Whether I’m personal training a client or teaching a group exercise class, I keep hearing the same reasons about people not being able to reach their fitness goals.

How many of them have you said?

“I Couldn’t Feel the exercise working.”

“I Couldn’t Find that much time to exercise.”

“I Couldn’t Fit the exercising into my schedule.”

“I Can’t Face going to the gym.”

“I Can’t Face failing at this.”

“I Can’t Figure out what I need to do to lose this weight.”

“I Can’t Follow the workout the gym instructor gave me.”

“I Can’t F@#*ing do it!”

All of these excuses start C F.

So…how many have you said?

None – honestly? If that’s true then my friend I take my hat off to you and wish you well on your way.

One or more – see, you are human. Your exercise experience is pretty much the same as most other people. It’s just not working well enough for you, and basically it’s a negative experience. The real problem is you’re now spending more time complaining or procrastinating than working out, so no wonder your goals seem light years away!

Let’s try and turn that around so you spend less time making excuses. It’s simple to do.

First of all, before you throw any negative comments at yourself or others…throw them in the bin!

Being negative about your session before you’ve even given it a chance is going to make you want it to fail. And you don’t want to fail…do you?

Remember The Letter From Your Belly Fat? (if not, look on here for it)

Now it’s been said many times if you fail to plan you’re planning to fail…so let’s plan your progress:

1) Be positive – it will make a world of difference

2) Don’t expect miracles – give your workouts time to affect your body and get results. 6 weeks is the absolute minimum (but prepare for 3 months to get huge results).

3) Bring a friend – training alone it is hard to stay motivated and even easier to give up. Bring a friend with you that can share, and even enhance your workout experience.

4) Follow a workout routine – “instinctive” training (waking up and thinking “today I’m going to train…) Just doesn’t do what you want. Even top athletes and professional sportstars have coaches that make workout plans for them. If it’s good enough for them, this idea will do you too.

5) Don’t know how to write a workout – go here for help and I can even write one especially for you if you wish

Now, this article is called “CF says it all”.

Let’s look at C F a second way.

I live in Caerphilly, a little town just outside Cardiff. The postcode for Cardiff starts…CF!

So why don’t we look at this as a sign that me living in the postcode CF and the main reasons for not exercising starting CF means I am supposed to be here to help you reach your goals.

Sound reasonable?

The CF postcode actually covers all of these areas: Aberdare, Bargoed, Barry, Bridgend, Caerphilly, Cardiff, Cowbridge, Dinas Powys, Ferndale, Hengoed, Llantwit Major, Maesteg, Merthyr Tydfil, Mountain Ash, Penarth, Pentre, Pontyclun, Pontypridd, Porth, Porthcawl, Rhoose, Sully, Tonypandy, Treharris, Treorchy in Wales.

So if you live is South Wales I can get to you and help you make the changes you need to get real results fast!

One other thought, my soon-to-be wife Ruth and I are planning a business where personal training meets group exercise. It’s going to be called…Caddyshack Fitness!

It’s another C F!

I don’t believe in fate, but even I’m empowered by this.

Yours in fitness,

Simon Caddy
Body Transformation Expert
www.simoncaddy.com
Simon Caddy ONLINE Personal Training (train anywhere in the world)

(This follows on from “Is Your Body Ready To Lose Weight?”)

The answer is to cleanse the body. To sum it up in another word – detox.

Now I’m not talking about rushing out to Boots for an over the counter detox kit as, to be honest, a lot of high street detox kits simply don’t work. Instead you are going to work through a controlled diet and combine this with a supplementation programme that will literally force the toxins out of your body, leaving you feeling fresher, healthier and lighter as it pushes the fat out of your body too!

The detox is made up of 2 components: diet and supplementation

The diet solution is something known as “The Elimination Diet”, created by UK personal trainer Dax Moy. This is a strict method that needs 100% effort, but if you commit 100% effort Dax guarantees you will lose weight and see results. From my own experience with my own clients I have used this with I can confirm this is right. You will lose weight.

The aim of the elimination diet is to restore the health of your digestive & intestinal tracts, so that you can make the most of the nutrition from the foods you eat. This in turn will allow the nutritional and biochemical status quo of the human body to be re-established.

