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Be dedicated & committed to Fat Loss!

Fat Loss must be all out war!
You MUST give it a minimum of 28 days!
Within this 28 day timeframe your metabolism will start to ignite and your hormone balance will re-address.
And only when those issues have been fixed will your body start to strip away from your fat stores.
28 days is all it takes!
Attack it with all you have, don’t hope to lose Fat, Guarantee it!
It’s not a lifestyle choice, it’s a battle and if you persevere you will WIN!
Lose fat aggressively and then get back into moderation.” – MW
While I started lifting weights to get bigger and stronger as well as to stay lean for my modelling shoots,
there is no denying that most of us also had some vanity reasons behind our motivation to bulk up or tone up.
I’ll be the first to admit it. Nowadays though, I just want to stay healthy to chase around after my son.

Obviously as a Fat Loss specialist and P.T, I also need to be able to demonstrate that I know what I am talking about
and apparently looking “in shape” to the general population does require some visible muscle definition.
So while I don’t have to be walking around at six percent body fat anymore,
I do feel that I need to display a decent level of leanness.
And who doesn’t want to look and feel good anyway?

The process that I practice is based around whole foods and supplementation,
because I love food and good quality supplements, when used correctly, enhance results!
It’s about becoming Aggressive with Fat and getting it off my clients body at a rapid rate!
Everyone has a personal goal.
Maybe you don’t have to maintain an image for your career like I do but
You all have a reason to look good and feel good.
Whether it’s impressing a partner, a wedding, a beach holiday, sporting events or life enhancement.
That’s fine, whatever it is, a reason is good, I don’t care what it is, just have a reason.

My Fat Loss plans are great for those who have a summer goal and most of my sign ups are during the summer months.
People just want to get a little leaner for the summer months.
I spend most of the winter trying to put on size and, as many of you know, it’s hard to put on just muscle mass.
I have recently completed a bulking phase in which I gained 6kg and now I am in a cutting or leaning out period.
There’s always a little bit of fat accumulation in the bulking process
And my Fat Loss phase provides a great way to drop that extra fat while keeping my hard-earned muscle,
Not to mention a way to show off what you’ve gained.
Let’s back up a minute, though.
I know some of you are probably thinking,
“What does this former Boxer and model know about diet, nutrition, and fat loss?”
Well, what some of you don’t know is that I competed as a Boxer for quite a few years and spent my youth following pre-contest diets the majority of the time.
Clearly going into a Boxing ring I needed to maintain muscle to be as strong as I could whilst getting into the lowest weight category that I could make.
This was done with combinations of exercise and muscle mass feeding systems.
I adapted all of what I learnt to keep me strong and lean as a boxer,
To keep me lean and toned as a model and onto the coveted Men’s Health Cover.
Since those days I have adapted my methods to provide people with the necessary tools to rid their bodies of masses of excess Fat.
I restructure their weekly diets and I’ve become renowned as the man to see if you really want to get lean.
So, I don’t provide a magic pill, Fat Loss is a War and it does require hard work and dedication to shed body fat
But the proof is in the pudding, I have helped numerous clients lose body fat over the years.
So I’m pretty confident that I can help you drop some fat before summer too.
In terms of Fat Loss and helping people to shift up to 20kg in body fat, I’m now renowned as an expert in my field.
Important Fat Loss Facts:
Don’t imbalance your diet. You require Protein, Fat and Carbohydrates!
For quick results you require an exercise plan that is designed around your food plan.
Stay hydrated with Water and Green Tea.
A diet breaker each week for hormonal balance.
Lots of dedication for 28 days to see great results!
Available Products:
Power Bands for those home workouts when you can’t make the gym so grab a set today!

Grid Foam Rollers cheaper than anywhere else so get your flexibility back!
MW Roller

Stylish Gym attire, please show your support and be Driven!
MW T-Shirt

My BIG out of the Gym News:

Thank You Karen

Increasing the Volume of your Training at home

With summer rapidly approaching many of my clients are desperately trying to ramp up their training output.

They do this to compliment the diet that they are on and maximise their Gym workouts.

With the aim of increasing their metabolism in an attempt to reveal their inner 6 pack.

When my clients couple work commitments and their families, they find it hard to get to the gym more than 3 times per week.

This is easily eradicated now that the days are extending and you can get outside into your garden.

You can comfortably work your body with little or no equipment, in a matter of 30 minutes to ensure that you stay on track.

These workouts also benefit many of my clients who travel a lot and don’t have regular access to a gym.

