3 Steps To Achieve Your Fitness Goals

How to Achieve your Fitness Goals.

The first question would be how do you train?

Does this sound familiar… 20min on some cardio machine such as treadmills, cross-trainer or bike? Or does this sound familiar Chest and biceps, Back and triceps, legs and shoulders. Or I’ll do my 2000 ab crunches and that will get me a 6 pack Anywhere between 3-5 times a week. Does this seem like you?

Ok now here is the big question. Are you getting results?…

What I am going to do is give you information that is going to help you get results and best part is, I am going to make it as simple as possible.

The most important thing with any sort of training is, HAVE A GOAL!

I have heard many people say I just want to be fit. My question is, be fit for what?
To get the best results with any training/ fitness program, you have to have specific goals or targets. It could be anything like I want to lose 5kg, I want to run 10k in less that an hour or I want to Deadlift 120kg. It could be anything you want it to be, but the most important thing is you need a target.

With a target it gives you more focus to achieve your end goal. With no goal you will NEVER get the results you want.


Here are 3 Steps to get started;

1. Give your self a goal
- Set your self a goal so you know exactly what result you want.
2. Give your self a time frame
- Time frames allows you set your self a time limit achieve your goal. This is an amazing tool to keep you focused on that target. Its also a great tool to develop to make sure every goal you do is attainable and not unrealistic (to lose 10kg in 1 day).
3. Have a plan and DO IT!!
- How will you do it? Having a training program is key to achieve your goal and by having a plan just makes everything so much easier.
- Lets get through the wall and get the results you want!!

Top 5 Nutrition Tips

Top 5 Nutrition Tips

1. Get rid of processed food - Eliminate all the bad food from the house. Taking away any processed and sugary foods from the house allows you to stay on track with any nutrition program. Knowing that all you have is good food in the fridge allows you to eat better and achieve the results you want!
2. Take Baby Steps- Don't go cold turkey. For a couple reasons 1. You may start well with good intentions by going strict for a few days or weeks, but you may end binge eating in order to satisfy your craving. 2. For every meal you eat well is one baby step in the right direction and by making these small gains, gives you motivation and drive to stay on track.
3. 80/20 rule - Give yourself some slack. By eating well most of the week, reward yourself with something your craving, it might be your favorite chocolate bar, a glass of wine or what ever it is. Giving yourself a reward allows you to stay on track longer and if you are struggling during the week, you know that in a few days there is light at the end of the tunnel when you can have your little cheat day or meal.
4.Drink Water - This is one of the most important things we need to do for life. Our body is made of 78% water and I guarantee most people do not drink enough during the day. By drinking about 2 litres a day can help flush any toxins in the body, which if they accumulate can cause dehydration which in turn cause tension, aches, pains and headaches. Water also aids with nutrition by speeding up your metabolism and keeping hydrated would also suppress your hunger and stopping you from having any cravings for any sugary things.
5. Prepare your meals - Have you ever heard the saying 'Fail to prepare, prepare to fail' If you don't plan things out most probably it will fail. If your plan is to eat for weight loss or just for better health, knowing that you have food ready to go is very important. Have you ever been in a situation where you you don't have any food with you and you end up just getting something convenient, like some sort of take out food (Mcdonalds anyone??). Preparing your meals the night before or even before you go to work. Gives you the added benefit of staying on track with your nutrition plan and most probably achieve your goals.

Check out my new site!!!

Just got my first website up and running!!

Check it out on

www.getfitwithsimon.com

There is still loads to come but got the basics out to come. Will get more stuff regarding Nutrition, Workouts, Training methods and so on.

Hope you like and any feedback would be great.

Why Grains are bad...

Grains... What are they used for?

Nothing I can think of other than make you full. There are no nutrients or minerals in grains at all and is what I call 'empty calories'.

The way we evolved, we were designed to eat meat and vegetables, nuts and seed and fruit. Since agriculture came about and we had access to processed food such as bread, rice, pasta aka Grains. This is where all the problems we have today have started to arise.

