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How fit/strong should you be?
A general guide for some strength goals to aim for. -
I wanted to share some things that I wish I had known about weight loss 20-30 years ago! It would have had a massive impact on my health and fitness journey.
You can't lose weight by simply joining a gymThe Importance of Strength TrainingImportance of sleepUnderstanding the part nutrition and food macros plays in weight lossAdherence and Consistency, the glue that holds everything together -
Eksik bölüm mü var?
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It can be frustrating trying to find time to work out.
It seems like we all lead busy lives.
Jim Rohn Quote
Success is defined as a few simple disciplines repeated every day
Stephen Covey; Seven Habits of Highly Effective People
Dave Shields Fitness on Facebook -
Intro to Kettlebells
What size to get;
As with a lot of things it does depend on your training age, your goals and your current state of physical fitness but a good starting point is;
Men - 12 Kg
(Amazon Affiliate Links)
Women - 6-8Kg
A YouTube link here to a more in-depth discussion on what size to get
Link to
Demos of basic Kettlebell exercises
Swing
Deadlift
Goblet Squat
Press -
Often neglected in favour of more shall we say vanity metrics, heart health should be your number one priority.
In 1990 1 in 4 people suffered from Coronary vascular-related diseases, today that figure is 1 in 3.
Globally, heart disease is hands down the biggest
Affiliate links to products mentioned;
Blood Pressure monitor
Outlive - Peter Attia Great book on longevity with a large section on heart health
Blood Testing kit
Website
British Heart Foundation -
Beginners guide to rucking; YouTube
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All about getting stronger
Strength building principles discussed;
SAID Principle, Specific Adaptation to Imposed Demands
Progressive Overload
References;
Milo and the bull story
The Simpsons; Homers arm wrestling escapades! -
You could get a coach to write your workouts for you or you could have a go at doing it yourself!
Questions to ask;
How much time do you have available to train?What equipment do you have?What are your goals?Covered in this episode
What exercises should you do?How often should you train?Should you do cardio?How many sets and reps should you be doing?Links to other resources
Resistance bands on Amazon: https://amzn.to/3T0MpdC
(Affiliate link) -
The supplement industry is huge, reportedly growing to 170 Billion Dollars by 2030.
The advice is clear...Do your own research, and get professional medical advice.
Eat a varied healthy diet including lean meat, fish, fruit, and plenty of vegetables.
Studies alluded to in the episode;
British Medical Journal; Health effects of vitamins and supplements
Protein and Creatine Supplements and the misdiagnosis of kidney disease
NHS Advice on Vitamin D
Vitamin and supplement market analysis
Lloyds Pharmacy At home blood test kits -
This week is all about getting unstuck.
Remember the obstacle is the way.
Tackle the obstacles and you will find the gold!
You don't have to be a perfect 10 every day, a satisfactory Seven every day will move the needle consistently in the right direction. -
Part 2 of How to Lose Weight is all about the actions you need to take in order to move the needle in your weight loss journey. Including;
The law of Thermodynamics
Using a BMR Calculator Find one here
Upping your NEAT score
Using a food log
food swaps
Prioritising protein
Nutrient-dense foods as opposed to calorie dense foods
Its not all about the scale weight -
In this episode, I talk about using the GROW model to help plan your post-Festive weight loss campaign.
GROW stands for;
Goals - Process and Outcome based, What and why?
Reality - Where you are right now
Obstacles/Opportunities - What barriers are in your way
Way forward - How are you going to move the needle
I suggest writing down a couple of sentences to answer the questions posed for each element.
In the coming weeks I will suggest some strategies/tactics that will help you to kickstart your campaign.
In the meantime head over to Dave Shields Fitness for lots of info around health and fitness. -
Exercise of the week; Burpee
Podcast; MindPump
Book; Man Up by Bedros Keuilian (Affiliate link)
Recipe of the Week; Savoury Breakfast Porridge
Thought; If a man knows not which port he sails, no wind is favourable - Seneca -
Exercise of the Week: Side Plank
Reading: Tools of Titans - Tim Ferris
Listening: Trail Runner Nation Podcast
Nutrition tip: 3 Day Food log
Mindset/Thought to ponder: Amor Fati - Love of ones fate -
Exercise of the week; The humble Press up
Podcast of the week; Zestology with Tony Wright
Book of the week; Blueprint by Ross Edgley
Recipe of the Week; Overnight oats - 40g Oats, milk, Scoop protein powder, raisins, cinnamon, mixed spice
Thought of the week; The obstacle is the way -
This weeks recommendations;
Exercise; Banded bent over row
Podcast; Geraint Thomas Cycling Club
Book; Atomic Habits by James Clear (Affiliate link)
Nutrition tip; Try cycling your carbs, so only consume carbs when you are training or have heavier activity planned.
Thought; The Journey is the destination -
Exercise of the week; Get Ups This is a link to a video by Dan John, demonstrating different ways in which you can practice getting back up off the floor
Podcast; The Tim Ferris Show
Book; Outlive by Peter Attia (Affiliate link)
Nutrition tip; Get comfortable with being hungry
Thought; A journey of a thousand miles begins with a single step -
Its great to be back out running again albeit very slow!
Exercise of the week is the Single Arm Kettlebell Overhead Press, great for shoulders, core, back, in fact a great all rounder!
What I'm listening to; Peter Attia Podcast
What I've been reading; The seven habits of highly effective people by Stephen Covey
Nutrition tip of the week; Find out what 2,000 calories feels like to consume in 1 day. Remember to log all of your intake including snacks and drinks
Thought of the week; Be grateful for what you have. -
This week as it's now November, I'm kicking off my Movember campaign.
I've got my 10k Fell race challenge and I'm also completing 100 kettlebell swings a day challenge.
Exercise of the week; Banded Clam Shells
What I'm listening to; The Running Channel
What I'm Reading; The Comfort Crisis by Michael Easter
Nutrition Tip; Morning coffee timing
Thought of the week; Pick the low-hanging fruit first
Amazon links are affiliate links and if you go on and buy the product I will get a small commission. -
Exercise of the week; Bird dog, great for core and glutes, use as a mobility or warm up exercise.
What I've been listening to; Modern Wisdom Podcast, hosted by Chris Williamson
What I've been Reading; Be Useful by Arnold Schwarzenegger
Nutrition tip; Prioritise Protein in your diet.
Mindset tip; Get comfortable being uncomfortable.
Links to Amazon products are affiliate links. They cost no extra to you and if you buy I get a small commission. - Daha fazla göster
