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3 Things You SHOULD Be Doing Every Week!

How was the weekend?

I was thinking about what are the key ingredients for getting results in the gym and it basically comes down to a few points…

…here are 3 areas you can start working on today!

1) You work harder on your diet than you do in the gym.

Nearly everyone I know, works harder on their training and leaves their nutrition flagging behind…

…this means inferior results.

Are you eating 2 x your bodyweight in KG in grams of protein every day?

E.G. 70kg bodyweight = 140g protein daily

Are you eating a source of good fats with every meal?

Are you carbs low apart from post workout?

Do you split these calories over 4-5 servings per day?

Do you drink 3 litres of water per day?

Do you prep your meals and bring them to work?

Are you consistent, even on the weekends?

All good questions to consider….

2) You consistently make your workouts harder and more intense.

If you come to the gym 3 x per week and lift the same weights or do the same cardio, then don’t expect your body to change.

The body needs consistent overload from a variety of parameters.

You could increase weight, add more reps, decrease rest time between sets and so on.

Remember, the body has no idea you are trying to build muscle or lose fat.

It just wants to perform the job given to it, with as little effort as possible.

By repeating the SAME workout you are not staying the same, but actually taking a step back as the body will become more efficient the second time round…

…continual overload, however small is required every single time you step into the gym.

3) You have scheduled rest days in the week.

The very act of any type of training is catabolic in nature. This means that the body is broken down.

Very simplistically, weight training will cause very small tears in the muscle fibres. This is part of the reason that you get DOMS or delayed onset muscle soreness.

If you eat well, sleep lots and rest, in theory, the muscle should come back slightly thicker and stronger.

This is a very basic way of explaining muscle growth.

This can ONLY take place when you are not training.  

Training is the stimulus, rest days provide time for recovery, repair and promote anabolism (opposite to catabolism) which is a metabolic pathway that contracts molecules from smaller units.

That means muscle growth.

Muscle growth = leaner, tighter, smaller and less body fat.

It doesn’t mean a huge muscular physique :)

Think about these 3 points and if you are not implementing them at the moment, it might be time to do so…

…you will actually workout less, have more free time and your results will be much more impressive.

Have an amazing start to the week and speak to you all on Wednesday.

Gav

@GavUCF

PS. It was good to hear that a few of you went to Copita del Mercado on Wentworth street over the weekend.

For those that missed Friday’s newsletter, David Garcia, the owner is offering a 15% discount for readers of the UCF newsletter.

Tom and I ate there last Wednesday.

The food is really good. GET THERE! :)

The Best Compound Exercises

Compound exercises

It would appear that my newsletter about the best fat burning cardio ruffled a few feathers.

I didn’t realise so many people were attached to non-productive activities…. :)

I’m sorry, but I’m not sorry :)

I just want you all to get the best results in the shortest time possible and I know deep down, so you do you!

Going a bit deeper this time, let’s look at what type of resistance training you should be doing for maximum fat loss.

First, let me ask you a question…

When you put body fat on, did you choose where it was stored? The answer of course is no and you all know that.

Well the same goes for when you are trying to lose it.

We have zero control over where it will come off so what we MUST do, is focus on BIG exercises that generate the most energy, build the most muscle and keep your metabolic rate high throughout the day.

The focus should be on your wheels.

Your legs are the largest and most powerful muscle group in the body and include your quadriceps, hamstrings and the glutes. It just so happens to be the one area that many ladies love to target.

It’s a hormonal thing and if you didn’t already realise, this will be a problem area for many of you reading this newsletter.

By working the lower body hard, you potentially will burn more fat from the REST of your body, including areas like your stomach and the back of your arms.

We want to use exercises that give us the most “bang for our buck” so to speak.

Compound exercises that use 2, 3 or more muscle groups at a time.

Here are the best lower body exercises I recommend you use.

1) The Squat – the king of the lower body

2) The dead lift (and all it’s variations)

3) The walking lunge (my favourite)

4) Barbell hip thrusts

5) Bulgarian split squats

So you must focus on your legs but don’t neglect your upper body.

Here are five of the best to work on.

1) The chin up (hits every muscle in the upper body)

2) Bench press/ Db press

3) Bent over barbell row

4) Standing military press

5) Power cleans

If you are not sure what some of these are, perhaps like the Bulgarian split squat or the hip thrust, the best thing to do is search for them on YouTube, there are literally thousands of videos showing each of them.

Putting it all together, you could do weight training 2 -3 times per week and 1 session of cardio listed in my last newsletter.

Are you are serious about burning a lot of fat and making 2015 your best year yet?

Follow these tips and you will be well on your way.

All the best

Gav

@GavUCF

7 Ways To Accelerate Fat Burning

fat burning

7 ways to accelerate fat burning

Who doesn’t want to burn some body fat and shed a few pounds?

I for one had a few extra to shift this January.

Operation washboard stomach is well underway, thanks.

How are your fat loss efforts going so far?

Still struggling with ineffective training and calorie restricted diets?

^^^calorie restriction doesn’t work anyway^^^

Here are my top 7 ways to burn a tonne of body fat, shed a few pounds of lard and feel good and sexy about yourself again :)

#1 - High protein, medium fat and a low carbohydrate diet

Tip – work harder on your diet than you do on your training 

^^^true story^^^

#2 –  Heavy resistance or weight training

Tip – the most effective fat burner available, increase your weights whenever possible

3) Sprints.

Hill sprints, park sprints, track sprints

Tip – be injury free and just sprint, god damn it!

4) Sled pushes/pulls – brutal but effective

Tip – No sled available, pick up your partner/spouse and walk around with them on your shoulder. You will look silly but who cares when you are ripped :)

5) Farmers walk

Tip – pick up the heaviest dumbbells/kettlebells in the gym and walk for 60 secs. Rest 60 secs and repeat 5 times

6) Skipping

Tip – yep, the good ol’ skipping rope is a great way to burn body fat. Skip for 60 secs, rest for 30. Repeat 10 times

7) Circuit training/Bootcamp or similar

Tip – Any high intensity session will work

8) Bonus tip – No yogging.

Ever.

No really….

Ever!

And yes I did say YOGGING.

For those that have seen “Anchor Man” you will know what I am talking about.

For those that haven’t, check out the link to YouTube https://www.youtube.com/watch?v=B6nFhcI4tgI

So there are my top 7 ways to burn fat.

Are you performing one or more of these at least 3 times per week?

I have nothing against jogging.

All those out there that like it and/or are training for a 10km run, a marathon or something similar then you must go jogging, but I am talking about effective fat burning here.

A 5km run/jog plays a part in my fitness plan but I use it for endurance and sometimes it’s nice to back off from the high intensity stuff.

If you are NOT training for an event, you don’t need to be jogging anymore than once per month!

Have an amazing weekend and speak to you on Monday.

Gav “Not yogging much” Gillibrand

@GavUCF

PS. Check out why sprints are SO good<<<—-here

 

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