As you follow the diet plan you’ll notice several things:

You will lose a rather large amount of ‘stubborn fat’ and excess water in a relatively short period of time.

This is because the human body, when overwhelmed with toxins, will ‘dump’ many toxic substances within the adipose tissue stores (fat) in order to reduce their circulation throughout the body. When there are no longer toxins entering the body, those toxins will then be processed and expelled along with the fat (and a lot of

excess water) that is storing them. Of course, the downside of this is that temporarily you may feel a little off-colour as those toxins ‘hit’ you.

Your food cravings and non-physiological (emotional) hunger will reduce or go away entirely

When your body no longer has to produce chemical reactions against a background of toxic ‘static’ you will find that you are able to extract a greater amount of nutrients from the foods you eat. Because of this you will notice that your hunger will reduce substantially.

After all, if you’re getting all of the vitamins and minerals and other nutrients that your cells need, then why would you be sent ‘eat’ signals, right? A body that is getting the correct quality and quantity of nutrients self regulates,

giving you ‘feed me’ signals when nutrients are low and ‘stop’ signals when they are topped up. Just as nature intended!

Your health and your general vitality will improve

After the stored toxins have said goodbye and you’re no longer adding others, you’ll notice that many ailments will either reduce or go away entirely. For similar reasons to reducing appetite and emotional hunger, you will find that once your body is getting everything it needs to ‘build’ good health that you’ll be repairing yourself more effectively and your aches and pains will fade away.

But not just that!

You’ll notice that hair, skin and fingernails are healthier and stronger and that your energy levels are at a higher level than they have been in ages. In addition you may find that if you are on medication that your doctor may need to reduce the dosages and that you may be able to come off the meds altogether.

Not bad for a diet that doesn’t ask you to count a single calorie or weigh and measure your foods is it?

In fact, during this eating plan you may even find that you’re eating more calories than before and yet still find that you’re dropping weight as a result of the elimination process.

Though I’d love to claim that all of this is fat, the truth is that much of it will be water. This is because a toxic system holds more water in order to ‘dilute’ the toxins it contains and, once they’re gone, the water goes with it.

You will lose fat though…lots of it!

Many of those that have used this eating plan have found that, on average, they lose 7-10lbs in 2 weeks.

But whilst both weight and fat loss are desirable outcomes for many people that’s not the real point to this eating plan.

This whole system is about improving your health, your wellness and your vitality and if you follow the method of the elimination diet to the letter then you will definitely see results fast.

Put very simply, all you have to do is cut out the following from your diet for 30 days:

All Caffeine containing products – Coffee, Tea, Hot chocolate fizzy drinks

Sugar – Including sucrose, glucose or fructose, honey, maple syrup, corn syrup

Processed Food – The list is almost endless but pretty much anything tinned, baked or pre-packed or if it has numbers or unpronounceable words on the packet

Wheat Products – Bread, biscuits, cakes, pies and breakfast cereals

Dairy – Milk and cheese (only in part one of programme)

Alcohol – All of it, even your ‘diet vodka’

Red Meat – Tastes nice, but takes a long time to digest & puts a lot of stress on the body in the process.

Let me guess, now you’re thinking…

…it’s not that bad!

To get your copy of The Elimination Diet, and to find out exactly how to implement this powerful fat loss method simply click on the picture below:

Now don’t forget part 2 of the formula – the supplementation.

Yes “The Elimination Diet” is powerful and will lose you weight on it’s own, but I’m here to give you a boost to both your results & your health.

The supplements will cleanse your body of the harmful toxins that we discussed in part 1 of this series. To do this I recommend the Healthy Starter Pack from Nature’s Sunshine as a basic set, or if you want more of health boost and want to ensure that your whole body performs as well as it was designed (remember the engine analogy?) then go for the Healthy Starter Programme from Nature’s Sunshine.

“Yeah, thanks, but what’s the difference, what do they do, and why should I take them?”

Healthy Starter Pack

Toxins are stored in many parts of the body therefore it is important to use a detox that cleanses the entire body. The Healthy Starter Pack is a unique ten day herbal detox designed to clean the whole body of cellular waste.

