The Truth About Female Fat Loss-newcastle/durham

So i hear on a daily basis "i don't wanna get muscly i just want to tone, so i shouldn't use heavy weights"

Tut tut it's not true my tribe.

I am talking about getting in shape and muscle for females.

You might have heard what certain repetitions are for:

5 or less for pure strength 8-12 muscle building 12-15 and above for endurance/tone So you are a lady and you want to know what to lift to look sexy.

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The Truth About Female Fat Loss

The above rep range is roughly correct however: strength training is predominantly low reps due to the loads lifted, the type of exercises performed and the subsequent stress on the central nervous system.

The 8-12 hypertrophy range is a happy medium of weight and volume allowing recruitment of muscle fibres to encourage growth.  These sort of reps, mixing up some lower reps with higher weight can with work give you an athletic look.

Finally the higher rep range for endurance-this is again down to recruiting muscle fibres of another type to improve endurance, thus the weights are lighter to allow for the higher rep range.  These sort of reps doesn't promote weight loss as it doesn't promote lean muscle growth or increased metabolism (the amount of calories used at rest).

Unfortunately most females think they must work in this higher range so they only 'tone' up as opposed to build bulky muscles! Men with some times 10x more growth hormones spend their entire life trying to put muscle on it's really really tough in fact for lots of men (impossible).  The only women that look huge with big bulky muscles are definitely taking things they shouldn't (steroids,testosterone etc).

So if your main aim is to look good naked with a flat tummy and a sexy body, you should be doing MOST of your training in the 8-12 reps range (building range or hypertrophy).  Not only that you should be working dam hard not just doing 12 reps but doing between 8-12 reps and physically failing between that range.

For example you just manage the 10th rep but the 11th has your face red, eyes bulging and panting hard, and number 12 just can't be lifted.

Mix this up with some interval training, the odd strength or power set and a little bit of plyometric stuff. (this equals conjugated training great for getting a sexy shape.

If you would like some more info on getting a sexy female body phone or email.

i.trainhard@yahoo.co.uk   0193874222

The Truth About Female Fat Loss-newcastle/durham

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elimination diet in durham-newcastle

elimination diet in durham-newcastle

Personal Trainer Glenn Hill

I am doing an elimination diet for myself, because i need to.

I get tired for no apparent reason and sleep really bad.  I have also been picking up a number of injuries.

By now most of us understand that what we put into our body has an enormous effect to everything, what we do and how we function.  It makes sense that steamed veg and clean protein will have a better effect than a massive burger king.

Certain foods like milk and gluten often have a negative impact on our bodies.

what is an elimination diet

Removing certain problematic foods from your diet and monitoring changes in yourself like moods, sleep and energy.

A whole lot can go wrong in the gut.  The following can wreak havoc on our GI health:

• enzyme deficiency
• microbial imbalance
• motility issues
• detoxification abnormalities
• intestinal permeability
• inflammation

Also food sensitivities or intolerances and other gastrointestinal disturbances have been linked to:

• asthma and allergies
• skin complaints
• arthritis
• atherosclerosis and other cardiovascular diseases
• neurodegenerative diseases such as dementia
• mood disorders
• ADD/ADHD
• narcolepsy
• addiction
• migraines

You need a plan and a diary

We need to start so plan what you are going to remove from your diet.  Start with these problematic food stuffs: gluten, dairy, soy, eggs, corn, pork, beef, chicken, beans/lentils, coffee, citrus fruits, nuts, and nightshade vegetables.

Remove a major one you have often like dairy, you could also remove a food you don't mind staying off for a long time like a type of bean or a type of nut.

Next monitor how you feel for a while maybe 2 or 3 days(keep a diary and score mood,energy,sleep,skin,gut feelings and movements), ideally a week or more.  Then repeat this process with other foods, sometimes you might just start feeling great and you have worked out the food your body doesn't like.  This can take around three weeks.

You are feeling better and it's time to reintroduce

Some times these symptoms are caused by you eating a certain food type too often so there is no reason why you couldn't consume them again in the future.  So you feel better but you don't want to have a limited diet, so you start re introducing one food type at a time for one day (for example a large glass of milk and cheese) leaving a minimum of three days to notice things about yourself.

Again using your diet take loads of notes including sleep, energy, skin, eyes, concentration and anything else you can think of.  If re introducing a food has an effect then you know for sure it's time to avoid for a few months at least.  

It's pretty simple really don't have the foods in your kitchen which you need to avoid and buy healthy alternatives to ensure you still have a balanced diet.

Below is a good list to start you on your food elimination diet, most people should try to remove certain foods to ensure they function better.

Well good luck on your elimination diet, the whole thing should take around 5-6 weeks. At the end you should feel a whole lot better and know a lot about your self.

