weight loss summarised with personal trainer glenn hill

Weight Loss summarised - Personal Trainer Glenn Hill

That's me coming top on the Army P Coy Course

Heya tribe my name is Glenn Hill i am a elite personal trainer and nutrition geek and ladies gym owner in the North East and i am going to explain the fitness aspects of weight loss as simply as i can in this one blog.  Not going to talk about nutrition on this one, however good nutrition is VERY important and essential for weight loss and good health.

Cardio

Endless hours of slow cardio was thought to be the way for good fat loss in the 90s and earlier but since then we have figured out much more efficient ways.  Dr tabata in 1996 figured out and proved that 4 minutes of 100% efforts interval training has a bigger effect on your body than 1 hour of slow cardio.  His test was on bikes however you can turn this method into body weight exercise, running or what ever.

Don't do hours of slow cardio, instead try and do 2 or 3 x10 minute interval sessions.  maybe something like 30 or 40 seconds going as fast as you can and then recover until your breathing has recovered and you can speak again and then repeat.  Just 10 minutes with maybe 5 or 6 sprints on any machine, this works very well on the bike, treadmill, stepper or anything.

Slow cardio uses a lot of calories during but not so much after and hard short interval uses a lot during and lots for hours or days after depending on severity and how used to it you are, this is called the after burn or EPOC.  You need lots of extra oxygen to aid repair and recovery and this process burns fat and calories.

Classes

Exercise classes can be used effectively but not all the time and not the same classes e.g not endless metafit every day.  You are not getting the right amount of rest, some of the exercises could cause issues (lots of my ladies getting bruised knees and elbows) and its high impact.

Doing different classes all the time would give you the best results, or do a class that changes all the time, believe it or not most classes you go to are similar each time which means you wil get used to it and it will become less effective.

I run a couple of classes that vary the muscle groups that are getting worked, amount of interval, severity and timings each time to ensure optimum results.  I am not the only PT doing this but there arent many classes on the high street which always change.

Maybe 2 or classes a week and no more....

Most importantly perhaps

Weight training - resistence training

So weight training or putting lean muscle on is arguably the most important factor due to the fact that your metabolism( how many calories your body uses) is linked to how much lean muscle you have.  There are other factors like age and how active you are but generally more muscle faster metabolism and less muscle slower metabolism.  The reason diets alone don't work long term is because you lose weight including sometimes 50% muscle which causes your metabolism to slow.  Then you put the weight back on then lose it again with even less muscle and that's why they call it Yo-Yo dieting....

Dont worry you won't become a giant muscly monster unless you are taking illegal stuff to help, for most people putting on lean muscle is a difficult slow process.  A very important process though, especially if you are past 30 years of age.

After 30 you lose muscle year on year until you die which slows down your metabolism and gives you the dreaded middle aged spread. So to slow or reverse the process go and start smashing some weights.

For optimum muscle growth look at doing three sets of between 8 and 12 repetitions.  The bigger the muscle group i.e: leg, chest and back needs more calories to survive than arms and shoulders, so smash these muscles.

To summarise then folks

1. Do weights 3 sets of 8-12 reps, hit the legs hard.  ensure you rest each muscle group for 48 hours or more.
2. Interval training working in 10 minute blocks, any thing longer than 10 minutes you can start to lose the intensity which isn't good.
3.  The odd bit of slow cardio which can help with recovery after a really hard weights or interval session.
4. The odd class keep varying never do the same class unless that class changes each time.

It's all pretty simple really, this method really works as my clients and gym members follow this style plan with a few little differences.

Enjoy and good luck with your fitness or weight loss.

Glenn (fitness geek) Hill 

flat belly in durham

Hi Team Personal Trainer Glenn So crew just an update to what i am doing in May and how you can get involved or even help. I am running two promotions in May, you could be thinking i am just trying to make money, however not true my main aim is always to help Ladies in the North East get fitter, thats why i do what i do and why i don't lie or sugar coat things. So this may i am running, listen to these awesome deals: May Madness...offering a load of FREE stuff and getting new members fitter than any other facility or class provider. Join Ladies at Leisure in May on contract or annual and recieve the following.  All of the below goodies will guarantee weight loss! 1 hour of Personal Training with Glenn A BodyMap assessment (removing pain, improving power and flexibility) A month weight loss food plan using carb cycling (a very effective weight loss method) A weight loss fitness training plan which will last 6 to 8 weeks. A weight loss recipe book which i published (on amazon for £19) Motivation for weight loss eBook. Metabolism eBook.  Alcohol eBook. All of the above would cost well over £100 if you tried to purchase..... If you thought that is an amazing deal check out what i am offering businesses on Front Street. Buisiness deal I want to help local buisnesses save money and get fit on Front Street before, during or after work. Each buisness is entitled to this amazing deal: 1 x 1 year FREE gym membership (wow how cool is that) only used in conjunction with offer 2. 1 x 50 % discount on gym contracts and annual membership. 2 x 25% discount on gym membership. 2 x 25% discount on Personal Training with Glenn. 2 x buy one get one free Sports Massage. An example: 3 staff joining the gym together would cost only £420 per year which is £35 per month which could be shared by all three at £11.60 each..boom. £588 saving for three people joining together.   So some huge savings and cash relief to help the other businesses and ladies of Chester le Street.  Fitness is important and dieting without exercise is counter productive as is exercise without propewr nutrition. If you know of any individuals that fall into the criteria please hook them up save them some money and help them get fit. Some people pay £45 a month for external classes, nutrition and a weigh in with other local companies. At Ladies at leisure we have loads of the best classes, nutrition plans, training plans, online training videos, fitness blogs and lots of free stuff all for our usual contract price of £28 PM. Some great deals drop us a line Glenn(the go to guy) hill www.itrainhard.co.uk 01913874222

how to get a six pack and get fit - durham/gateshead/washington

how to get a six pack and get fit - durham/gateshead/washington

Personal trainer gateshead

If you want to get fit and stay fit, it's not rocket science really it is super simple.  You can make a dance song about eat sleep  train repeat, eat sleep train repeat.