Problems with Grains

Grains = bad carbs and are involved with such factors in the body such as spiking up insulin levels, elevating blood pressure and putting on extra body fat and can be associated with the diseases such as o Diabetes, High blood pressure, Obesity.

Do We Need Grains

The answer = No!!

Can you think of a reason why you need to have grains in our diet, other than to make you full and satisfy your hunger or have 'carbs' in your diet.

Benefits of a Diet without Grain


A diet very low or entirely without grains (low-carb) has been shown to decrease risk for problems associated with diabetes, to lower blood pressure, alleviate heartburn symptoms, and shed abdominal fat.

So what is wrong with eating without grain in your diet?

A Litte Bit of Inspiration

Check out this video!

When your having a bad day just think to yourself It can't be that bad.

The Primal Blueprint

The Primal Blueprint: Reprogram Your Genes for Effortless Weight Loss, Vibrant Health, and Boundless Energy

Just got this book, it arrived in the post last night and I cannot get enough of it.

The simple logic behind the book is hard to ignore, it really strikes a chord with any one who reads it. It compares a lot of the conventional wisdom of what most people think about health in general (whats good and whats bad) and what the real truth is or in the books case What Would Grok DO! :).

Its broken down into 10 Primal Laws

Here they are as follows.

1. Eat lots od plants and animals
2. Avoid poisonous things
3. Move frequently at a slow pace
4. Lift Heavy things
5. Sprint once in a while
6. Get adequte sleep
7. Play
8. Get adequte sunlight
9. Avoid stupid mistakes
10. Use your brain





More stuff to follow.

This book is AWESOME!

Got Milk? part 2...AKA GOMAD!!

Strength and weight gain

Benefits of GOMAD. GOMAD stands for Gallon Of Milk A Day. GOMAD is a weight gain method that has been going around since years. Some benefits of drinking 1 US gallon (6 pints) of whole milk daily:

1. Weight Gain. Weight gain is a common occurrence because of all the extra calories you are consuming.

2. Strength Gain. The protein & fat content in whole milk helps muscle & strength gains. The weight gain also helps strength gains.

3. Easy. Liquid food is easier to get in than solid food and digests faster. Milk also needs zero preparation and is easy to take with you.

4. Cheap. 1 gallon whole milk contains 2400kcal, 200g carbs, 120g fat, 120g protein and lots of vitamins & minerals for a relative low price.

5. Natural. Some say that GOMAD works even better than steroids with beginners who want to gain weight fast.
Permanent Gains. GOMAD teaches you to get more calories in, the key to weight gain. You’ll never be skinny again.

Why GOMAD Works. GOMAD equals 2400kcal. Eat every 3 hours and you’ll get 5000kcals/day. Eating this much will make most “hard gainers” gain weight. But GOMAD is not just about its high calorie intake.

1.High Protein. You need protein to build muscle & prevent muscle loss. 1 gallon of whole milk contains 120g protein. 20% whey, 80% casein.

What is the difference between protein?

Whey - Whey is essential in the muscle building world today because of its ability to be digested very fast. This allows the protein to become available for muscle building very quickly. Most commonly it is used after workouts to help increase levels of amino acids in the blood, which is taken up by the muscles to ultimately increase mass. In addition, during exercise, whey helps open up blood flow by inhibiting an angiotensin- converting enzyme; an enzyme which originally constricts blood vessels, and allows better flow of nutrients to necessary areas to help repair and rebuild muscle tissues.

Casein - Casein protein has an excellent amino acid profile and is primarily known as an extremely slow-digesting protein. Casein protein is a slow-digesting protein because it forms a “gel” in the gut, which results in a steady release of amino acids into the blood stream over time. Research shows that when you consume casein, you will reach a peak in blood amino acids and protein synthesis between three to four hours. The total release of amino acids in the bloodstream, however, can last as long as 7 hours after ingestion of casein protein

2. Saturated Fat. Increases testosterone levels, which means more muscle & strength. Don’t believe the cholesterol myths: saturated fat is healthy.

3. High Carb. The dextrose in whole milk spikes insulin, a muscle building hormone which tells your body to move the proteins into your muscles.

Let me know what you think? Any feedback would be great ;)