This must be one of the biggest training myth’s but I see this all the time. Running at a steady pace for a long period of time is no good for fat loss, there I said it, neither is going slow on the bike, x trainer or rowing machine. Notice I said fat loss not weight loss. Too many people are addicted to the scales in my opinion. Forget what the scales say and go by your clothes size.

Proof

A study found that 300 hours of traditional cardio per year helped men lose only 6 pounds (and women lost only 4 pounds). So that’s about 50 hours of cardio per pound of weight lost – at BEST! (Reference: Obesity 15:1496-1512, 2007)

Another study found SOME folks start eating MORE when they start a cardio program. These folks end up gaining weight on aerobics. (Reference: International Journal of Obesity 32: 177-184, 2008)

Slow boring cardio eats away at muscle tissue over a prolonged distance. Muscle tissue is the only thing in the body that can burn fat. Less muscle tissue equals less potential to burn fat. Sprinters do short fast paced bursts and are very lean and muscular. Long distance runners hardly have any muscle as their training eats away at it and is a catabolic (muscle break down) form of exercise. You don’t have the muscle building effect with jogging like you do with resistance training.

Look at these 2 pictures and answer these questions; Who runs more? Who has more muscle? Which would you rather look like?

If you’re a woman, using weights won’t make you bulky. Trust me. On average, men produce ten times more testosterone than females. Unless you’re a female who is taking anabolic steroids or other male hormones, lifting weights will NOT make you look like a man!

I think that we are all led to believe that all the long slow boring cardio burns loads of calories so it must be good. All long slow cardio does is make you increase cortisol  (a hormone that leads to adding fat to the body) overuse injuries and decreased testosterone (we need this to build muscle). If you want to get better at running because your running a 10k that’s great but all I am out lining in this post that it is not great for fat loss like everyone thinks.

So why when you go to the gym do you see every person who’s over weight on these machines? I think it’s because no one really knows what to do so are just copying each other. Why would you copy someone who isn’t in better shape than you?

What shall I do when I am at the gym then?

1) Resistance train with weight’s and your own body weight – get yourself a good progressive program which includes full body exercises and little rest and watch the fat fall off like magic.

2) If I can’t twist your arm to get off the cardio machines then stick to interval training. Here is a study to show why intervals are better for fat loss. If you trust me on this just skip the part in italics.

In this study, 45 obese Australian women were separated into one of two groups.

Group A performed three 20-minute interval training workouts per week using a special bike that allowed them to perform an 8-second interval followed by 12 seconds of recovery (light cycling). This was repeated over and over for the 20 minute workout.

Group B performed 40 minutes of slow, steady-state cardio three times per week. Please note that this group exercised TWICE as long as the interval training group.

And yet by the end of this study, interval training helped Louise burn 8kg of fat in just 15 weeks – WITHOUT changing her diet. Perhaps it IS POSSIBLE for you to out-train a bad diet with this unique form of interval training?

But after 15 weeks, what happened?

Well, quite frankly, the results were remarkable. Despite continuing with their bad diet, Group A – the interval training group – lost a significant amount of belly fat, leg fat, and butt fat. However, the steady cardio women – Group B – didn’t lose fat at all (one subject even gained 2.2 pounds after 15 weeks of slow cardio).

Reference:http://health.ninemsn.com.au/whatsgoodforyou/theshow/694660/a-weight-loss-revolution

Interval training workouts for you to try

I am going to use a stationary bike for this example but other cardio machines can be used;

Try this first and then work up to ‘workout 2′ over time

• Warm up for 5 mins
• Exercise for 30 seconds at a “slightly harder than normal cardio” pace (at a subjective 7/10 level of effort).
• NOTE: You would consider normal cardio to be a 6/10 intensity level, and “running for your life” as a 10/10 intensity level.
• Follow that with “active rest” for 90 seconds by exercising at a very slow pace (at a subjective 3/10 level of effort).
• Repeat for a total of 4 intervals.
• Finish with 5 minutes of very low intensity (3/10) exercise for a cool-down

