I’m skinny but suffer with belly fat? Well this is down to muscle tone and can be fixed by performing four exercises Squats, Deadlifts, Overhead Press and Plank. Why them exercises? Three of them are compounded exercises which work multiple muscle groups but focus a lot on your rectus abdominals and transverse muscles. And will help you increase lean muscle tissue which you will need to speed up your metabolism as the more lean mass you have the more calories you burn at rest. So this will help strengthen your abdominal area and burn fat.
Christian
Well this is interesting question! How can I lose belly fat over night? Well my answer to this with my experience is to do weight training and build lean muscle tissue. Why? Well the more lean muscle you have the higher amount of calories you body burn at rest and this will lead to more calories burnt while you sleep. Unfortunately you can’t spot reduce body fat in certain areas of your body, but this is the best and natural way of burning belly fat.
Christian
In just over 3 years now I went from a consistent weight of 11st 6lbs at 5ft 11ins with a body fat to not my heaviest at 11st 8lbs but clearly out of shape. So if you look at the three images of me the left is what was my consistent shape at 11st 6-8lbs and the middle image is me at 11st 8lbs but clearly out of shape. So what happened why did I get so out of shape? Well the answer to that is LIFE. In 2015 was a huge year in my life and one I’ll never forget all the stresses and emotions you can have in life happened all in this one year. First my dad who was suffering with cancer at stage 4 with skin cancer took a turn for the worse in February that year. We had learnt about my dads cancer in February 2014 and which came as massive shock to us all in the family as my dad never got ill and to find out he had this horrible disease that unfortunately most people some way or another will be touched with if it’s family member or friend or worse yourself.
That was the beginning of shock that my dad who I had so much respect for and love was really ill and there was nothing I could do to stop it. Until one day I was asked to do a talk on the benefits of fitness at a talk event about prostate cancer and was asked to talk about how to keep fit and exercise which would be good for anyone suffering with prostate cancer. Now you may not be aware of is that most men that suffer with prostate cancer suffers this in later stage of life (not always) but in this room as was faced talking to an older generation of men. So which a lot of them detached from conversation of exercises as that was not for all but most men that were there not a big intreats.
There was also another guest speaker there a highly qualified nutritionalist from the NHS and she was talking about having a lot of fruit, vegetables, fibres foods, grains and beans. Very much a plant based diet. I was always on high protein diet i mean really high. I would recommend most my clients as personal trainer one that holds a nutritional certificate qualification that a high protein diet is the way to go like most trainers and fitness experts would say. After giving my talk and listening to the nutritionist I went to speak to her after the event and we chatted about nutrition and she told me about a book called “The China Study” and that I should give it a read. Anyway at the time I didn’t give too much of a thought. But with my dads health and the fact I couldn’t help him it was something when I could find the time I should look into. In August I did a bike ride for clatterbridge cancer centre with Ride of the Roses with my brother in-law and old school friend and they were telling me about this guy who is a vegan and a very keen cyclist. Well a few days after that bike ride for clatterbridge cancer centre my brother in-law sent me a video of YouTube about this Australian cyclist vegan guy explaining the benefits of going vegan. So I listened and he brought up some good statements of why a vegan diet is so good for you! So I thought why not lets have ago and I’m a very committed guy when it comes to committing to diet or anything in life. So for six months I followed a vegan diet and after reading plenty of books and one of them being the CHINA STUDY. I learnt of the benefits and especially the benefits of not eating animal products if you’re suffering with cancer. So obviously I got my dad on the diet and to be honest it was having a positive effect on him but sadly he didn’t win his battle and passed away on March the 4th of 2015. Even with this I was still convinced that my dad being at grade 4 skin cancer he was to far down the line to save no matter what his diet was and all treatment he went through and his age. So I kept to it well at vegetarian level. Also the year my dad past myself and my girlfriend of many years bought are first house the house I grew up in my mum and dad’s house. Which buying a house is stressful but happy time, it was more sad as my dad had passed and the joy of getting our own house was not the joy it should have been. And just after a couple of weeks we found out Emma my girlfriend Emma was pregnant which consider the loss of my dad was a big boost to myself and Emma plus my family. But we always discussed that we would get married before we had children and old fashion thing these days but thats what we wanted. So 7 weeks later we got married and in December we had a baby girl Yves Verite. So yes in one year I lost my dad, bought a house, got married and had a baby. So life changed dramatically for myself and Emma.
