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.

You need to regularly pause and evaluate how well you are doing. Ask yourself this everyday… “Are my actions today MOVING ME CLOSER to my weight loss goal?” If for any reason you feel tempted to say “NO” then you must knuckle down on yourself and take full responsibility for your actions.

“YOU ARE IN CHARGE OF YOUR OWN ACTIONS!”

Not the guy at the checkout where your buying food that will stop you losing weight or to brutally honest…WHERE YOUR BUYING THE FOOD THAT IS MAKING YOU FAT! Stop and buy something that is healthy and if there are no healthy options DON’T BUY ANYTHING. Next time be prepared for such a situation and have something in your handbag or brief case that IS HEALTHY.

Again “YOU ARE IN CHARGE OF YOUR OWN ACTIONS!”

It’s not your best friend who wants to get you rat-arsed on Saturday night where the booze you end up drinking followed by all the unhealthy eating the next day leaves you feeling full of self hate and FATTER than you where before your binge! JUST SAY NO. If you want to be in better shape then make the sacrifice and stop the booze at least until you get to the weight where you are truly satisfied.

I want you to think of the two scenarios above and ask yourself this…”WAS IT REALLY WORTH IT?” I can put money on it that it certainly wasn’t especially when it comes to you checking your progress and you realize your actions have held you up again and your nowhere near your goals.

So regardless of whether the above has happened or not you need to always REMEMBER YOU’RE RESPONSIBLE FOR YOUR OWN ACTIONS!

If you need to lose 2 or 4lbs per week then you need to make sure you are doing everything IN YOUR POWER for this to happen.  Don’t be the one who wonders why they haven’t achieved their goals, be the one who has done everything in their power to make sure they achieved what they truly wanted and feel proud when those close to you recognize your efforts.

So in order for you to check if YOUR ACTIONS are moving you closer to your weight loss goals why not set up a “daily evaluation” where you can see for yourself if you are staying on track:

First of all you need to decide on the actual steps you want to take each day to help you lose weight

Do you need to…

Stop eating fast food?

Stop eating sweets or chocolate?

Cut down on sugar?

Drink more water?

Eat more fruit and vegetables?

Work out each day?

Workout harder?

Prepare food for when you’re on the go?

Stop the booze?

Say “NO” more often?

Cook your own food?

Buy healthier food NO MATTER WHAT?

Become more educated on what the best plan is for your body type?

These are all common steps that are effective for weight loss, but everybody is different and you may also have your own very unique steps that work best for you so it is important you give this a lot of thought.

Secondly you need to write all of these steps down including your very own so you know precisely what you need to do each day to move closer to your weight loss goal.

Finally you need to look over your very own personal list (not just my list above) at the end of each day and while doing so ask yourself “Are my actions today MOVING ME CLOSER to my weight loss goal?” To begin with some of the steps you have outlined will be a big “NO” but at least you now know what is holding you back each week. You will soon discover areas that need to be improved and you will see precisely what is holding you back and with this information you can make sure that the next time you will do better.

Make sure to take note of the areas that need to make changes too and this will keep you on track. Before you know it you will have changed your daily unhealthy habits for better healthier habits.

Of course some days are better than others, but look out for my regular fitness and nutrition tips to help you on your way or feel free to get in touch anytime if you would like some general advice or 1-2-1 Personal Training

Good Luck

David Spark

Owner of Northeast Boot Camp and FIT4U Personal Trainer

Personal Trainer @ Greens Health and fitness

Email for Personal Training: david@fit4u.co.uk

Email for Boot Camp: david@northeastbootcamp.co.uk

Office No. 0191 259 4747

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.

Pre match meal Examples (at least 3 hours before kick off)

Breast of chicken with broccoli and brown rice

Fillet steak broccoli and new potatoes

Salmon and asparagus tips

Pouched eggs on rye bread (wheat and gluten free)

I would also recommend that you avoid eating a huge meal just before a match, as this will only leave you feeling full and sluggish hindering your performance too. If you feel as though you need some sort of snack before a game be sure to have something light that can still provide you with a good source of slow release energy. This type of snack should only be that of low GI fruits or vegetables (see previous paragraph)

Pre match snacks (45 minutes prior to kick off)

Greek yogurt and blueberries with a sprinkle of granola

Orange and strawberries

Mixed fruit smoothie (strawberries, blueberries, plums and Greek yogurt)

Mixed green vegetables, broccoli and/or cauliflower (just a small amount as they are fibrous carbohydrates full of fiber that may cause them to sit on your stomach if to much is consumed)

I must warn you that not eating at all before a match is not a good idea. This will only have you playing in a weakened state and you won’t perform at your maximum potential.

Post Match Nutrition

The post match meal is totally different to the pre match meal. Your post match meal will have to replace all of the nutrients you have lost during your game. This meal should be fluid-based such as a protein shake along with some high GI carbohydrates (carbs you absorb quickly). The high GI carbs will help you replenish carbohydrate stores quicker because they are absorbed faster than low GI carbs meaning you recover quicker. Such carbs will get your energy levels back on track in the same day. High GI foods include white rice, jacket potatoes, rice cakes, cooked carrots or parsnips and fruit such as watermelon, mango or ripe bananas.

Pre game supplement

First thing in the morning I would suggest having Alkalizing salts by Phil Richards as they will increase your energy and oxygen levels leaving you feeling revitalized. It will also help neutralize and toxic acidity in your body helping you improve your performance potential. I would also recommend drinking Green life by Phil Richards all the way up until the match begins. This will provide you with instant and sustained energy ready for the game in hand plus it has loads of health benefits such as boosting the immune system and the nervous system.