The? Healthy Starter Pack Contains - 

• Black Walnut

Black Walnut is a rich source of the trace mineral chromium and is also high in iodine. Its inner bark, leaves, fruit and unripe husk are used in herbology. The tree grows widely in the western U.S. and Canada and is native to the hardwood forests of the Central Mississippi Valley and the Appalachian region of North America. It is a large tree and can sometimes reach a height of 100 feet and 4-5 feet in diameter. The earliest known reference to the walnut tells that Alexander the Great introduced it to Greece from the Middle East. In fact, in almost every part of the world, the walnut is part of local herbal nutrition.

Herbalists have traditionally used the husks as a nutritional aid for the intestinal system. It has long been considered one of America’s most valuable native cathartics. It is also called an astringent because it is rich in tannin, a toning substance. It’s properties also make an excellent vermicide, sudorific, antiseptic, and febrifuge.

There are benefits from the rich supply of organic iodine and tannins which contain antiseptic properties. It also has oxygenating abilities that help to burn up excess toxins and fatty materials. It aids in regulating blood sugar levels, and has been used for herpes, impetigo, athlete’s foot, ringworm and counteracts hemorrhoidal bleeding in the colon.

It’s excellent properties enable Black Walnut’s to aid many body systems , such as:

Weakened Immune System
Weakened Skin System
Weakened Intestinal System
Weakened Glandular System

It has neither a strong taste or odor and is considered a mild enough herb to try for many disorders by those who are afraid of stronger herbs. For this reason it is very well tolerated by children.

• Burdock

Burdock is a common weed with giant leaves, and seeds (burrs) that cling tenaciously to clothing.

Burdock supports the urinary system in a variety of ways, including helping to remove excess fluid from the body. This may be the result of its tannin content. It also soothes the digestive tract and promotes appetite.

Burdock seeds are crushed to make a popular tincture used to purify the blood, to treat gout and ulcers, arthritis, rheumatism, and cure skin diseases such as acne and psoriasis.

In India and Russia, the root is a popular anti-cancer remedy, and in China it is believed to be an effective aphrodisiac, useful in treating impotence and sterility.

The volatile oils of burdock seed are said to be an effective diaphoretic, used to inducing sweating as an aid in neutralizing and eliminating toxins from the body.

This activity is widely utilized by herbal practitioner’s in the treatment of liver problems, gallstones, flu, and to support the kidneys in filtering acids from the blood stream.

Studies of burdock show that it is high in minerals, being a good source of iron. Data also indicates that the root is a good source of the carbohydrate inulin which can account for 45% of the plant mass.

Burdock is also a good source of essential oils and other compounds that exhibit bacteriostatic and anitfungal activity.

Burdock is an effective diuretic, and is considered a very safe herb and food product.

• Psyllium Hulls

Psyllium is perhaps the most efficient soluble fiber that exists.  Soluble fiber absorbs water, and when it does, it generally absorbs toxic or other unwanted substances in the colon with it.  In fact, psyllium hulls typically absorb anywhere from 8-14 times their weight in water!  This is far more than any other known fiber–including oat bran.  Oat bran does well to absorb 15% of the water that psyllium hulls will.  Psyllium is also used to help add bulk to the stool, regulate constipation, and shorten transit time of food in the colon.

Many, many studies have been done about psyllium over the years.  In one particular study, psyllium given to senior citizens reduced food transit time from about 53 hours to 30 hours–a significant difference.  Other similar studies with different groups show similar results.

• Cascara & Buckthorn

Cascara & Buckthorn Combination. This herbal laxative supports proper waste elimination and encourages a clean colon. The herbs in this popular combination are a source of calcium, crude fibre, magnesium, phosphorus and sodium. It contains, cascara sagrada bark, buckthorn bark, licorice root, capsicum fruit, ginger root, oregon grape, turkey rhubarb root, couch grass herb and red clover tops.