As you know I use Powerbands to ramp up my basal metabolic rate with home workouts and here are a couple of workouts that you can use to get busy during spring.

Best body weight circuit when you can’t make the gym: 5 Sets

Press Ups 40 Seconds
Squats 40 Seconds
Burpee 40 Seconds
Dips 40 Seconds
Lunges 40 Seconds
Mountain Climber 40 Seconds

Best Powerband circuit when you can’t make the gym: 5 Sets

Press Ups 40 Seconds
Band Squats 40 Seconds
Reverse Fly 40 Seconds
Band Walk 40 Seconds
Bicep Curls 40 Seconds
Lunges 40 Seconds
Dips 40 Seconds
Mountain Climber 40 Seconds

Please email me for more information on home workouts and leaning out for Summer!

Do Men just decline with age?

Not necessarily at the rate that some do… As one of my coaches Shaun has written recently and I thought I’d follow on.

Here’s Why:

It’s always been assumed that as a man ages, his Testosterone levels naturally decline and cause many of the common symptoms men “over 35″ struggle with today such as: -

Low Energy -

                                                                    

Lack of Sex Drive And Dysfunction in “bedroom performance”

Excessive Chest Fat (aka. “manboobs”)

And

Muscle Loss

But recent research presented at the Endocrine Society’s 94th Annual Meeting in Texas revealed a shocking discovery:

“Low-Testosterone syndrome” is actually the RESULT of deteriorating general health – NOT the cause of it, like most doctors believe.”

In fact, a 5-year study of men between the ages of 35-80 found that there was very little difference in Testosterone levels among men who followed a healthy lifestyle. And that “Age” was NOT a significant factor.

Did you get that?

Age is really NOT a factor in low Testosterone!!!

So then what IS causing so much frustration for men “over 35″?

Well, when researchers looked at sub-groups among the men, they found that there were very specific factors that are causing a drastic decline in male hormones. As an example, one of the main contributors to Low-T found in their study was simply weight-management. You see, your Fat cells actually produce the female hormone, Oestrogen (even if you’re a man) which directly competes with Testosterone in your body.

In other words, the more Oestrogen you produce, the lower your Testosterone is going to be. And the more fat cells you have, the more Oestrogen you produce. But there’s actually “good news” too

The researchers found that Low-Testosterone Syndrome (or “low-t”) is completely avoidable, without resorting to potentially dangerous prescription hormone replacements. In other words, Your best defence against low-T is to use a natural method for increasing your testosterone.

Yes, focusing on Fat-loss with diet and exercise actually works. And it should be enough to keep your body happy and your hormones at healthy hormone levels as you age and get older. In fact, the world’s TOP Testosterone experts state that by following a balanced diet and reducing your Fat levels with exercise, you can significantly increase your Testosterone AND gain more Muscle AND decrease body Fat AND of course, increase your sex drive.

And the best part is, you can do it 100% naturally!

If you would like any further information on Low T, please contact me by email.

MW

What do you need to include for complete Fitness?

What should your weekly schedule include for a rewarding fitness regime?
Firstly, your goal will determine the content, volume and intensity of your schedule but whether you are a Golfer, Runner, Boxer, General Keep Fit Gym goer or a Fat Loss Transformer, the general content will still require attention to similar areas.
Here is your skeleton guide to what you should focus on to reach complete Fitness!
Resistance Exercises:
To promote strength, stimulate, tone and preserve Muscle mass, prevent injury & burn calories.

Building Muscle Burning Fat!
Cardio Exercise:
To enhance the aerobic system and increase endurance. This is better done in Interval form as it saves time & provides better results.

Pick a suitable way, even bodyweight exercises!
Myofacial Release:
To assist mobility and flexibility and to increase Oxygen flow, preventing against injury in the process.

 Cheaper than Massage & Physio!
Stretching:
To maintain and increase flexibility, maintain and improve performance and prevent against injuries.

Stay Athletic for as long as you can! Strength is nothing without Flexibility!
Nutrition:
To fuel your workouts, fuel your recovery and keep your metabolism firing on full. The timing and balance of your Nutrition is critical to your targets. Include as many unprocessed single ingredient foods in your weekly food plan.

Balance is Key!
Sleep:
A vital component for mental and physical recovery.

Aim for an average of 8 hours!
Hydration:
No dehydrated body will perform to its maximum ability no matter what the target for the training is. Sadly, alcohol and coffee are huge dehydrators.

Or eat hydrating foods & LIMIT Alcohol! Sorry…
For any help regarding any area of your fitness, contact me by email.

Why use a Grid Foam Roller?