Workout 2

• Warm-up for 5 minutes using the same mode of exercise you will use for intervals (i.e. if you choose to run for intervals, make sure you warm-up with running, progressing from light to more intense exercise).
• •Exercise for 30 seconds at a “very hard” pace (at a subjective 9/10 level of effort).
• NOTE: You would consider normal cardio to be a 6/10 intensity level, and “running for your life” as a 10/10 intensity level.
• Follow that with “active rest” for 90 seconds by exercising at a very slow pace (at a subjective 3/10 level of effort).
• Repeat for a total of 6-8 intervals.
• Finish with 5 minutes of very low intensity (3/10) exercise for a cool-down

References: Craig Ballantyne CSCS, MS –  31 interval training workouts ebook

With not only a few month’s left until summer, tis the season for skirts to come out and the vests to be worn but have you made an effort with your body so you’re looking good this summer?

Well if you haven’t I have got the perfect formula for you. I will be running an 8 week body transformation challenge and it is designed to get you in great shape for summer. You will firm up your legs and bum, tone up those bingo wings and get rid of that spare tire around your waist.

My special belly busting formula;

Unlimited fat burning boot camps designed to have you burning calories for hours after you have finished (worth £45)

1 nutrition talk per week, going through what you struggle with the most and how to solve it once and for all (worth £25)

Done for you meal plans (worth £30)

Recipe book (Worth £14.99)

Take home workouts (worth £10)

1 email newsletter per week full of helpful hints, tips and recipes

Body analysis and consultation (worth £50)

If you are stuck in a rut or just find the gym boring and it’s just not producing results you want, why not try the 8 week body transformation program?

You will receive all the above for only £90 for two month’s worth of high quality training with one of Hull’s most innovative trainers. You have nothing to lose, I offer a full money back guarantee. Try my weight loss boot camps and if you are not completely satisfied I will give you a full refund.

If this sounds something you would be interested in please contact me on 07525762509 or email at johnmosstraining@yahoo.co.uk

Hey this is one of my clients Serena who has been training with me since last September. Before she started working with me Serena really enjoyed running but had to stop because of a heart problem. Since then she has been attending the classes regularly and has seen some great results. I will let Serena take it from here.

  “John gives a great service, good interaction before during and after the class. When I first went on medication I couldn’t exercise and didn’t think I would ever be able to run again. I tried the classes because I didn’t want to lose my fitness and this has helped me massively. I have got my fitness back, toned up and enjoy the interaction that you get at the classes as well as the motivation to work harder than I would at the gym”

I wanted to write this as I have a lot of clients who come to me who have been a member of a gym before and nearly all of them say the same few things. Here are the top reasons why your gym might be doing you more harm than good.

1) What is your gym routine? 15-20 minutes on the bike followed by the same on another cardio machine followed by either another cardio machine or 3 sets of 10-20 reps on the resistance machines and then some sit ups to finish off. Does that sound familiar? If it does and weight loss is your main goal let me educate you on the best ways to make the most out of your workouts. By following my tips on the website and attending classes regularly you can achieve all of your goals. I have spoke about how long steady state cardio increases cortisol (a hormone that eats muscle and adds slabs of body fat). Do you really want that? If not I suggest you hop off the treadmill and start hitting some resistance work with dumbbell and body weight training.

This way you will add muscle which allows us to burn fat quicker, and no you won’t end up like a body builder.

2) Do you get support? Yes yes I know you all get a gym program to follow when you first join but in the previous point I made above we can see how that might end up. Did you get measured at the start? Did you get your body fat tested? Did you speak to a trainer about your health goals and your reason for coming to the gym? Losing weight does not happen overnight, you need the full support of everyone around you and you also need to take measurements or a record to see if you are improving. Are you still using the same weights and reps you did a month ago?  You really need to have a progressive program that leads to more physically demanding work as you advance. If you are always lifting the same weight or doing the same cardio you are going to stay as you are. If your gym isn’t offering progressive programs and a monthly or 2 monthly check up on your fitness goals then you will not make the changes you want unless you’re really motivated.