• Gentian & Cascara

Gentian & Cascara Combination Contains 17 herbs that support proper digestion and waste elimination. The formula is a natural source of calcium, iron, magnesium, manganese, selenium, silicon and zinc. It contains, gentian root, Irish moss plant, cascara sagrada bark, fenugreek seeds, golden seal root, slippery elm bark, safflower flower, black walnut hulls, myrrh gum, parthenium root, yellow dock root, dandelion root, oregon grape root, uva ursi leaves, chickweed herb, catnip herb and cyani flowers.

• Peony & Cinnamon

Peony & Cinnamon Combination is a Chinese combination of 12 herbs designed to support the needs of a stressed wood constitution The Chinese call this formula tiao he, which means ‘harmonising’. This formula supports both the digestive and nervous systems, optimising liver health and reducing stress. Its primary herbs; scute, peony, bupleurum and atractylodes; help normalise the nervous system during mental agitation and normalise the upper digestive system during tension and distress. It contains, bupleurum root, peony root, pinellia rhizome, cinnamon twig, dang gui root, fushen plant, scute root, zhishi fruit, atractylodes rhizome, panax ginseng root, ginger rhizome and licorice root.

Between them, these 6 products cleanse the stomach, the digestive tract, the intestines and many other internal organs, flushing the toxins out to allow the body to return to a natural level of performance.

NB – The detox programme is not recommended for children, women who are pregnant or nursing, or people experiencing ill health.
Please note: If Diarrhoea occurs during the cleanse the effectiveness of the contraceptive pill may be compromised.

The Healthy Starter Programme

This has the same core content as the Healthy Starter Pack, but it also has 2 extra ingredients:

Liquid Chlorophyll is a great tasting ‘minty drink’ which the whole family can  enjoy throughout the day. Chlorophyll is the substance responsible for a plant’s green colour. Among its many benefits, Chlorophyll is a good natural cleanser and it helps eliminate body odour.  Add Liquid Chlorophyll to water for a great tasting drink that has effective cleansing properties, making it a valued addition to your cleanse programme. Liquid Chlorophyll has a virtually identical chemical make-up to haemoglobin (red blood cells) allowing this to synergistically transport more oxygen around your body as it cleanses you too!

Bifidophilus-Flora Force is a milk-free probiotic supplement, providing important strains of friendly flora which naturally inhabit the intestinal tract. These aid the digestion and absorption of nutrients, and help to maintain a healthy immune function.  Bifidophilus Flora Force provides billions of beneficial intestinal micro-organisms that offer a whole range of health benefits. It contains 3.5 billion friendly micro-organisms, including  lactobacillus acidophilus and bifidobacterium longum. Nature’s Sunshine’s  Bifidophilus capsules are enteric coated which means they release the friendly bacteria in the intestines where it is needed and not in the stomach.

The benefits of these bacteria would take an entire other blog post on their own. In a short version simply think that they will put the good bacteria back into the areas of the digestive & intestinal systems that have been cleansed of the bad, harmful bacteria, allowing you to absorb maximum amounts of the healthy nutrition the elimination diet will provide you with.

Ok, you’ve survived.

Do you now know why you can’t just try and lose weight and make it happen? Simply put your body is full of toxic waste that it needs to get rid of before it can burn fat. But what happens to the body when you remove this toxic waste……

If you want me to help you and advise you in getting started just get in touch at simon@simoncaddy.com and we’ll get your fat moving asap!

Yours in fitness,

Simon Caddy

http://www.simoncaddy.com

http://www.simon-caddy-nutrition.com

Mums-to-be long have been told by their doctors and baby-related books and websites that staying fit during pregnancy is good for both mother and child. When it was reported a couple of years back that exercising strengthens a fetus’ heart control, many pregnant women took heed and hit the ground running, literally. Some signed up for prenatal yoga classes; others found new ways to incorporate low-impact aerobic activities into their daily lives.

But, for those pregnant women out there who might not be feeling all that motivated, or anything but energised, new research being reported this week could tip the scales: It turns out that exercising during pregnancy might be the earliest intervention strategy available to you for improving your child’s heart health after birth.

“It is my hope that these findings will show that efforts focused on improving health need to start during pregnancy rather than in childhood,” says Linda E. May, an exercise physiologist and anatomist at Kansas City University of Medicine and Biosciences who has been heading up a series of studies on fetal heart development for the past four years. “Most of the focus today is on school-age children, but interventions should be focused long before that.”