For help and advice on nutrition drop me a line on 07983570574.

how can i lose weight for my wedding in Newcastle - Durham

how can i lose weight for my wedding in Newcastle - Durham

how can i lose weight for my wedding in Newcastle - Durham

Heya tribe

So your wedding day can  arguably be the biggest and most important day of your life and you obviously want to look and feel your best.

My name is Glenn Hill and i specialise in female weight loss, fitness and lifestyle coaching.  All of my clients are very happy with the service and results they achieve.  

With 18 years of fitness and motivation experience i am the right choice when it comes to getting brides and grooms in super shape for their big day.

You won't find a more professional and hard working personal trainer anywhere.


I can train clients either in my all female gym or a location of your choice.

Ideally i need 3 months or more to get you in super shape for your big day, and you need to follow my advice and work very hard to achieve the look you need.

Drop me aline on:  01913874222 or 07983570574

CLICK THE BOOKS TO GET THE FREE EBOOKS

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how can i lose weight for my wedding in Newcastle - Durham

Personal Trainer Newcastle my food intolerances

Personal Trainer Newcastle my food intolerances

Heya my tribe-check this out, my life is over:

This is about my food intolerances and how i plan on making myself feel better and happier.

I am a Personal Trainer specialising in helping ladies above 30 years of age in the battle of getting and staying in great shape.  I eat pretty well during the week and normally have a blow out on the weekend.

I have recently became a food intolerance practioner(testing and advising on food intolerances).  As part of the course we get our intolerances tested for free.

Bugger

It turns out i have a high intolerance to cows milk, yeast, garlic and coriander.  Also i should limit lamb,maize,egg,chardonay,oat,walnut,peanut and soya bean.

The high intolerance can manifest itself in bloating,IBS,headaches,nausea,tiredness,lethargy,and stopping muscle gain or weight loss.

For me i think tiredness and lethargy, not good for a personal trainer and fitness lover.

My cows milk issue

I will replace milk with a almond milk, not a problem as i have tried it before and like it.  I generally love cheese, so i will need to stop eating cheese.  I often have whey protein(produced during milk/cheese production) after i train.  I will replace my whey protein with a vegan protein drink which you can get from "my protein".

Yeast issue

Yeast is a living fungus found in baked products and alcoholic drinks (especially beer,wine and cider).  So i will replace bread with flat bread or similar.  I will need to avoid beer which i love, funnily Champagne type wines are low in yeast....champagne it is then.

Garlic

I better avoid garlic, only on special occasions etc.

So these little changes will hopefully help me feel better, have more energy, sleep better and help me put some more muscle on.

Glenn(no more beer) Hill

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motivational-weight loss 101 from personal trainer newcastle-durham 01913874222

motivational-weight loss 101 from personal trainer newcastle-durham 01913874222

Personal trainer Newcastle-the go to guy

Heya my fitness tribe

I am not sure you have worked this out yet; motivation is intrinsically linked to weight loss.  To ensure longevity in your weight loss and keeping that amazing physique, you need to remain motivated.  You need to form a fitness and nutrition habit, which can take between 3-5 weeks, without this you, will keep giving up and piling the weight back on.
Once the habits change and you become healthier it all becomes so much easier, this I can guarantee.  Below I have outlined a number of top tips for motivation, which can really help you form that habit and stay in the shape of your life regardless of age.
My constant education within the fitness industry and my history of motivation and fitness allows me to provide this information with a degree of authority and congruence.

Get a diary 
Arguably the most important tip here for a number of reasons, nearly every book ever written on success and motivation will tell you to use a diary.
Every time you do well, either in the gym, in a meeting, on nutrition, with your partner, with your kids etc. write this stuff down in the diary. (Also your positive feelings)
Plan your nutrition the week before and pop this in your diary too, including the shopping list and maybe cooking methods.
Write down all your goals weekly, monthly, yearly and your 10-year plan or use pictures; I have pictures of my Austrian ski lodge in my diary in the front page and other goals listed.  Without a goal (aim) you are aimless – how does that feel being aimless? Not good.
Write down your motivation or training word on every page if needed, think of a word that best describes your training or attitude.  Now change that word up a lot to something much more energetic and dynamic, and write that word all over the place especially in your diary. 
Don’t write down negatives just positive things that you do, even highlight the good things or put a star next to it.

After every week review your diary and look and think about every good thing you done during the week.  Constantly reviewing positive things can boost confidence, self esteem and really help with the process of changing your life.

