April 27th, 2012 
David 
Unless you’re lean, eat a fairly clean diet and drink it before a hard training session on its own then YES IT IS! You generally have coffee with milk and sugar creating a terrible mixture that will stop you reducing your waistline. EXCESSIVE consumption of such an acidic beverage contributes to the production of fat cells in order to protect the body’s organs from the acid it helps produce. I suggest you only drink coffee on its own before exercise and this way you will not only reap the health benefits coffee has to offer and it will also help you drop body fat. However, if you are a sedentary individual, with a traditional Western diet high in sugar, processed foods and saturated fats I suggest you eliminate coffee entirely and focus on correcting your dietary issues before reintroducing coffee into your diet :-)
Kettle Bell exercising
Unlike traditional dumbbells, the kettlebell’s center of mass is extended beyond the hand. This allows for a wide variety of ballistic and swinging movements. By their nature, kettlebell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength. The basic movements, such as the swing, snatch, and the [...]
the 3 in 1 fat loss formula
Providing the foundation for all my personal training and boot camp methods is the 3-in-1 Fat Loss Formula: a combination of leading edge fitness workouts and nutrition advice, proven to make you lose fat and get toned as fast as possible. A 90-day commitment that won’t fail you – that’s a promise!
Personal Training
Personal Training Re-gain control of your body Personal Training with a difference Success in 90 days …or your money back. Simple as that! Bespoke one-to-one or small group training in either a gym setting, outdoors, in the workplace or in your own home.Results guaranteedor your money back.
Top Tip no.1: Can Coffee make you fat?
THE FAST TRACK TO A SLIMMER YOU…
Hey, if your reading this you are most likely looking for that extra edge in achieving your those goals so read on…
Here’s a simple but very effective method to help you stay on the fast track to a slimmer you.
You all know what your ultimate goal is but what about the steps you need to take in order for you to reach this goal. Whether you want to lose
7lbs or 2 stone it is important that you don’t just focus on the end result. You MUST think about your goals on a regular basis and what I mean by this is EVERY DAY.
It’s easy to set your initial goal to lose ex-amount of weight in a set amount of time BUT it’s also easy to forget about it until it’s to late! Then when you realize that you are no where near reaching your goal weight you are left empty and disappointed wishing you had of done more and committed yourself 100% to getting in better shape.
FAT 2 FIT In 6 Weeks…
This is our first ever FAT2FIT in 6 weeks…
What should you eat before a game of Football
A friend of mine asked me what he should eat before a football game so here it goes.
Football is a very demanding sport and you must have the energy reserves to perform intense bursts of energy throughout the game therefore it is imperative that you get you pre and post game nutrition right. Carbohydrate intake is vital to getting the most out of your performance but I am going to upset a few people with what I am about to say. Do not get your carbohydrates from pasta, bread and cereals
because they are highly refined and will only leave you feeling bloated and tired. Most of us have intolerance to the wheat gluten and this is why pasta, bread and cereal may leave you feeling bloated and lethargic. The wheat gluten puts stress on your digestive track and most of your energy is used up trying to digest such foods. The fact that your body absorbs the carbohydrate element of the food too quickly doesn’t help matters as this gives you a sudden boost in energy followed by a sudden slump in energy.
Pre Match Nutrition
You should be getting protein, fat and carbohydrates in your pre match meal with most emphasis on low GI carbohydrates (carbs that release energy slowly) and this should be at least 3 hours before kick-off. The protein sources can be fish, eggs, chicken or turkey (no pork or red meat as they are high in fat and will take longer to digest) and the carbohydrate source should be brown rice, new or sweet potatoes, fruits such as plums, apples, blueberries or oranges and vegetables such as green vegetables, broccoli or cauliflower. Eating healthy carbs such as these are the key to a player maintaining the correct weight and energy levels. They will provide you with more available energy during your game. You should always have more carbs on your plate then protein and make sure you don’t fry any of your food. Foods that are high in fat take longer to digest and it could leave you feeling full and heavy prior to the start of a game.
Newcastle Personal Trainer Shares His Top 5 Weight Loss Secrets
- Are you struggling to lose weight?
- Are you not sure where to start?
- Are you fed up with being fed up?
Great news today everyone, I am going to give you My Top 5 Weight Loss Secrets so that you can and will Lose Weight Fast just by following these simple steps.
Day 2 of my 21-day Fat Loss Challenge: ROCKING AND ROLLING!!