A 2008 pilot study conducted by May and her collaborators at KCUMB and the Kansas City University of Medicine found that pregnant women who exercised at least 30 minutes three times a week had fetuses with lower heart rates – a sign of heart health – during the final weeks of development.

Now the team has revealed that the fetuses’ improved cardiovascular heart control is maintained one month after pregnancy, which indicates that mothers’ efforts to stay active have lasting effects. The study results are to be presented this week at the Experimental Biology 2011 annual meeting in Washington, D.C.

For expectant mothers like Kelli Gifford of Katy, Texas, the idea that an extra Zumba class or lap around the park could put her baby on a path to heart health puts an extra spring in her step.

“I had been regularly exercising many hours a week for years before I got pregnant and felt no need to change anything after I became pregnant,” said Gifford, who was not involved in the study. “Of course, I checked with my doctor and researched websites to make sure I wasn’t causing my baby any harm, but it seemed to be the consensus to keep doing what I was doing as long as I felt OK — and I have! I feel great and haven’t been sick a day. It’s been really beneficial to both me and my baby, and I hope it helps both of us long-term as well.”

I must add here that although Kelli was ok, Zumba is NOT recommended for pregnant women due to the amount of stomach-based movement during the workout.

May’s research team’s latest investigation involved 61 mums-to-be and monitored maternal-fetal and infant heart function four times over the course of the study. The women’s aerobic activity levels ranged from power walking to running. Some of the more active participants also lifted weights and practiced yoga.

“The system that controls heart function is known to improve with regular aerobic exercise,” May says, “and improved heart control function is evidence of a healthy cardiovascular system and overall health. Not only did the mothers’ exercise help maintain and improve their own health, but it set their babies up for a healthier start.”

At 2:30 p.m. Sunday 10th April 2011 in Room 101 of the Walter E Washington Convention Center in D.C., May will present her findings during a 30-minute talk before the American Association of Anatomists at the Experimental Biology 2011 meeting.

The research team’s work is funded by the Kansas City University of Medicine and Biosciences and the Hoglund Brain Imaging Center at the University of Kansas Medical Center (KUMC).

May’s collaborators include: Kathleen Gustafson, a research assistant professor at the Hoglund Brain Imaging Center at KUMC; Henry Yeh, a statistician at KUMC; Alan Glaros, a statistician at KCUMB; and Richard Suminski, an exercise physiologist at KCUMB.

Source:
Federation of American Societies for Experimental Biology (FASEB)
American Association of Anatomists

For more information on what you can do to exercise while pregnant, or if you’d like advice on working out while expecting, please feel free to contact me at simon@simoncaddy.com

Daily exercises can truly help in boosting metabolism. The advantages of having regular activities are enormous, because they can make people move, not just physically but internally as well. Activities promote good movement of blood throughout body systems. Blood flow will improve every time individuals are performing active activities. Goes with this advantage is the advancement of metabolism. If you are wondering on how to increase your metabolism, just try to avoid a sedentary lifestyle, and observe later on how your body is changing.

An individual’s weight will tend to decrease when his metabolism is consistent, because it is the rate on how the body burns calories. These calories are those found from various foods, such as highly sweetened foods, fatty and salty foods, and those that have high carbohydrate content. Upon seeing these foods, you can already foresee yourself lying on bed every day due to a long-term illness. But, still you could not totally avoid these types of foods easily, because they are all-time favorites, mouth watering, and very delicious. It would be fine to have high caloric foods, as long you know how to imposed limits to yourself, and most especially when you are finding for ways on how to burn your calories.

The common problem in regularly ingesting high caloric foods is weight gain. When you are not concern on burning the calories that you have ingested, you will sure gain weight. In order to prevent excessive gaining of weight, perform ways on how to increase your metabolism. Actually, there is no need to take medications to do it; a lot of natural ways can help you in boosting your metabolism. One of the common ways is regular exercise. This does not mean that you have to do strenuous exercises daily; the mere fact of doing your daily activities is enough. But still, if you think that you have many calories to burn, it would be much better to go to gym, sweat and build muscles. When you are sweating that means your body temperature is high because of the activities you performed, making your heartbeat fast as well, which then increase your metabolic rate. Body heat and heartbeat boost metabolic rate. Although, when you are tired after doing active movements, the good thing is that, even when you are resting, you metabolic rate will still run fast, and it will continue to burn your calories, reducing your body fat.