Sports kit
If you can afford it grab some new trainers and sports kit, a great way to make you feel good about your new training regime and help motivate.  After an injury new sports kit can help kick start your training.
Have your sports kit in a bag packed ready to go, either have it in the boot of your car if you drive or at the front door in your house.  We do this to remind us that its there and if you finish work and you fancy a bit of fitness you can just pop to the gym.  When leaving the house stepping over your gym bag is a great reminder and motivator.

Training partner
This is another top tip, that’s why all of the body building men train in pairs or groups.  You will most likely feel demotivated at different times so one of you can always be the motivator, if your training partner is fitter than you it’s a great thing as you will be automatically training at a nice intense level.  Training at a higher level=better results.

Motivational Quotes
These don’t work for every one, however if you are like me and get inspired by a    motivational quote get these quotes all over the place.  In your diary, mobile phone, laptop and anywhere you can.  You can find loads of quotes online, I like these three:
“what would you attempt today if you know you couldn’t fail”
“I am not telling you it’s going to be easy, I am telling you it’s going to be worth it”
“The only thing stopping you – is you”

MotivationalobjectsThese can be a great way of keeping you working hard and ensuring you build a healthy habit.  Photographs of you at your best or worse can be brilliant, which ever one you use have them placed all over the place, like fridge, laptop, diary and phone.
A motivational piece of clothing, your favourite skinny jeans, dress or underwear – again have these items in plain sight where you can see them daily.

Have a word with yourself
Yes I am asking you to talk to yourself, I want you to tell yourself off and verbally kick your own bum.  This takes a bit of practice, but so are the habits of making excuses for yourself.  I have been telling myself off for years, when things get tough and I want to give in I simply find a spot and say things like:
“ come on Glenn, you can do this, you are better than this, come on man up”
Now that’s how I talk, that’s my internal voice too, so yours will sound a lot different.
Next time things are tough or you are feeling like just chilling out with a family bag of Doritos watching the Xfactor when you had a fitness session planned, try and have a word with yourself.  Who else do you trust? If not yourself? Mmm durham motivational & weight loss 101

One final thing to think about:
•   You do have time
•   It’s not too hard
•   You are not too old
•   You will learn to like this food
•   You are not too fat
•   Your excuse is not valid
•   Don’t blame it on the kids
Don’t blame it on your situation

For more info check out the blogs on my web page, lots of great content
Personal Trainer Newcastle/durham
CLICK HERE

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Food allergy & intolerance testing Newcastle & Chester Le Street - 01913874222

Food allergy & intolerance testing Newcastle & Chester Le Street - 01913874222

*Food Allergy & Intolerance testing***

DO YOU FEEL OR HAVE: 

Tired all the time
Chronic headaches

Nausea

Abdominal pains

Joint pain
Skin problems

Anxiety
IBS
Bloating
Low mood

Weight loss issues

Lots of these symptoms have been removed simply by stopping consuming one food type. You could try an elimination diet which has you dropping food types week on week and studying how you feel.

The most effective method is to have a lorisian blood test and to be advised on what is the cause of your bodily issues.

Glenn Hill is a now food intolerance practitioner which means i can test and advise you on any diet changes you might NEED to make.
Between 45 and 75% of us have some food intolerance's and of the tests sent to lorisian 95% come back with at least one intolerance.
Lorisian testing is the most in depth testing available to the market, as well as the tests we provide nutrition support and advice to ensure a healthier you.

WEIGHT LOSS AND FITNESS

If you are eating a food that disagrees with your body, you will not be achieving peak fitness and will always find it hard to lose weight.

Pop in and chat to Glenn

01913874222

cereal killers - personal trainer newcastle

cereal killers - personal trainer newcastle

My Tribe

Glenn Hill personal trainer

So apparently we are eating all the wrong foods, the government and big food companies are all lying to us and actually causing our poor health and eventually killing us before our time is up.

Oooh big statement

So many adverts explain how breakfast cereal is essential for weight loss and good health, yet most exercise professionals and nutrition experts now understand that too many carbs and refined carbs for breakfast or any meal are the primary cause of our poor health.

For me this is a no brainer and something i agree with and promote;

Donan O'neil has made this video examining how a seemingly healthy person (his father ex professional footballer) eating the sorts of food the government recommend and a non smoker/drinker could have a heart attack.

Like wise Donan turns the food triangle/eatwell plate upside down and eats a healthy fat based diet and studies the results.  A diet with good fats (eggs-fish-nuts) and meat is much better he finds for his overall body health.

The UK government recommend the above percentages?, "CRAZY" i would suggest and i am in the growing number that reducing the starchy carbs by half and increasing the Non dairy protein by the same amount will keep us healthy.  "Type 2 diabetes no more"

Any way watch his video and remember with food "what made us human will keep us human"

Glenn hill nutrition geek and fat eater