Hydration during the game

It is vital to stay hydrated throughout the game. In order to keep your body performing at an optimum level and not break down, keep the fluids flowing so I suggest drinking water or a natural, alkaline-forming drink mix, that is free from sugar and artificial sweeteners. I would personally use Vega Sport Electrolyte Hydrator as it is formulated with all the essential electrolytes your body needs to stay hydrated during workouts. You must avoid anything that is high in sugar with no electrolytes such as Red Bull as this will only cause your  energy levels to crash during the game.

Post game Supplements

I would opt for Vega Sport Performance Protein. It is an alkaline-forming plant-based protein blend that will help improve strength, muscle tone and exercise performance while reducing recovery time between training/exercise.

For advice on where to purchase such supplements as well as further advice on nutrition in general or sport specific please submit your details below:

Are you struggling to lose weight?

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.

1. Having the Right Mindset for Fat Loss

Success in fast weight loss is 100% in your head. Yes I know you need a good program and nutrition plan but once you have the right mindset it soon becomes 70% nutrition and 30% exercise. If you do not have the proper mindset then you will not apply any of this. If you don’t really want to lose weight fast then it’s going to be very difficult for you to achieve this.

In order to really see the weight drop of you must be 100% positive that weight loss is what you want and that this is what your going to achieve. Make sure you have a deep desire to achieve ALL of the time otherwise your going to struggle. You must remember WHY you want to lose the weight and use this to keep you on the right track. Which brings us to what you want to achieve…

2. Goal Setting for Fat Loss

It is so important that you are clear about what you WANT to achieve. Its not just “I want to lose weight” you need to write down to the nearest pound how much weight you want to lose and WHEN you want to achieve this by and be precise with the date. Put it on your fridge, laptop, in the car, handbag, basically anywhere you can see it regularly!

Make sure it is broken down into manageable steps so that you can keep track of your progress by working on one piece at a time such as losing 3lbs per week so that you lose 24lbs in 8 weeks (trust me this can be done). Remember be precise and don’t aim to high, make sure each step is achievable because when you achieve it you will keep your 100% mindset. This brings us to the 70% Nutrition…

3. Nutrition for Fat Loss

No fad diets, no weight watchers, no slimming world (future article to come). You need to just clean it up! Essentially you need to go on a Detox. This will help you identify food any intolerance you may have, rebalance you pH levels (poor levels course ill health and weight gain), help control insulin (fat storing hormone say no more) and also rid the body of harmful toxins (body holds on to excess weight to dilute toxicity).

Try eating lots of green veggies all day everyday with no limit, at least 2-3 potions of fruit, animal protein once per day (highly acidic), good fats and plenty of water. Stop eating anything processed and packaged or that does not fall into the above categories. As a result of improving the quality of the food you eat (not the quantity of food) you WILL lose weight fast guaranteed! Almost done peeps read on…

4. Exercise for Fat Loss

Although I do highly recommend you do some daily activity and that it should be part of your plan, what’s more important is the 30% exercise you need to be doing which includes a more structured intense activity. So that you lose weight fast you should do  both resistance and cardio training. No more than 30 – 45 minutes per day at least 3 – 5 times per week on.

The resistance training method I use with clients I call it metabolic training. It involves performing exercise such as squats and chest press back to back in a super set fashion or doing it in a circuit type fashion where you will do squats, chest press, deadlifts, lat pull down and jackknife targeting the whole body plus mix it up a little my doing 2 minutes at fast cardio between each set preferably body weight or sprinting.  As for the cardio NEVER DO long boring steady pace cardio unless you want add fat to your stomach, instead do high intensity interval training where you jog comfortably for 40 seconds then sprint for 20 seconds as fast as possible.

It’s an absolute killer I promise you that but it gets serious results so it’s worth it. Right now you no what the crack is with the Mindset, Goal Setting, Nutrition and the Training for Fat Loss what could possibly be next…..

5. Planning for Fat Loss

Well it’s of huge importance that you plan because if you fail to plan you plan to fail (bet you have never heard that before peeps). If you don’t plan what you are going to do to get results how can you expect to succeed? You sure as hell should’nt expect to lose weight fast.

Lets put it this way if you didn’t plan to go out on the weekend would you end up out, probably not! Although the unexpected nights out are the best nights ever we still have to plan how to get to town, who your going to meet, what club your going to etc etc. What I am getting at is if you don’t plan something then most of the time you end up not doing anything (probably watching X factor on a Saturday nyt. So you need a plan. A plan of attack. A plan that clearly shows the steps you will take to lose weight fast.

So you need to plan what your going to eat, how, when and where is it your going to exercise as well as planning the details such as menu plans for you week’s meals so you no what you need to plan for your shopping list etc. Make sure to schedule it! If you wait for some free time to pop up you will never find it! Schedule when, where and how your going to eat well and exercise hard. That’s all for now peeps.

One-2-one Personal Training or Group Personal Training is a great way to put my Top 5 Weight Loss Secrets into action and is probably one of the most effective ways to lose weight as fast as possible.

—->CLICK HERE<—- to check out our available packages

Well I hope you find this blog post useful. Please leave you comments or questions below.

hope his helps

Davie

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 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 28^th 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 8^th. 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