Eating proper diet is also important. Avoid skipping breakfast, as this is the best time when you can give energy to your body throughout the day. After breakfast, you can your exercise regimen in order to burn the calories you ingested. Do not take bunch of meal during dinner. Limit your food intake as much as possible in dinner time, specifically 3-4 hours before sleep, because there are chances that you will not be able to burn the large amount of meal you had for dinner at night, as the activities are lesser during this time.

Taking of vitamins daily will help to increase metabolism. The specific vitamin that your body needed to burn calories quickly is Vitamin B-12.This is an essential vitamin that you should have in your body abundantly. With these ways, it is truly possible to lose weight in naturally. By increasing you metabolic rate, you will be able to lose weight. You just need to have self-discipline, patience, and perseverance. A great effort is really needed when you wanted to have a good figure, because in doing this regular exercises is necessary coupled with proper diet.

Want to stay healthy and physically fit? Feel free to contact me to see how we can work together.

I hope you have enjoyed this article. You can Find out more about burning more calories and enjoying the benefits of staying healthy and feeling young at all times by clicking here..

This video is amazing!

It shows the full breakdown of how Tiger Woods performs the perfect golf swing. It allows trainers such as myself to see every movement from his feet to his head as he draws the club back into the backswing, and how his hips are the source of his power for his swing & follow-through.

However, it also shows his major fault that caused his knee injury – he doesn’t move his left knee as he swings.

It’s an analysis like this that can make the difference between playing the game and winning the game, or between getting involved and getting injured.

I offer this service to everyone, in every sport. It works for general day-to-day living too.

To find out how you can take advantage of this service and to book your video analysis please contact me on 07971 244485 or e-mail me at simon@simoncaddy.com

Losing weight is something we all want to do at some time of our life, whether you’re getting ready for a wedding, you want to look better on the beach or simply you don’t want to buy a whole new wardrobe because your relationship with food became a little too intimate

But really, truly, honestly – how easy is it to do?

“Yes, exactly Simon, how easy is it?” I hear you ask.

Well in my opinion it’s easier than you think.

And no, it doesn’t mean running around your town at 5 in the morning, for 2 hours at a time, 7 days a week. That will get you fit, and yes it will burn calories, but there is a better way.

Take a look at this…

This shows a comparison between 5lbs of fat and 5lbs of muscle. Yes, those 2 lumps in the picture, although their sizes differ hugely, weigh the same.

“Hmmm, thanks for that Simon, but why do I need so see that?”

Good question!

You see, the idea of weight loss is simply to lose weight and get the scales to stop showing you this:

(Yeah, c’mon – we’ve all had one of THOSE days!)

But just merely losing weight usually does 3 things:

1) Reduces the amount of fat on your body (GOOD thing)

2) Reduces the amount of muscle on your body (BAD thing)

3) Removes excess water from the body and starts to dehydrate you (BAD thing)

TOTAL SCORE = 2-1 to the BAD things

“But I’ve lost weight, which was the goal. How is that bad?”

The worst of these 2 bad things is point 2 – reducing the amount of muscle on your body. It is in fact muscle that runs your metabolism (the amount of calories you burn) so reducing the amount of muscle you have reduces your metabolism…and can make you FATTER!

Just think of it in this really simple way – you never see a fat bodybuilder!

And why don’t you see fat bodybuilders? (and no, it’s not down to some “pharmaceutical assistance”) It’s because all of that muscle on their body makes their metabolism run at a crazy speed all day (even while asleep), every day.

Now I’m not saying you need to go and join a gym and “pump iron” until you look like this:

As that isn’t what this article is about. If you want to do it, crack on and good luck to you, but we’re here to find out about fat loss

What I am saying is we need to maintain the amount of muscle you have in your body so you can turn your body into a fat burning machine!

Right then, let’s look at how to burn fat!