Here’s what I eat and how I trained (Tuesday 09/08/11)
Breakfast –
No breakfast. Fasting from 9pm Monday night
Went to the gym to train:
Followed my Metabolic Conditioning Training Protocol for Rapid Fat Loss …
A1 Clean and press 30secs
10secs rest
A2 Goblet squat 30secs
10secs rest
A3 Incline dumbbell chest press
10secs rest
A4 Barbell Deadlift
10secs rest
A5 Cable Seated Row
1-2 minute(s) rest and repeat for 5 sets
Metabolic finisher
Bupees
20seconds followed by 10 seconds recovered and then repeat x10
5 minutes total
Post Exercise Smoothie
-One Banana, one scoop of cottage cheese with pineapple, a little BOTTLED WATER, a scope of Greek yogurt all done in a blender than I added…
30g of Soy protein
5g of L Glutamine
5g of Glycine
Lunch -
Steak with sea salt, black pepper, onion, garlic and paprika with a side off broccoli drizzled in avocado oil
5g of liquid fish oil
Snack –
2 Slices of Rye Bread with goats cheese (If you have a lot of weight to shift then you are better off avoiding rye bread and all bread for that matter. I don’t have much to lose but I seen it in tesco and I just had to have it…better than falling of the wagon in the chocolate aisle)
5gs of Alkalising Salts
5gs of BCCAA’s
Dinner –
Mixed DARK GREEN salad with anchovies
Brazil nuts and full fat Greek yogurt with blueberries
5g of liquid fish oil
Before bed I have…
5g of liquid fish oil
5g of alkalizing salts
5gs of glycine
5g of L Glutamine
1 capsule of Amino relax
1 capsule of Magnesium relax
Drinks
3 cups of Tulsi tea
Water intake was around 4 litres
30g of green life
How did I feel?
Full of energy and I have been rocking and rolling all morning but by the afternoon I had a MASSIVE headache!!!! Managed absolutely fine with the detox and eat plenty today just not enough water. Managed to fast for 19 hours, which was a little to long as I almost eat too much for lunch but held back. Role on Wednesday
If you have any questions or productive feedback please feel free to faire away below…
Sparky
My 21-day Fat Loss Challenge / DAY 1
Here’s what I eat and how I trained yesterday
Breakfast -
5gs of Alkalising Salts
5gs of BCCAA’s
5gs of fish oil liquid
Brazil nuts and full fat Greek yogurt with blueberries
Went to the gym to train:
Followed my Metabolic Strength Training Protocol for Rapid Fat Loss …
Tri-set A
A1 Incline Dumbbell Chest Press 42kg x 6
10secs rest
A2 Decline cable press 15kg x 12
10secs rest
A3 Lower cable cross over 10kg x24
Rest 1 Minute then repeat for 3 sets
Tri-set B
A1 Lat Pulldown 90kg x 6
10secs rest
A2 Chin ups x 12 (assisted…for NOW!)
10secs rest
A3 Straight arm pulldown 25kg x24
Rest 1 Minute then repeat for 3 sets
Abs Metabolic Pairing
A1 Cable Crunch 35kg x 12
A2 Cable Lateral side bends 30kg x 12
Metabolic finisher
5k on the stationary bike as fas as possible (9minutes 26 seconds)
Post Exercise Smoothie
-One Banana, one scoop of clean vanilla ice cream, a little BOTTLED WATER, a scope of Greek yogurt all done in a blender than I added…
30g of Soy protein
5g of L Glutamine
5g of Glycine
Lunch -
Peppered Salmon with a teaspoon of coconut oil and cinnamon
5g of liquid fish oil
Dinner -
Spicy marinated chicken breast with mixed veg with sea salt and black papper
5g of liquid fish oil
Before bed I have…
5g of alkalizing salts
5gs of glycine
5g of L Glutamine
1 capsule of Amino relax
1 capsule of Magnesium relax
Drinks
3 cups of Tulsi tea
Water intake was around 4 litres
30g of green life
How did I feel?
To be honest I managed fine and felt full of energy. I feel particularly focused with work and on keeping this up long term. Didn’t crave caffeine or chocolate at all but there is still time yet. Really pleased with my diet however I would have and should have eaten a little more. Let see what tomorrow brings especially when I am fasting for 16-18 hours from 9 tonight.
If you have any questions or productive feedback please feel free to faire away below…
Sparky
My 21-Day Fat Loss Challenge
My personal challenge to lose the gut in ONLY 21 days…
For those that don’t know me let me quickly introduce myself. I am the founder and proud owner of Northeast Boot Camp and FIT4U Personal Training, where my team happily helps men and women finally solve their fat loss problems here in Newcastle upon Tyne.