3) Are you just another number? When was the gym staff had a conversation with you? Do they know your name? When I got my first job in fitness in Hull I made sure I knew everyone’s name who walked through that door. It is just polite to remember someone’s name isn’t it? I am not saying all gym’s in Hull are like this I just know a lot of the big gyms tend to just want to get you in the gym and have you sign up to a long contract. Keep that in mind when you are checking out different gyms in Hull

4) Intimidated? I didn’t realise this until last year but a lot of the people who walked through the door of a gym are intimidated. Why? Because they are conscious of their body and feel everyone is looking at them and judging. Let’s face it, as much as I don’t like to say this, people are judgemental and it is not a nice feeling especially when you have plucked up the courage to start working out at a gym. The skinny girls with their makeup done and their hair perfect, the massive guys in the corner with their massive ego’s,  who wants to be at a place like that? Can you really get motivated to work hard in a place like this. I swear some guys just go to the gym to stare at the girls and look at their own biceps in the mirror.

5) Too busy? You might be lucky and be able to work out in the morning or afternoon but if you’re like the majority of gym goers in Hull who get off at work at 5:00, head down to the gym for their workout, it might be a bit too busy. All the machines you want to go on are full, all you want is a quick workout and your standing waiting for people to finish. Is that really burning any calories or are you just getting more and more stressed out?

So there you go, all the reasons above can and may result in you quitting your gym in Hull and therefore become fatter and denting your pocket in the meantime.

And for those people shouting at the screen ‘but I am motivated and go to the gym and have seen amazing results’, Good for you, you are in a small minority of people who are self motivated when it comes to the gym.

Before I get loads of comments from people telling me about how good their gym is, keep in mind this is from mine and my clients experience using a lot of different gyms. I don’t think all gym’s in Hull are like this I just believe they could be doing more to help people, heck I even train clients at two different gyms in Hull because I like the atmosphere they have created and  the results and the genuine care for the clients.

So If you are tired of your gym in Hull at the moment or sick of gyms in Hull in general you might want to give these fitness boot camps a try. No judging people, no boring workouts, no forgetting your name, just people who work hard and are determined for weight loss and health results in the city of Hull.

If you like the post I would greatly appreciate you hitting the like button and sharing.

Thanks

What are you waiting for? Give me a ring now on 07525762509 or email me on johnmosstraining@yahoo.co.uk and we’ll get you started straight away.

I just wanted to say thank you for everyone who came to the fancy dress class on Friday 23rd March. I am sure everyone who was there would agree it was so much fun and just wanted to thank you all that donated to a great cause. It wasn’t the 1.6 million or whatever John Bishop raised but our £38 is better than nothing

Hey

I have a very special post for you all today. Since starting the blog/website I have had a lot of great responses, some of which have come from overseas. I am very proud of this, knowing that people from all over the world can literally check on my website at a click of a button and read the content I have worked so hard and spent so much time and money on to educate people in health and fitness.

 I am not a writer by any means but I am very passionate about what I do that’s why I believe people can relate to it so well.

One person who has contacted me about my website is David Haas. David is a cancer support group and awareness program advocate at the Mesothelioma Cancer Alliance. In addition to researching the many valuable programs, David often blogs about programs and campaigns underway at the Mesothelioma Cancer Alliance, as well as creative fitness ideas for those dealing with cancer, while creating relationships with similar organizations.

I will let David take it from here;

Whether you were just diagnosed, are undergoing treatment, or are in remission of cancer- physical fitness is one of the best things that you can do for your health. Research has proven that a consistent exercise routine has many benefits.