On average 1lb of muscle on your body will burn about 50 calories (kcal) per day. So if build an extra 1lb of muscle onto what you already have on your body you’ll burn an extra 50 kcal per day (350 kcal per week) while AT REST, as this muscle needs these extra calories just to exist…and it burns even more for you when you exercise!

Ok, with me so far?

Now, if you put 1lb of muscle onto your body let’s be nice and say that the 1lb of muscle will burn/replace 1lb of fat in the process. You will still weigh the same but you’ll be healthier & leaner because you’ve lost FAT!

Right, let’s get the calculator out. If we add 10lbs of muscle onto your frame (and again that means 10lbs of fat comes off) you’ll still weigh the same but you’ve got rid of 10lbs of fat. This means your body will burn 500kcal more per day than it does right now – that’s a staggering 3,500kcal per week!

Do you know how many calories are in 1lb of fat?

No, well here’s a subtle clue…

3,500 CALORIES!

(See, I said it would be subtle)

And the BEST part of all this is it happens while AT REST! Yes, while you’re sitting at your desk reading this you could be burning an extra 1lb of fat per week while still eating what you do now (within reason!)

Let’s boost these results for you and get your diet off to a flying start too.

Please allow me to send you an e-mail every other day for 30 days, starting today. In these e-mails I’ll give you tips ‘n’ tricks to help you burn more fat and live a much healthier life, WITHOUT having to change everything you eat, everything you do and without paying a personal trainer (me) a small fortune to get where you want.

 

Get FREE Fat Loss Tips ‘n’ Tricks For 1 Whole Month By Entering Your Details Here And Start Burning Fat Today!

 

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So, now you’ve got this far through the article…did you put your details into the form?

Heck, it’s free so why not?

Get the free info, apply it, and I’ll speak to the new, slimmer you soon

Simon Caddy

If you are looking to burn fat, lose weight, drop size and build fitness then you’re exercising consistently, working hard and getting…nowhere, right?

I hate to be the one to tell you this, but maybe you’re just doing it plain wrong!

Here are 3 key “Deadly Workout Sins” that are stopping you getting results…and how to fix them!

Deadly Workout Sin #1 - Performing daily body part workouts

We can thank the drug-abusing bodybuilding world for the concept of
training one body part per day for best results. The reality is that training your whole body more frequently will result in bigger strength and muscle gain, greater fat loss, and more metabolic boosts than training each muscle group once per week – and the science supports this.

It’s critical to understand that the more muscle you have the greater your resting metabolic rate (RMR). Your RMR is the total number of calories you burn every day regardless of activity and adding several pounds of lean muscle mass will result in an additional daily calorie burn of up to several hundred extra calories per day. This translates into an awesome fat-smashing snowball effect over the course of weeks, months, and years.

Another benefit of having more muscle is that your body’s carbohydrate tank gets bigger. The human body has a limited ability to store glycogen (sugar) in both your muscles and liver before it spills over and leads to unwanted fat gain. However, by building more muscle through high-intensity training your body can subsequently store more sugar, you
can consume more total carbohydrates before you begin to gain fat and smooth out and your body will revert to using more fat for fuel.

Deadly Workout Sin #2 - Performing marathon workouts lasting 60 minutes or longer

I’m not sure what it is about our society that thinks its cool to do things for an incredibly long period of time. The best example of this is the typical college student who brags friends about pulling an all-nighter to cram for an exam. In reality, best results would have been achieved by spreading out that studying over the course of the semester. I’d be lying if I said I’ve never procrastinated before myself as I’m writing this article the day before its due date – but don’t tell my editor, wink.

Fitness is no different. What do most people who want to lose weight do?
They either sign up to run a marathon and/or join a gym to do endless hours of cardio on a treadmill, elliptical, bike, or step machine.

On a side note, if I ever see you “getting your cardio-on” while reading
a magazine or checking your email I will slap you in the mouth.

Why so harsh??

Well, a landmark aerobic training study determined that 45 minutes of steady state aerobic training 5 days per week had zero effect over dieting alone when it came to weight loss- that’s 45 hours of activity for nothing! However, the lack of results wasn’t solely due to the length of the workouts, but also the low-intensity nature of these workouts.

