At last night's soccer practice my son was kicked in the knee, ankle and stomach. Even had a ball kicked flush into his head. Did he cry a few times? Sure. Did he go back in a play? Yes. He was rewarded for his persistence by scoring a excellent goal on me of all people. Why am i telling you this? Because if my 7 year old son doesn't give up, neither should you or I. Got it? Good.
1. Be positive. Believe you can do this.
2. Do 2 extra reps with each exercise.
3. Finish your training off with this. a. 6 squats. b. 6 push ups. c. 6 reverse lunges. Do has many rounds in 5 min
Have a great Monday!
Eating healthly is often limited to the person, not information. The information is out there,although some information is better than others.
The main reason you don't change is because of you. So the number one thing you need to change is adherence- your abilty to stick with the plan. So it you having trouble, make those changes slowly, and choose things to which you know you can adhere
What's the one thing holding you back from reaching your fitness goals?"
MINE? Not knowing when to start. What is yours? Please leave your comments below or email me at shanemcleantraining@gmail.com I will be more that happy to help.
HAVE A GREAT TUESDAY
The mid point between lunch and dinner(like now) can be a dangerous place if you are trying to lose a few pounds. The bottom line is this: To shrink your tummy you need to start listening to it. Here is a few tips to do just that.
1. Sit down to snack- A 2006 Canadian study found that when people ate lunch while sitting at a set table, they consumed a third less at a later snack than th...ose who ate their midday meals while standing at a counter. Eating your lunch slowly, enjoying every bit, will help even more.
2. Take a bite, take a breath- University of Rhode Island researchers discovered by slowing down between bites decreases a persons calorie intake by 10%. So after you have eaten your bite take a nice deep breath before you have another one. Easy right?
When you diet you usually restrict your carbs, fat or both. When you really restrict your fat intake, it may lower your testosterone. Low carb diet could reduce your thyroid hormone ( you know the one that regulates your metabolism).
Low T will make it hard to retain muscle mass and low levels of your thyroid hormone wil...l halt your fat loss. Sooooo, slipping in a cheat meal could reset the above hormones and temporairly spark your metabolism. Like hitting the reset button. This only works if you have been 'good' 90% of the time.
RULES? If you are on a low fat diet, eat foods like prime rib, cheescake OR any other food high in fat. If your low carb, pizza and french fries or any other high carb cheat. Dinner is a perfect time to cheat, just after your tough training. Just limit your eating time to 45 min and do this once a week.
HAPPY EATING!!!!!!!!!!!!!!!!!!!!
Want to be more efficent with the little time you have to exercise? Follow these 3 tips to make the most of your time.
1. RECORD YOUR TRAINING- Use a diary or anything to record sets, reps and weight. Cause if you are not measuring progess, you are regressing.
2. PROPER EXERCISE TECHNIQUE- Most of the the time their is not a right or wrong way to perform a...n exercise but unsafe and safe versions. If you are unsure ask a trainer. That is why we are there for.
3. GET OUT OF YOUR COMFORT ZONE- You have comfort exercises. You don't need to think, just do. You are not engaged. For example leg curls, bicep curls. Tackle a exercise that takes you out of your comfort zone like squats, lunges and single arms dumbbell pressess. Your body will thank you.
HAVE A GREAT FRIDAY
Post workout of course! Your muscles that you will train hard today will soak up" extra nutrients - especially carbohydrates like a sponge. It more technical terms the enegry will be used and stored in your muscles, instead of you waistline. Also have lean protein has well.
Pairing lean protein will carbs after a training will is optimal fpr recovery.
HAVE A GREAT THURSDAY
Your hungry right now right? Cannot wait untill dinner? According to Israeli researchers, eating most of your carbs at dinner may be healthier than spreading the out take during the day.
2 groups, one who had their carbs durig the day and 2nd group had most of their carbs at dinner. The dinner time group had lower daytime levels of the hunger hormone ghrelin and higher levles of leptin a satiety (a fancy word for feeling full) hormone. Flips conventional wisdom on it's head. Food fo thought