Foam rollers offer many of the same benefits as a sports massage, without the big price tag. The Grid is a lot more penetrative than your average cylindrical roller and can aid flexibility, reduce injuries and help to make your body more efficient in its sporting movement.

                                                                     The Grid
The foam roller not only stretches muscles and tendons but it also breaks down soft tissue adhesions and scar tissue. By using your own body weight and a Grid foam roller you can perform a self-massage or myofascial release, break up trigger points and soothe tight fascia whilst increasing blood flow and circulation to the soft tissues.
How It Works
The superficial fascia is a soft connective tissue located just below the skin. It wraps and connects the muscles, bones, nerves and blood vessels of the body. Together, muscle and fascia make up what is called the myofascia system. For various reasons including a lack of use, not enough stretching, or injuries, the fascia and the underlying muscle tissue can become stuck together. This is called an adhesion and it results in restricted muscle movement. It also causes pain, soreness and reduced flexibility or range of motion.
Myofascial release is a body work technique in which a practitioner uses gentle, sustained pressure on the soft tissues while applying traction to the fascia. This technique results in softening and lengthening (release) of the fascia and breaking down scar tissue or adhesions between skin, muscles and bones.
Myofascial release has also been shown to relieve various muscle and joint pains such as IT band syndrome and shin splints as well as improving flexibility and range of motion. I have used these rollers a lot with Golfers, Tennis players and Runners, they have all seen the benefit after enduring the discomfort!
Foam rollers are inexpensive and with a bit of experimentation you can target just about any muscle group. My endorsed foam roller, the MWPT Grid Foam Roller, has a unique design and construction that provides a more targeted trigger point self massage.
Fine tune your body by using The MWPT Grid on the following areas as expertly demonstrated by my friends at Foxfit:

It will become apparent when rolling out which areas require more focus, The Grid has helped many of my clients to overcome Knee, Hip and Back issues, I use it myself, it certainly keeps me mobile!
Elongate your muscles, improve your mobility & range of motion, improve your sporting performance & most importantly reduce injury with a Grid today.
Available in store, cheaper than anywhere else online at £31.99!
Fat Loss Tip: Stay Hydrated, a dehydrated body will NOT burn Fat efficiently. For more information on Myofascial Release or Efficient Fat Loss, contact me today!

How to get your body back & keep it!

Following the huge interest in Horizon’s educational bio of the fad diets that I’m surrounded by daily, I thought I’d share a few really important points.

Point 1:
Most people that I encounter follow specific diets for the sole reason of losing weight, rather than general health, vanity is higher up in priority than longevity in life.

                                                                        “Vanity Wins”

And sadly, as identified by Horizon, any weight that is lost by following many of these diets is mainly good weight, i.e muscle. Losing muscle creates a bad scenario for the dieter. Sure, in the first instance it looks good, the scale reading drops. But with every ounce of muscle you drop reduces your metabolism and in time, you get fatter! I have often referred to the results of this type of diet as a skinny fat body and these type of bodies look decently sized in clothing but awful at the beach!
 

“This is Skinny Fat!”
As a Fat Loss Professional who has helped clients to lose up to 20kg, Here are some relevant facts for successful dieting to produce lean physiques.
Dependant upon our activity, our body is designed to work best by eating a diet of Protein, Carbs and Fat. For general health your body requires all 3 nutrients. Any diet that creates too much of an imbalance in any one area will see your transformation plan doomed to failure after providing initial successes as well as severe health implications if that imbalance remains for too long.

                                                         “Add Chicken & Meat for balance”

The key elements for successful Fat Loss by priming your body to burn Fat are as follows:
1. Metabolism
If you are losing muscle during a diet then you are effectively reducing your body’s ability to burn fat. Your Metabolism will also decrease during an imbalanced diet. To the brain you are on a diet, to the body you are in a famine and the body adjusts to keep you alive for as long as possible. How is the best way to keep the metabolism firing? Eating regular meals and performing resistance training exercises.

                                                     “Same size body, hugely different Metabolism”

2. Hormonal System
Keep this happy and balanced and no longer will you hit those dietary plateaus that break the heart of the dieter. The 2 major players in this system are Insulin and Leptin. At the start of a diet they will be balanced and your body will burn fat and the dieter becomes excited at the prospect of regaining their body. However the body senses the fat reduction and Insulin levels rise and Leptin levels drop. Fat burning is now reduced and the dreaded plateau kicks in and the dieter becomes frustrated and gives up. Sound familiar?
Largely, dependant upon exercise timings, your diet should consist of Protein and Carb or Protein and Fat meals. Occasionally you will need to break this pattern to restore parity between Insulin and Leptin.
The biggest Fat losses that I have overseen have been done with Burger & Chips, Chocolate & Ice Cream included at least once each week. 20kg with that in the weekly diet isn’t bad. It beats the starvation plans that I get most people away from where they get NO Fat loss rewards!

