Thursday, 18 March 2010
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Tuesday, 9 March 2010
Adding a new section to the site- 1-2-1 Fitness Store -weight loss, bodybuilding & Nutrition. Ill keep You Posted. http://121fitness.info
Saturday, 6 March 2010
Site is under going some changes! Jump over to site and see what we have cooking! http://121Fitness.Info
Tuesday, 12 January 2010
Weight Loss Pills.... Do They Work?
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The only medicines in the UK specifically licensed for the treatment of obesity are called orlistat and sibutramine. Orlistat works by reducing the absorption of the fat you eat. Sibutramine increases the feeling of fullness when you eat by boosting levels of the chemical, serotonin, which is naturally made in your body.
Both these drugs have been clinically proven to help people lose weight. They are only prescribed if you are obese or your weight is causing you health problems. You will also have to show that you have seriously attempted to lose weight by diet, exercise etc.
There is however very little evidence that over-the-counter slimming pills that you can buy at health food shops will help you lose weight. Occasionally, research evidence is quoted for over-the-counter slimming pills, but this is usually from a one-off small study that hasn't been repeated. Many over-the-counter slimming pills give you very little information about the ingredients and how they are supposed to work. They can also be expensive.
Over-the-counter pills often come with recommendations that you follow a calorie-controlled diet and take more exercise, so a change in lifestyle will help you to lose weight with or without the pills.
Weight loss pills that claim you will lose a lot of weight very quickly, while eating normally, won't work as this isn't possible. If they recommend cutting out certain foods, this may help you lose weight but you probably won't be following a safe balanced diet.
It's possible that some slimming pills could be harmful if you have a medical condition or you are on certain medication. For example, they may interfere with prescribed medication for an under-active thyroid if the slimming pill contains a thyroid-stimulating ingredient. To lose weight safely and sensibly, you need to change your eating habits and do exercise.
I thought I would post this artical taken from the NHS website, as a lot of people spend thousands each year buying pointless weight loss pills. The proof is above. The most healthy and safe way to lose weight, is exercise, a good diet and good old fashioned will power.
More and more people want to lose weight, but wanting to lose it and actually doing something about it are two different things, and further more STICKING to it is another matter.
Thats why some people hire a Personal Trainer, as there is more to a personal trainer than just sitting there telling people what to do. I often text and email my clients to see how their getting on, and reminding them they have a workout to do!
Until next time
Work hard and you will love the results!
Chis Sherlock
Wednesday, 6 January 2010
5 Fat Burning exrcise to do at Home!
I’m am going to go through 5 simple fat burning exercises. Don’t worry if you don’t know how to each of the exercises, there are video below each exercise explaining how to the simple exercise without the progression. Please note I have made none of the videos, as im in the process of making my videos now. But the videos I have chosen I have carefully picked.
1. Squat
Start out by standing with your feet shoulder-width apart and hold arms out in front of you. Hold your head straight while you maintain the natural arch in your back, knees soft. Inhale as you bend at the knees and hips to a sitting position, or as low as you can comfortably go without pain or discomfort. Allow the arms to swing forward for balance. Your buttocks never drop below the level of your knees, and your knees do not extend beyond the toes. Exhale, slowly rising to a standing position with your knees and hips straight, allowing the arms to drop back to your sides, but also ensuring your knees DON’T lock out. Ideally, you can do this in a repetition range of around 12-15 x 3.
Progression
Instead of simply having your arms out in front of you, why not try using weights. Do the same exercise but keep the weights at your side; you will feel more resistance in the upward phase of the exercise.
If you dot want to use weights, then go from a squat into a burpee, doing a few of these will really tire you out!
You can also perform the exercise with or without weight but slowing down on the downward and upward phase, this really works the body.
2. Classic Star Jumps!
If you don’t know how to do a star jump, just have a look at the video below. This is a pretty simple exercise to do. You will want to keep it in the same rep range as before
Progression
Star jumps can be mixed and stuck into almost any sequence. How about going from a star jump into a push up, or a start jump into a burpee, or even a star jump into a sit up. This exercise can be performed almost anywhere, where you have the space to jump up and down!
3. Lunges
The video shows reverse lunges, but you can perform lunges in front of the body or even to the side. Lunges are a great way to work the glutes, quads and other major legs muscles.