Exercise is beneficial for your overall health and quality of life. It improves your circulation, the health of your bones, and increases your appetite. It also greatly improves the health of your muscles by rebuilding lost muscle mass. Research has found that exercise can also decrease nausea and pain, and that cardiovascular activity can boost your immune system. Another benefit of regular exercise is that it reduces fatigue and creates an energy balance in your body. Suggestive, but by no means definitive studies show exercising may make you have a less likely chance of relapsing and dying from cancer.

Exercise can also be very helpful to your morale. It can keep you focused and positive, take your mind off of negative aspects in your life, and decrease stress. Exercise has been linked to improved rates of self-esteem and general emotional well-being and reducing depression and anxiety. For an added boost of morale, it could also be very beneficial to look for an exercise program for cancer patients in your community and find others to work out with.

There are also important considerations to take heed of before developing an exercise routine. It is very important that you discuss exercising with your doctor and develop and individualized plan because every person is different. Exercise can impair patients with reduced lung function, such as those who are undergoing mesothelioma treatment who will need to start slow with light exercise. Your physician will advise you on your preferable frequency and intensity and what activities are safe for you. Cancer patients beginning their exercise routine should start slowly and moderately, as exercising too much, too fast should be avoided. Choose activities that are easily accessible, comfortable and enjoyable. Timing is also important. Cancer patients undergoing their first chemotherapy treatment therapy should wait until their cycle is complete. For those using radiation therapies- you should decrease the intensity of exercise towards the end of your treatment cycle. It is also important to listen to your body: You should skip your routine if you are not feeling well enough to participate. Also, Inform your doctor immediately if you experience blurred vision, dizziness or swelling.

Read more: http://www.mesothelioma.com/blog/authors/david/why-fitness-is-beneficial-for-cancer-patients.htm#ixzz1nQZYKOuI

Please ‘like’ using the button below if you enjoyed the post

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Weight Loss Sins – Why Fizzy Is Making You Fat!

If you’ve been drinking one or more fizzy drinks every day, that aluminum can in your hand is to blame for those extra digits on the scale. We’re not talking a couple pounds either. We’re talking long term weight gain.One can of cola adds more than 100 calories to your daily intake. That’s over 10 lbs of additional body fat every year.

Obesity, type-2 diabetes, and soda addiction have all risen together steadily and scarily over the past decades. Coincidence? Not a chance. Fizzy drinks are sabotaging your body.

What’s so bad about a little bubbly liquid?
Lots and lots of calories and zero nutritional value. Sugary soft drinks account for almost 10% of the average person in the UK’s daily caloric intake. That’s a ton of empty calories that lack any of the nutrients, fibre, or minerals your body needs to function. Because the fizzy drinks are missing what your body craves, no matter how much you drink you’ll still be left feeling hungry. So, on top of hundreds of empty calories, you pile on additional food that still counts against your ideal daily allotment. Remember, there is one absolute truth: if you take in more calories than you burn you will gain weight.

Your odds of becoming obese increase as much as 1.6 times for every 12 ounces of soda you drink over the course of the day. That’s because one small can of soda holds a whopping 140 calories of added sugar. Reality check: at most fast food restaurants, a 12 ounce serving of soda is considered the kiddie size.

Go directly to fat jail.
All these added sugars are simple sugars, meaning they are readily and easily absorbed. When you take in such a high volume so quickly your insulin spikes. Your body can’t handle the rapid influx, which leads to extra glucose being stored as fat. You don’t get any lasting energy from the liquid carbs; you get that familiar and inevitable crash. Instead of being ready to hit the gym to burn off any extra fat, you’re so exhausted you just hit the couch. Do not pass go. Do not collect £200.

I’ll just switch to diet soda!
Not so fast. Recent studies show that over time diet sodas still cause weight gain. If you drink 2 or more servings of diet soda a day you are 5 times more likely to increase dangerous visceral fat in your midsection. That extra fat puts you at greater risk for diabetes, heart disease, and other chronic illnesses.