                                       “Imagine losing 4kg  to 7kg each month with this in your diet!”

3. Exercise
This is where many people fall down, losing Fat is not about going jogging I’m afraid. Daily, I see people sweating it out on the cross trainer or treadmill for over an hour at a time, some of them every day, for zero results, ouch! I feel their pain! No physical alteration whatsoever aside bigger lungs!
20kg losses have been attained on 3 hours of exercise each week, combinations of 45 minute resistance workouts and 20 minute High Intensity Cardio workouts.

                                     “She doesn’t look like this because she sweats on a Treadmill!”

4. Fasting Days
This subject draws a lot debate. Will you survive during a Fast Day? I think we’re all well stocked enough to make it through 24 hours without eating! Sure the first time you try it, it’s tough and people with suffering from certain medical conditions should check with their medical team before attempting one. Fast days will help you dispense with Fat at a great rate “IF” your plan is in place, they certainly won’t work if you pop them into your metabolism reducing starvation diets.
Many people I have worked with have taken on Fast days before, by skipping breakfast & lunch, eating dinner and going to bed! Let’s understand that by repeating that common formula that I encounter 2 days in a row and you have fasted for 24 hours and survived!

Fasting can change your life! IF you get your diet matched to your exercise plan!

                                                            “Fasting can change your life”

Other Tips:
If you weigh in every day then accept that your weight will fluctuate. Weigh in ONCE a week, on the same day, at the same time.
Stay hydrated. Limit alcohol during your diet and Coffee. Drink plenty of water and herbal tea’s!
for more information on successful Fat Loss strategy, please contact me via email. You too could take 20 kg from your body!

The Abdominal Finisher

This sequence of 3 exercises can be added in to the end of any workout to hone in on the mid section as shown below:

The 4 sections to “The Abs”

 

Renegade Row

Side Plank with Abduction

 

V-Ups

 

Change your Ab routine around for the best Results!

If you’re not getting results then drop me a line!

Check out the online store for my latest offers!

http://www.mwpersonaltrainer.com/resistance-bands/

The Toughest Exercise to Master – Pull Ups – Made Easy!

In my time as a Personal Trainer, (over 20 years), one of the exercises that has caused the most intrigue and the one that many people feel that they could never master, has been Pull Ups, (Chins).

A tough exercise to perform without training.[/caption]

This exercise requires a tremendous amount of strength, to a level that many of the clients that I work with, including Athletes, will find beyond their reach.

This exercise has now been brought into many peoples range of strength with the use of Power-bands as shown below:

IMG_0973-1Power Band Chins Video

This will assist you in knocking out sets of 8 quality Chins at a time. In time you will then be able to gradually reduce the strength of your band until you are performing full body weight chins!

MWPT Power Bands are available in the shop section!

 

My Top 5 Fats for Healthy Eating & Fat Loss Plans

Fats are an essential part of out diet, FACT!

When the world went Low Fat crazy, where did that get us? More Obese!

I believe that and have proven with many successful Fat Loss attempts that range between 10-20Kg, that dependent on your activity level for the day, between 25% and 50% of your caloric intake for the day, should come from healthy Fats and these Fats should be combined with a source of Protein, never Carbohydrate.

Here are my top 5 Fat sources:

  1. Avocado
  2. Nuts
  3. Mackerel
  4. Salmon
  5. Olive Oil

21g Fat[/caption]

 

15-20g Saturated Fat per 100g[/caption]

 

16g Fat per 100g[/caption]

 

12g Fat per 100g[/caption]

 

14g Fat per Tablespoon[/caption]

I trust you are all doing well?

Whether you’re on Fat Loss Plans, Rehab Exercises, Golf Fitness or Home Power Band Plans, I hope that you’re sticking with it? You only reap what you sow with exercise and your rewards will be the sum of your efforts, so get your body moving! You will never out exercise a poor diet either so get on track in the kitchen if Fat Loss is your target!

 In the last fortnight I have been working on my Golf game, I went to play at Coombe Hill on Friday and my focus had been building a stronger foundation for my swing with exercises such as Squats:

This exercise provides many benefits, it strengthens my legs to provide balance in my Golf swing and is also great for general health and fat loss. Read more

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