Tuesday 14 August 2018
Tuesday 24 July 2018
You are the engine be your own driver
We all dream about improving ourselves , we have passions
that drive us and shape our personal values. Our belief systems shape our everyday
decisions from the clothes we wear to the food we eat our choices are personal and
as unique are you are.
The decision to make self-improvement must come from your
personal desire to become the best you can be, and not be the guilt child or
another.
If your decision to make lifestyle changes are not part of your belief
system or desire, then they are likely to become short lived, or remain the
realm of wishful thinking.
Your desire to change must match your will power and
self belief otherwise you may find yourself drowning under an avalanche of excuses
and self sabotage.
The old saying Rome was not built in a day springs to mind
when new comers to exercise ask how long will it take me to become x y and z.
Do
not burden yourself with unrealistic or impractical goals, when many people
embark on a new mission of self improvement, they often get stuck in a rut due
to self imposed limitations, or unrealistic goals or ambitions.
If it took 10
years to break chances are it won’t be fixed in a day, there are many factors
that can both accelerate or halt progression, from self belief, to self sabotage,
activities, sleep or even over exertion
Practice, be persistent and never give up.
Please visit https://www.gm-fitness.co.uk/ for more information.
Online Personal Training & More GM-FitnessTuesday 10 October 2017
Maintaining Strong Bones
PREVENTING OSTEOPOROSIS
September
13, 2017
GM-FITNESS
PREVENTING
OSTEOPOROSIS
Can we protect ourselves against osteoporosis ?
Genetic
factors play a significant role in determining whether an individual is at
heightened risk of osteoporosis. Factors such as lifestyle, diet and physical
activity also influence bone development in young children and the rate of bone
loss later in life.It is estimated that after your mid 20s, bone thinning is a
natural process and cannot be completely avoided. The denser your bones, the
less likely they are to become thin enough to break.Young women in particular
need to be aware of their osteoporosis risk and take steps to slow its progress
and prevent fractures.
When to start protection?
When it
comes to protection against bone loss is never too early to invest in bone
health. Prevention of osteoporosis begins with optimal bone growth and
development in our youth.
Bones are
living tissue, and the skeleton grows continually from birth to the end of the
teenage years, where it reaches a maximum strength and size know as (peak
bone mass) in early adulthood, around the early twenties.
Adults and
children can help ensure healthy bones
Ensure a
nutritious diet with adequate calcium intake
Ensuring
adulated levels of protein
Maintain a
healthy supply of vitamin D
Be active
take part in regular physical activity
Avoid the
effects of second hand smoking
Studies
suggest an estimated 10% increase of peak bone mass in children reduces the
risk of an osteoporotic fracture during adult life by 50%.
Encourage your
children to be active and not glued to the computer.
Adulthood
Bone Advice
Bone mass
built during youth is an important determinant of the risk of osteoporotic
fracture during adult life.
The higher
the peak bone mass, the lower the risk of osteoporosis.
Once peak
bone mass has been reached, it is maintained by a process called remodelling.
This is a
continuous process in which old bone is removed (resorption) and new bone is
created (formation).
The renewal
of bone is responsible for bone strength throughout life.
During
childhood and the beginning of adulthood, bone formation is more important than
bone resorption.
Later in
life, however, the rate of bone resorption is greater than the rate of bone
formation and results in net bone loss and thinning of your bones.
Factor which
causes a higher rate of bone remodelling will ultimately lead to a more rapid
loss of bone mass and more fragile bones.
Nutritional
and lifestyle advice for building strong bones in youth is just as important to
adults to.
Help your
bones
Partake in
regular low impact exercise.
Perform
strength training exercises regularly, compound exercises that involve large
muscle groups are the most effective and many scientific studies have proven it
to be beneficial in maintaining strong bones.
Ensure a
nutritious diet and adequate calcium intake experiment with your food.
Avoid under
nutrition, particularly the effects of severe weight loss diets and eating
disorders.
Avoid fads
diets and seek medical advice if needed.
Maintain an
adequate supply of vitamin D
Get out in
the fresh air, enjoy the outdoors.
Participate
in regular weight bearing activity.
Avoid
smoking and second hand smoking.
Avoid heavy
drinking alcohol.
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Author: Gareth Myles
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Tags: FITNESS
RETREAT
Overload How To Become Stronger Faster Fitter
Basic Principles of Overload
October
10, 2017
The Basic Principles of exercise,
Brought to you by GM-Fitness
Specificity
Overload
Progression
If you are looking for overall results
and improvements in your training whether it be
strength, endurance, power, speed or
flexibility then we must follow the three fundamental principles.
1. Specificity
What you put in is what you get back,
so if you’re looking to lose weight and speed up
our metabolic rate then you need to
follow a nutrition program which is tailored to your
nutritional needs.
For example a strength training program,
consisting of body weight exercises or weights dumbbells e.c.t which runs over
a course of 3-5 days will result in increased strength, neuromuscular efficiency
and hypertrophy if the program follows the principals of overload, rest and
recovery with regular succession.
Some of us purely wish to drop a dress
size or lose weight by following a nutritional plan.
This method of weight loss can be very
effective however it can leave some people looking soft and shapeless due to
the fact that they have not developed muscle in the process of losing weight.
The most effective method of changing
your overall shape is to adhere to a nutritional plan as well as sign up to a
strength or fitness training program.
2. Overload
Push your body past its comfort zone.
Looking to get stronger, Run Faster,
Drop-A-Dress Size, Lose Weight?
Progressive overload is the
answer, we must strive to work harder and faster, If we perform
exercise at the same pace or overload reducing
our chance of development, and we may always get the same results.
Example Of Overload
Week 1-3
2 Push ups
2 Race starts
1km walk
Repeat for 2 weeks
Week 3-4
3 push ups
4 race starts
0.5km Run, 0.4km Walk
Repeat for 2 weeks.
Week 5-6
4 push ups
5 Race starts
1km Run
Progression
Once your Body has adapted to a certain
overload say for example a box push ups, this may
Indicate that your body has become
efficient at the overload for that workload, to continue improving we most keep
adding progressive exercises to the program or change the variables and
conditions of overload, for example more weight, more reps, increase speed,
Example
You start your routine able to complete
push ups on your knees, once this becomes easy for a
set amount of reps, we then progress to
a 3-quarter push-up, once this becomes
easy, we progress to a full push up.
Both progression and overload can be
achieved by using the FITT approach to guide your changes.
·
Frequency - how often you train (1-2, 3-5, 1-6 Times per week)
·
Intensity - how hard you train (workload, high or low intensity)
·
Time - how long you train (20 min or an hour)
·
Type- The type of training you do, Cardio, Strength, Yoga
Incorporating these key principles in
to your fitness program is necessary to reap ongoing results.
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