Let’s say you only drink a single serving of diet soda a day. Diet fizzy drinks are still high in sodium. The more sodium in your body, the more water you’ll retain. Which means if you’re trying to lose weight, diet fizzy drinks can actually make it that much harder move the scale in the right direction. And let’s not forget the artificial sweeteners in diet soda – a BIG no-no!

Instead of sodas, why not reach for healthier and even more refreshing beverages?
If you won’t give up the carbonated bite of soda, mix two parts sparkling water with one part 100% fruit juice – like pomegranate or cranberry. You’ll get your pleasant pop and fizz along with rich antioxidants and vitamins. Embrace homemade smoothies made with fresh fruit and almond milk or greek yogurt for added protein.

Maybe it’s time you jump on the green tea train. Even if you sweeten your tea, you’re more likely to check your sugar intake when you’re the one spooning in the sweetener. Or reach for that oldie but goodie, pure H2O.

One thing is for sure: cut out sodas and you’ll start to feel lighter than carbonated air.

Let me help you rid yourself of the nutrition which sabotages your health and help you make better choices you can trust so you can start losing weight straight away. If you are in Hull and weight loss is your goal why not try out my boot camps or take part in the community weight loss challenge. What have you got to lose?

Call or email me today!

johnmosstraining@yahoo.co.uk

Make sure you ‘like’ below if you got something from this post

Lose Weight in Hull now…………………….

So in part one I showed you why many people give the gym up having had no real success and having spent a lot of money. In the second part I am going to show you how you can avoid the same mistake and have an amazing offer for you all.

So when you do go to the gym with weight loss on your mind what do you do? Wait don’t answer, I am going to predict what you do. You go on either the x-trainer, bike or treadmill for about 15-20 minutes, you then take a sip of your over priced lucozade (probably  putting more calories in than you just burnt) and then proceed on to another piece of cardio, again maybe for about 15-20 minutes, after you have finished on that machine you then repeat the same process. You then go to use some of the shiny new resistance machines, do 3 sets of 10 on every machine you go on, especially those abductor and adductor machines because they ‘tone your inside of your legs don’t they?’ and then you finish off with hundreds of sit ups using the ab cradle they provide at the gym because you want that flat tummy.

So what is wrong with that you ask?

When you hop on a machine and go at it with moderate intensity for 30-40 minutes you will get all of the negative effects associated with cardio (muscle loss, overuse injuries, and increased cortisol, which is a hormone which helps you store fat.

So if the above didn’t put you off, I’m am going to give you some food for thought,  ’doing the same thing over and over and expecting a different result is insanity.’ So if your goal is weight loss and your doing something similar to the above why would you do the same thing over and over if your not achieving anything?

So what are you to do?

Workout what you are trying to achieve, in other words set a goal, make it S.M.A.R.T
Specific-Don’t just say you want to lose weight, how much do you want to lose?
Measurable-  Establish concrete criteria for measuring progress toward the attainment of each goal you set.
Achievable- Don’t set your goals to high, make sure you can achieve them within your time frame.
Realistic- if you long term your goal is to lose 50 lbs, don’t set a goal of losing it in 3 months, aim for 1.5-2 lbs per per week.
Time framed- Set a Deadline for your goal, don’t leave it open ended, once you achieve your goal you can then set a new one.

Once you have set your goal then you need to get your nutrition in order. Concentrate on fruits and vegetables and plenty of protein.  Eat protein with every meal, protein helps build muscle, the more muscle you have the easier it is to burn fat as your metabolism will be higher. Chicken, turkey, steak, fish and eggs are all great sources of protein.

Get yourself a good, progressive resistance/cardio training programme. Make sure each week your gradually improving, if your not improving then your going backwards.