In addition, long, drawn out workouts have diminishing returns and create a negative hormonal environment in our bodies. That’s because during one-hour plus exercise bouts our body enters survival mode and releases a called cortisol that both causes muscle loss and results in
fat gain in trouble spot areas.

Muscle-building hormones like testosterone are maximized in about a
30-minute high-intensity workout window. It is at about the 45-minute
mark that anabolic hormones begin to fall as their catabolic counterparts, mainly cortisol, simultaneously begin to rise.

The bottom line is that shorter, more focused and intense workouts produce better results than one hour plus marathon sessions. If you have to workout for longer than 30-45 minutes to feel satisfied than you probably weren’t working hard enough in the first place or you were committing some form of the other deadly workout sins.

Deadly Workout Sin #3 - Using single-joint isolation exercises that address only one plane of movement

Single-joint, isolation exercises involve the use of only one joint at a time. Though single-joint, isolation exercises may result in a better “burn” in a specific muscle, it doesn’t mean that they are providing the
optimal muscle-building stimulus when compared to their multi-joint, compound counterparts.

Multi-joint, compound exercises involve functional movement patterns that occur in the real world across multiple joints at the same time thus resulting in greater total muscle activation, fat loss, and muscle growth. For our purposes, there are six foundational movement patterns that comprise the ultimate total body metabolic workout:

Hip-Dominant: Any exercise that primarily targets your posterior chain (glutes, hamstrings, and spinal erectors) including exercises like deadlift, step-up, hip extension, and swing variations.

Push: Any exercise that primarily targets the front side of your upper
body and triceps and involves a pushing pattern in either the horizontal or vertical plane. Classic examples include push-up, chest press, dip, and overhead press variations.

Knee-Dominant: Any exercise that primarily targets your quadriceps
including double and single-leg squat and lunge variations.

Pull/Scapulothoracic: Any exercise that primarily targets the backside of your upper body and your biceps and forearms and involves a pulling pattern in either the horizontal or vertical plane. Classic examples include rowing and pull-up variations.

Pillar- Integrated Shoulders, Hips, and Core: Any exercise that primarily targets the stabilizers of your shoulders, hips, and core. Classic examples include front, side, and back pillar or plank variations.

Total Body: Any exercise that integrates any combination of the
aforementioned movement patterns or simultaneously calls upon your upper
and lower body.

So now that we know the importance of training movement patterns (not
body parts) with multi-joint, compound exercises, let’s not forget about the importance of incorporating exercises that occur across multiple
planes of movement.

Too often people perform exercises in only one plane of movement, typically the sagittal plane that encompasses movement up and down and front to back and divides the body into left and right halves.

However, movement in life and athletics occurs in three planes of
motion: sagittal, frontal, and transverse. Frontal plane movements occur
side-to-side and divide the body into front and back halves. Transverse
plane movements occur in a rotational manner and divide the body into
upper and lower halves.

Performing exercises in all three planes of movements best ensures
optimal strength, functional carryover, muscle gain, and proper muscular
balance. This in turn improves posture and injury reduction.

If you want a solution to these 3 Deadly Workout Sins full of the
folliwing:

- FOUR 30-15 interval six-exercise metabolic circuit mp3 soundtracks
that tell you exactly what to do, including exercise section and order

- FOUR instructional mp4 workout videos, 2 equipment and 2 bodyweight
workouts each, showing you exactly what to do with custom Level I, II,
and III exercise progressions for all fitness levels

- ONE program design cheat sheets PDF outlining your workouts

Then point your internet browser to this site and let’s get you slim!

http://www.simoncaddy.com/mission-metabolism

Of course, if you’re happy losing nothing but time and the will to live by exercising as hard as you can while getting little or no results, good luck with that and I wish you well on your journey.

See you soon,

Simon Caddy

You want to lose weight. You want to lose fat. You want to get fitter. You want more energy. You want support all the way. You want results.

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Speak to you soon,

Simon Caddy

http://www.simoncaddy.com

P.S. Don’t forget to sign up for my newsletter and get my F.R.E.E. 35 page e-book on “Simple Slimming: 16 Ways To Weight Loss Success!” today