So fast forward 2017 August time my wife Emma got herself into training and strict nutrition plan as since giving birth to Yves she had not been training probably just like myself since my dads passing. And after trying to get into a training plan and seeing my wife doing so well I knew it was time for me to get back into it myself. So I put together a four day weight training plan together and committed to two 5k runs a week. I have kept to this for 13 weeks now with a small change to my weigh training program. I also decided to go back to eating meat as I had noticed loss of strength muscle and weight. Plus my shape had changed, don’t get me wrong I hadn’t trained properly for a very long time. So it wasn’t all down to not eating meat. But as you can see from the photos what a change my body has gone though in 12 weeks. But not saying its just down to eating meat its been down to myeline style and the fact I’ve stuck to eating the same type of foods in particular order part from weekends and things like weddings. But I have been very consistent with my diet and training programme. So the point of this blog post is all it comes down to is sticking closely as you can to a diet plan and a training plan and you can make big changes to your body and trust me it’s not that hard.
I will be posting my diet plan and training routine on my blog, so you can see if its something you introduce into your lifestyle and “BE WHAT YOU WERE BORN TO BE”
Christian
DOMS stand for Delayed Onset Muscle Sorness. Why do we get this? It usually comes within 24 hours or 48 hours after a workout. Usually very common if you never trained before or been away from training for while, but even seasoned trainers can suffer with DOMS. This sometimes can put people off training if they have never experienced it before which I have in the past with new clients. But unfortunately if you never felt this specially at the beginning of training you probably not training hard or good enough. Don’t get me wrong you don’t need to feel DOMS after you’ve trained. But most likely you should feel them after a couple of training sessions. And if you have never felt delayed onset muscle soreness after training session and still not seeing results you’ve probably not training right or to your full potential to achieve the results you disire. For more help and info checkout what our Personal Training can do for you here
If you like myself and love running, you’ll always find that time in your day to put your trainers on and get out in the fresh air and smash some miles in. Tuning without a doubt is great for your fitness and burning calories, but most importantly getting your Endorphins (natural happy drug). But sometimes when we’re in are running zone ticking off 10k races and the odd half marathon or even a marathon. We start getting recurring injuries that stop are progress, put us some uncomfort and the worse having an effect on our loving passion as it’s not enjoyable anymore. At some stage we’ve all been there and then go and spend loads on physio‘ stock help your body to repair from injuries that had been caused by running. But in some case may mean a long lay off and that only brings on weight gain because of lack of calories being burnt and feeling down as no happy endorphins. We can help avoid this if we look at doing strength & conditioning. Most runners I talk to do none or little strength & conditioning training which always puzzles me on why not? As when you running and burning calories you breaking down muscle fibres and putting strain on your joints. All top athletes like Mo Farah do this training well all our Olympic athletes we look up to do this hence why they can put there body through so much Year in Year out. Also there is the nutrition side and recovery but there’s no underlining that strength & conditioning plays a big role on why they can starve through injuries as they constantly rebuilding muscle tissue and strengthening there tendons. So if you find you suffer with recurring injuries and not doing strength & conditioning I would highly recommend this type of training. More info on strength & conditioning training follow this link Strength & Conditioning
1. Gram of protein = 4 calories
2. Protein is one of your micronutrients your body needs.
3. Your body digests 30% of protein your body consumes
4. Muscle is made of protein. So we need to consume protein to help maintain and build muscle.
5. Protein in eggs is considered the best quality of protein we can consume.
Bench Press is one of the best exercises for building your pectoral muscles (chest muscles) Christian Verite will go through how to do it right. In this video Christian will show you how, going over technique, form and how to perform the perfect Bench Press!
Check out our video were Christian Verite personal trainer Southport explains why flexible diet is the best way for most people to diet when it comes to calories and micronutrients.
Checkout our video on how to burn fat. In this video Christian Verite will explain thee three phase your body goes through to getting rid of body fat storage with in the body.
I’m skinny but suffer with belly fat? Well this is down to muscle tone and can be fixed by performing four exercises Squats, Deadlifts, Overhead Press and Plank. Why them exercises? Three of them are compounded exercises which work multiple muscle groups but focus a lot on your rectus abdominals and transverse muscles. And will help you increase lean muscle tissue which you will need to speed up your metabolism as the more lean mass you have the more calories you burn at rest. So this will help strengthen your abdominal area and burn fat.
Christian