The reason that nearly everybody gets it wrong is because one of these three simple processes for fitness, fat loss and muscle gain.

Eat

Every meal (including breakfast) should be based upon protein. They are the building blocks of muscle so get it in wherever you can. Meat, fish and eggs and lots of it. 2 to 3 grams per pound of bodyweight is a good place to start.

You need to be on a calorie surplus to grow (you need to be taking in more calories then you are burning), and although it can be hard to keep these calories all clean, it is possible. Fat dense food will be high in calories and will have a great satiety effect so make for a great snack during the day. Lots of avocados, coconut, nuts, salmon and grass fed butter. Not only will good fats help with getting the calories in, it will keep your testosterone high so you feel great and keep growing!

Sleep

It is all well and good eating and training like a Arnie, but unless you are giving your body the time to repair and recover you can kiss any increase in muscle mass goodbye. During training, you will cause your muscles to tear.  When you sleep, reproduction and regeneration of cells will be at a higher state allowing for good recovery. 8 hours a night is perfect, more if possible after a heavy gym session.  Also try and not be stressed, being stressed ensures your body is in the wrong nervous system and stops regeration.

Train

Lift heavy, heavier than you probably think. who has the time to spend hours in the gym every day, so don’t waste your time repping out 100 bicep curls. Make your workouts count and lift heavy. If your programme doesn’t include squats, deadlifts, bench and pull ups… change your programme! . To stop adaptation (your body getting used to exercise) be sure to change your programme every 5-7 to keep your body improving.

Include some short HIIT sessions in your weekly training to fight any fat trying to creep in from those surplus calories. Hill sprints work wonders.

AND REPEAT - SIMPLES

Try it, i mean really try it for a good amount of time with a bit of dedication and see the results.

Glenn (the go to guy North East) Hill

three tips to getting fit - durham/gateshead/washington

How to get a six pack by eating the right food - Chester le Street

How to get a six pack by eating the right food

Personal trainer Glenn Hill - Chester le Street

07983570574

Eat regularly:  Eating healthy snacks regularly staves off hunger and stops you gorging on fatty meals.  You also stop your body’s natural tendency to store fat when it thinks there’s no food on the way.  Five meals is best, then if not four meals and so on.

Calories counting:  If you want to lose fat you have to burn off more calories through exercise and activity than you are consuming with food.  The average amount of calories a day we burn just to stay alive is between 1500-2500, this is your basal metabolic rate, the energy you use no matter what you’re doing, even when sleeping, than add any extra burnt off through exercise.  If you eat 500 calories less per day, you will lose around a pound of fat per week.  You can use a great app download called myfitnesspal which tells you the calories in food and helps track food and weight.

Protein:  Protein is vital for repairing muscles damaged by exercise and making them stronger again.  It also takes more energy to process than other foods, so it’s less likely to be turned into fat.  Aim to eat 1g of protein per kilo of body weight per day, 2g if you are doing some serious Bodybuilding.  Good sources include meat, fish, eggs and dairy.

Eat Leafy Greens:  when you exercise you put a lot of strain on your body’s immune system.  It can be kept in the best condition possible with the antioxidants found in leafy greens and dark coloured fruits and vegetables.

Drink Water:  Water is very important to keep you hydrated during exercise but it also helps to stave off those hunger pains and prevents the body hanging on to fat stores.

Eat the Right Fats:  Your body actually needs fat to function properly, around 30%.  Make sure you are getting the healthy kind such as those found in fish, olive oil, nuts and seeds.  Limit your intake of artery-clogging saturated fats found in red meat and trans fatty acids found in processed foods such as cakes and biscuits.

Drink Green Tea:  Green tea has been known to contain a whole host of health-giving properties.  One is the ability to help your body digest fat stores.

Avoid Alcohol:  Alcohol contain empty calories, which means the calories you consume with alcohol go straight into the body without providing any real nutritional or health benefit.  Your body has no method of storing alcohol instead it will try and remove the alcohol and during this time your fat burning process is turned off.

Avoid Ready Meals:  ‘Reduced Fat’ or ‘Low Fat’ this is what the label reads, this often means the product has very little fat but has a loads of sugar and salt instead to add flavor.  Sugar is the main reason why we get fat in the first place, it’s the sugar that gets turned to fat in the body that makes us fat and we all know the having to much salt in the diet is bad for us, which can raise your blood pressure, which puts you at increased risk of health problems such as heart disease and stroke.

So enjoy some extra help when it comes to losing weight or getting rthe body of your dreams.  Personal Trainer Glenn is the number one female weight loss expert in Newcastle and County Durham.

If you would like a little help please get in touch:

Glenn (health geek) Hill

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How to get a six pack by eating the right food

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