Again using the same rep range, lunges are a great exercise to burn fat and tone those thighs and glutes.
Progression
Progression is pretty much the same again. Like with the squats, you can slow down the downward and upward phase of the lunges (real killers!)
Also, using weights is another progression.
4. Right and Left Oblique Crunch
Now this exercise for the beginner will be hard just performing the exercise, but once you have mastered it there are ways to progress it, such as holding the crunch in the same position for a period of time, and slowing down the exercise, but for now concentrate on mastering the basic, as this will be a hard exercise to perform!
5. Classic Push Ups
Now most people this exercise is boring and a lot of people get put of by the thought of push ups and crunches. But I don’t simple tell my client to do push ups, and incorporate and simple push up in to a series of exercises like star jumps for instance. But for those of you that do like push up then, this exercise is great for those bingo wings / triceps.
Progressing this exercise by slow the phases again, or joining the exercise with another. You can also do a push up with a twist as the video below shows, these really work your heart and your muscles.
Each exercise can be performed a number times, but what I like to do with my clients, is pu them through a circuit, performing each exercise once at 12-15 reps, having a 2 minute break and then doing it again, continuing this untill you fail.
But you can perform the exercise in any way which is comfortable for you.
Until next time,
Take Care
Chris Sherlock
1-2-1 Fitness Personal Trainer
1. Squat
Start out by standing with your feet shoulder-width apart and hold arms out in front of you. Hold your head straight while you maintain the natural arch in your back, knees soft. Inhale as you bend at the knees and hips to a sitting position, or as low as you can comfortably go without pain or discomfort. Allow the arms to swing forward for balance. Your buttocks never drop below the level of your knees, and your knees do not extend beyond the toes. Exhale, slowly rising to a standing position with your knees and hips straight, allowing the arms to drop back to your sides, but also ensuring your knees DON’T lock out. Ideally, you can do this in a repetition range of around 12-15 x 3.
Progression
Instead of simply having your arms out in front of you, why not try using weights. Do the same exercise but keep the weights at your side; you will feel more resistance in the upward phase of the exercise.
If you dot want to use weights, then go from a squat into a burpee, doing a few of these will really tire you out!
You can also perform the exercise with or without weight but slowing down on the downward and upward phase, this really works the body.
2. Classic Star Jumps!
If you don’t know how to do a star jump, just have a look at the video below. This is a pretty simple exercise to do. You will want to keep it in the same rep range as before
Progression
Star jumps can be mixed and stuck into almost any sequence. How about going from a star jump into a push up, or a start jump into a burpee, or even a star jump into a sit up. This exercise can be performed almost anywhere, where you have the space to jump up and down!
3. Lunges
The video shows reverse lunges, but you can perform lunges in front of the body or even to the side. Lunges are a great way to work the glutes, quads and other major legs muscles.
Again using the same rep range, lunges are a great exercise to burn fat and tone those thighs and glutes.
Progression
Progression is pretty much the same again. Like with the squats, you can slow down the downward and upward phase of the lunges (real killers!)
Also, using weights is another progression.
4. Right and Left Oblique Crunch
Now this exercise for the beginner will be hard just performing the exercise, but once you have mastered it there are ways to progress it, such as holding the crunch in the same position for a period of time, and slowing down the exercise, but for now concentrate on mastering the basic, as this will be a hard exercise to perform!
5. Classic Push Ups
Now most people this exercise is boring and a lot of people get put of by the thought of push ups and crunches. But I don’t simple tell my client to do push ups, and incorporate and simple push up in to a series of exercises like star jumps for instance. But for those of you that do like push up then, this exercise is great for those bingo wings / triceps.
Progressing this exercise by slow the phases again, or joining the exercise with another. You can also do a push up with a twist as the video below shows, these really work your heart and your muscles.
Each exercise can be performed a number times, but what I like to do with my clients, is pu them through a circuit, performing each exercise once at 12-15 reps, having a 2 minute break and then doing it again, continuing this untill you fail.
But you can perform the exercise in any way which is comfortable for you.
Until next time,
Take Care
Chris Sherlock
1-2-1 Fitness Personal Trainer
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