If you don’t have a fitness programme and live in Hull and are wondering where to start then I have good news for you, my Weight Loss/Fitness Bootcamps are a great way to get you kick started. Weight Loss in Hull Boot Camp video 

Click here to find out more about my weight loss/fitness boot camps in Hull

So if you are interested in losing weight in Hull please email me on johnmosstraining@yahoo.co.uk

I would love to help you with your fitness goals in the new year

What have you got to lose?

A woman sits at a restaurant studying the menu with furrowed brow. She has begun an exercise routine and knows that her frequent meals out could slow her weight loss results if she wasn’t careful.

When the waiter comes she is still deep in thought over what to order. “What can I get for you?” he asks with a smile. She looks up and frowns, no closer to arriving at a decision. On a whim she blurts out, “I’m trying to eat healthy but I have no idea what to order. What do you think I should eat?”

The young waiter looks startled but quickly rattles off his idea of a healthy meal. “The eggplant and roasted pepper pasta is filled with vegetables. You could get that with a salad.”

The woman smiles. Yes, vegetables do sound healthy. So she orders the veggie pasta with a side salad and a diet coke, then sits back to enjoy a few slices of bread.

That’s a true story. Not surprisingly the woman was unable to lose weight even though she was exercising regularly.

It is said that 80% of your weight loss results are derived from diet, and the remaining 20% from exercise—so you can see how important it is for you to stick with a healthy eating plan.

Use the following tips as your guide to eating out right:

Appetizers
Appetizers are a great way to start out a leisurely meal, but can also derail your good intentions with a quickness.

Don’t Order

• Anything fried. Fried foods are a favorite, but will do damage that even the most intense workout won’t undo.
• Creamy dips. These are filled with fat and usually come with something fried to dip in it.
• Bread. It comes smothered in cheese or seeped in butter, and even when it’s plain it fills you up with more carbohydrates than your body needs.

Do Order

• Green salad. Ask for very light dressing and no croutons.
• Antipasto. A plate of thinly sliced meats, olives and cheese will start you off with some protein.
• Lettuce wraps. These are delicious, protein-filled and low in carbs.

Beverages
Calories in drinks are sneaky because they don’t fill you up. This means that you end up taking in far more calories than you bargained for.

Don’t Order

• Regular or diet fizzy drinks. On one hand you’re drinking corn syrup through a straw, on the other you’re drinking chemicals that cause you to crave sweets. It’s a no win situation.
• Sweet cocktails. Many restaurants are advertizing sweet cocktails –resist the urge. Sugar plus alcohol equals loads of unneeded calories.
• Sweetened tea. You may feel righteous for ordering iced tea, but if it’s sweetened then you may as well be drinking fully loaded soda.

Do Order

• Water. Don’t laugh! Water is the best beverage of all.
• Unsweetened iced tea. Don’t ruin it by adding that packet of sugar. Learn to enjoy the natural sweetness to the tea.
• Red wine. Stick to one glass, and drink responsibly.

Entrees
This is where the real damage is done. When you order something carb-loaded you leave the restaurant feeling heavy and lethargic—you may not even realize this until you start eating better and experience the light, energetic way you’ll feel after eating a healthy meal.

Don’t Order

• Pasta. I don’t care if it comes with red sauce or white sauce, meat or veggies. If you’re trying to lose weight and maintain a lean body then never, ever order a plate of pasta.
• Pizza. Another dish that has far more carbohydrates than you need. If you’re craving the pizza toppings then simply order those over a salad.
• Burgers. If you really want a burger then ditch the bun and the fries, and have your patty wrapped in lettuce.

Do Order:

• Lean meat with vegetables. Fish, steak, chicken, take your pick and pair it with green vegetables.
• Salad with protein. Ask for very light dressing and make sure you have a nice piece of protein on it.
• Soup and salad. Stick with broth based soups that contain protein and pass on the breadsticks.

If you live in Hull and want to expedite your results then consider working with me on a weight loss/fitness plan that will turn you into a fat burning machine.

Call or email today—I look forward to hearing from you