Now you know who I am and what I do it’s now time to share with you what this 21-day fat loss challenge is all about…
As a lot of you who know me I have just recently returned from a week in Ibiza. I am not going to lie to you… I HAD A COMPLETE BLOW OUT!!! But I did try my best to be good for 28-days prior to my crazy holiday. Check out my results and my before and after pics below.
Before: 198lb Waist 95cm
14 days: 191lbs Waist 86cm. Lost 7lbs and waist dropped 9cms
28-days: 186lbs Waist 83cms. Lost 12lbs and waist dropped 11cms
I think that I done pretty good if I do say so myself! As you can see the biggest change occurred when I followed my very own Rapid Fat Loss Detox to the letter for the first 14 days with know cheats however the following 14 days I was fasting 3 times per week for 24 hours but I didn’t follow the detox to the letter and did have alcohol and caffeine BUT I did eat healthy where the only thing I failed to avoid was chocolate. This could have completely ruined all of my results if I were to over do it however I didn’t, hence I still got fairly good results. This shows if you are good 80-90% of the time you still can lose body fat just not as fast as being 100% strict.
The thing is I was happy with the results but thanks to my holiday I have gained a few extra pounds and I HAVE NOT been so good with my nutrition since I got back from my holiday. I go away again on the 28th of August with the fiancée and I desperately want to be in good shape (even better than before I hope!)
The last time I done this I didn’t document much of what I apart from share the meals that I was having. This time around I plan on sharing with you ABSOLUTEY EVERYTHING. I will tell you how I am feeling (both good or bad), I will share with you the workouts I am doing, my meal plans as well as the food I will be eating daily and this will include recipes and cooking instructions. Basically I am going to follow my Rapid Fat Loss Detox that we give to all our clients and I am going to follow a training plan that is based on the same training principles we also use with all our clients.
There is one other thing… The last time I done this I detoxed for 14 days then I tried 24 hour fasting 3 times per week for a further 14 days. This time around I did plan to do 28-days of both detoxing and fasting (but only for 16 hours at a time with the odd 24 hour fast) while training twice per day at least 4 times per week (same as previously) BUT I was ill with a stomach bug for the first 2 days and as a result I struggled to have the willpower to follow the detox to the letter but I put in everything I could with my training.
So when I it come to my results there was… NO CHANGE!! Well this simply proves that you CAN NOT out train a poor diet! On the plus side it does show that I have trained myself so well and thanks to eating clean (most of the time) I have effectively re-tuned my body to deal with poor food and drink choices in the short term BUT I know if I were to carry on eating and drinking this way my body would sooner or later fail to deal with the ABUSE I would be putting it through.
I know I need to get cracking sooner rather than later because if I don’t take control of my weight now (I am the only one who can do this) my fat cells are going to get larger and they might even start multiplying, making it more difficult for me to burn fat in the future. To be blunt I refuse to be fat! Even if it is just a few extra pounds!!
So here we are again I am prepared to eat clean and train hard so that I am in the best shape ever for La Manga with the fiancée. Doing this means A LOT TO ME PERSONALLY so I am going to make a conscious effort to stick to my plan for 21-days starting TODAY August the 8th. Once I get back I will continue to eat clean with the odd cheat meal but I SERIUOSLY want to do better than my last attempt.
As far as “eating normal” I am going to make sure that eating clean most of the time is my eating normal. WHY? Its simple… the so-called eating normal that we are all familiar with is the cause of me putting weight on so in my eyes there is nothing normal about it whatsoever. It makes me tired, sluggish and miserable and this is not NORMAL for me at all. PERIOD!
So I have simply made a concrete decision that I do not want to gain any more weight and that it STOPS RIGHT NOW!
Please feel free to ask any questions or give some creative feedback
David Spark
Follow my progress on twitter:http://twitter.com/#!/fit4u where I will be posting everyday on my fat loss challenge
Kettle Bell exercising
Unlike traditional dumbbells, the kettlebell’s center of mass is extended beyond the hand. This allows for a wide variety of ballistic and swinging movements. By their nature, kettlebell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength. The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once, and in a way that mimics real world activities such as shoveling or farm work.
the 3 in 1 fat loss formula
Providing the foundation for all my personal training and boot camp methods is the 3-in-1 Fat Loss Formula: a combination of leading edge fitness workouts and nutrition advice, proven to make you lose fat and get toned as fast as possible. A 90-day commitment that won’t fail you – that’s a promise!
