Champions of the week

Ben – Now down to 16.7% – that’s 6% down in 10 weeks!!!
Peter – Down 1% and 1kg of pure fat this week! Down 6% overall!
Geoffrey – 1kg of muscle gained and now down to 11.1% body-fat!

Quote of the Week:

“You will experience tremendous resistance when trying to develop a new habit. (This is not easy.)

Good habits are hard to form but easy to live with. Bad habits are easy to form but hard to live with.

Remember that successful people do things that unsuccessful people aren’t willing to do. It will take you around 28 days to form a new habit, but once it’s “ingrained” it feels more uncomfortable not doing the activity than doing it.” – John Carter Fitness

Human Champion…

This week I wanted to go completely off topic.

As much as I love the world of health and fitness, I also like to take an interest in other areas of human achievement and remarkable stories.

Purely by chance during the week, I learnt about Sir Nicholas Winton.

Winton, born in England in 1909, has achieved some remarkable things.

During World War 2, he began service in the RAF – making his way from Airman to Flight Lieutenant in a 19 year career.

However, before his service in the war, he was able to organise the evacuation of 669 mostly Jewish children from Czechoslovakia during the initial stages of the Nazi occupation.

The details of his exploits remained secret, until 1988, when his wife found a scrapbook of the children’s details in their attic.

His work became the focus of a story presented on an English TV show called “That’s Life!” in the same year. Nicholas was invited to be an audience member during the show and this happened…

A remarkable an inspirational story of humanity.

As ever, I look forward to seeing you all working hard and making the most of life over the next week.

Brian.

WOW!

What a week for results this week:

Bethany – 1% body-fat down again this week – 3 weeks in a row!
Ben – another 1% body-fat down this week – 5% in total!
Amelia – 2% body-fat down in two weeks!
Vanessa – 1% body-fat down this week – that’s 7% and 8kg she’s lost in total!
Pete – now down 8kg and 5% body-fat!

Client questions…

In last week’s newsletter I asked you all to send to me any questions you have on nutrition, supplements and training.

I received a few questions about whether I believe supplements are worth the cost and investment.

The short answer is yes.

Supplements will help you release the handbrake on your training results, improve your health and help you get to where you want to be faster.

But always remember, that although supplements are important and can make up for some nutritional deficiencies, they only supplement an already good diet.

And always buy a recommended brand with a solid reputation. My honest belief is that the Poliquin supplements we stock are the finest available. Read more

Hope you have all had a great week and made some real progress towards your goals.

Well done this week...

Well done to Geoffrey – now down to an awesome 11.5% body-fat. So far he has dropped 5.2% body-fat and gained just under 2kg of lean muscle mass in 5 weeks.

Well done to Ben – down 4% body-fat in 5 weeks!

Read more

My seminar on Saturday 25th February was a great success.

I covered a range of issues that effect almost everyone I help to lose fat and improve their health.

For those who came, and even for those who did not, I’ve uploaded the slides from the seminar as a .pdf

Just click on the link below to read:

Health, Hormones and Fat Loss Seminar Slides

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Health, Hormones and Fat Loss Seminar 

Saturday February 25th – 9.30am

A free to attend seminar, where you can learn all about one the most effective systems to both lose fat and build long-term health.

The seminar will include 5 easy to implement health tips that you can put into action to start feeling and looking better immediately.

Topics covered:

• The most effective way to eat for fat loss and improved health.
• Why counting calories leads to misery and failure
• How to manage your blood sugar and insulin to work for you and not against you.
• Estrogen exposure and why it makes you store fat
• How eating gluten will make you fat and stupid, and why you should reduce wheat content in your diet
• Supplements to help your body get on track

Read more

Luke - My first official Australian victim of death circuits...

If you want to give your start to 2012 a real bang, try using death circuits.

They are TOUGH, BRUTALLY TOUGH if done right – Not only will you get awesome results but in terms of time management these circuits will give you a big ‘bang for your buck’!

Give these two routines a go:

All exercises performed with a 4-0-1-0 routine, 8-10 reps.

Rest 10sec-30 seconds between exercises, 2 mins between rounds*.

*You may be tempted to rush the rest between rounds, if you do you’ll find you will drop the resistance used or rush your tempo, so make the most of the 2 minute break!

Have one warm-up round, then into 4 working rounds. Read more

Its been a great week – the first one so far where every single person assessed has managed to drop bodyfat (some more than others – you know who you are!)

Massive well done to:

Laura – 3.6% bodyfat in 4 weeks and now buying size 8 dresses
Lisa – 4% in 6 weeks
Helen – 2% and 4kg in the past two weeks!

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Today’s post is all about diet and nutrition.

I make a habit of saying to everyone I train, that keeping a clean diet will yield 80% of your results for fat loss.

I’ve always liked the expression “You can’t out-train a bad diet”, which is very true. Your diet and nutrition should back up the hard work you put into the gym, otherwise you are selling yourself short on the results you will get.

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