3 Simple (and some) Steps to Fat Loss

text only_disressed

 

3 Steps (and some) to successfully lose body fat

Hi everyone

I hope you are all doing well and have been enjoying the sun and rain. I see a lot of people are counting down the weeks until summer and are starting to “Workout” to get in shape for summer.

Thats great. I am really glad to see people focusing on addressing any health and fitness issues they have now summer is on its way. And when its all over we can revert back and binge until next year and do it all again, a mad dash of counting down the weeks. Stepping on the scales. Being horrified if we don’t just make it this year or realising we are getting a year older and the quick fixes just aren’t so quick anymore.

OOHHHHH wait wait wait, there is something else we could all do instead.
What is it I hear you scream, tell us now……well its this.

Are you ready?
Here we go……ITS…..

Behave all year round….BOOM shock horror people.

Now Im not saying go crazy fitness fanatic all the time snapping at your friends because they do not follow the new road you are traveling and munching on exactly the same new food you are. Working out everyday for a year. Only eat low calorie (AAAAGGGGGHHHHH) labelled food (you should never eat this crap anyway) and step on the scales every night.

No I am not saying that but what I am saying is so very simple you will kick yourself….or someone else, yes do that, kick someone else.

No what I am saying is with 3 (and some) very simple changes we can make a lot of difference to someone who may be finding it very difficult to do anything at all.

It really is simple and I dare you to try it…..double dare you and see what happens.

OH and again this post and tips are inspired by Strength Coach Dan John danjohn.net

So what do I mean when I say (and some)

Well the 3 steps are not so simple, I mean they are and they are not.
You cant just do the 3 steps and expect great results from them to happen immediately.

The level of commitment differs for everyone, time is ongoing and results may take longer than you wish….but for a true positive lifestyle change I’m sorry but it doesn’t happen just over night.
NO NO NO it does not and anyone who tells you, Lose…..in…. weeks, is in the words of CT Fletcher is a MOTHER F**KING LIAR. FACT.
Thanks CT.

You may not have liked hearing that but its true. So for next years plan of 6 weeks to beach body….please plan a bit further ahead.

Also another huge point of the (And Some) is accountability. This really is the hardest part. Harder than any workout you will do, any foods you will give up and harder than setting the clock earlier by 30 mins to move.

Its the reason so many people are unable to follow on to their goals and instead they quit.

Set backs may happen. Things will seem like they are not going anywhere and people will try to pull you away from the new simple rules you have set but you have to stick with the choice you made.
Otherwise you have no right to complain.

Again as Dan said…..The Goal is to keep the Goal the Goal.
Do not detour. Do not change or add some crazy stuff that has no meaning. Do not follow no crazy which craft (Herbalife ect).
Stick to your guns baby and show me the gun show.

You are accountable for your own results, not me or him or them but you you YOU DAMMIT.

After accountably comes honesty.
Be honest with yourself. Did you do things to the best of your ability? Did you follow the dam instructions? Did you have a sneaky piece of pie or skip that workout?
Be honest with yourself….be honest with me. Please

And another thing is…..keep it simple.
Gimmicks, gadgets, pills and super drinks do not work.
In the age of gladiatorial combatants, to 1970’s bodybuilders to modern day soldiers.
Its all followed the simple rules. Train right eat right move right.

No this or that from the late night shopping channel.
No less this or that and fancy name on food labels.
No upside down intensity training program.

Its as simple as me and thats saying something.

So here we go

Step 1 is simple….Drink 2 Glasses of Water a day.
Thats it. I say again drink 2 glasses of water a day.

You wont believe how many do not or cannot even do this yet will do some other crazy stuff.
Just drink two glasses of water a day….for how long? well here comes the accountability, honestly and time scale.
For as long as you needed or are able to keep the goal the goal.
Yes its simple. see if you can do it before midday, you don’t have too but its something to plan for.
Dam if you need to set an alarm on your phone to go off once or twice saying….DRINK WATER.

Honestly guys if you cannot do this then dam…good luck to you.

Oh and I don’t mean only two glasses…hell drink more but for a hell of a lot of people its enough to just do 2 so that is the first simple goal.

Step 2 is….move more, move better, hell get your ass on the floor.

People our bodies are amazing things and where designed to do amazing things and our minds are amazing things but our minds have made our bodies lazy.
They have fond ways for us to short-cut ourselves.
Remotes, escalators, little scooters with engines on them….dam them all.

Use your body as much as you can. Walk up that small flight of stairs or go up 2 flights in the office before catching the elevator.
Get rid of the remote and get up and turn the TV off/on (off) and sit on the floor more.
Learn to use your amazing body as it should be used, get up and get down. Reach and stretch for things. Roll over and rock back.
The more you can use your body the better you become at moving it the more efficient you will be able to burn fat….boom simple next step.

Step 3 is…….Lets agree
That we should avoid…..or at least cut down (massively) on
Sugar
Cardboard Carbs-made in a factory
Frankenstein fats-made in a factory
Eat your colourful Veggies-and a big mix of green, red, yellow
DRINK TWO GLASSES OF WATER.

Think of it like this….EAT LIKE AN ADULT
If you find this hard then try the Alpo-Dog Food Diet.

Basically invite a load of friends around and explain to them your goal. Tell them if you do not fulfil the goal, you quit, cheat or whatever then you will eat the can of dog food.

And every time you feel like quitting, open the can and have a sniff…..BOOM back on track.

People its that simple to start on the road to fat loss.
You just need to start it and stick to it. Remember you are accountable…..not me.

 

For more tips, help, bogs, rants and information on personal coaching please visit my website here at Kettlebell Strength 

Facebook/kettlebellstrength

twitter @KB_strength

Stay strong people.

 

KB-stamps_transparent_bkgrnd1

 

Healthy Pepper And Tomato Soup

Hey Guys

So the cold nights are still here. So here’s something hot, sexy and simple……NO not me.

But my red bell pepper and tomato soup that only takes a few easy steps to follow.

This will warm even the coldest of hearts and the bits bits are not only is it simple to make but you can even add to it.

But here it is Below

2 large red bell peppers, 5-7 tomatoes, 1 large red onion, 5 garlic cloves, salt & pepper in a over try with coconut oil.

Roast for between 30-40 mins or until soft and slightly charred.

500 mils of stock

all added in to a blender and go for it but then you can add anything you want like

You can also add into the mix chilli, ginger, cream, a bit of dark chocolate….anything you like. I even had mine with a home made chicken wrap.

Enjoy and remember to like our Facebook page and follow us on Twitter

Kettlebell Strength

 

tomato-soup

 

 

We Are StrongFirst

FOR THE RELENTLESS PURSUIT OF EXCELLENCE

 

So as i write this, I am sitting on the floor in a sweltering room.

No matter what I do I just can’t seem to cool down, ye I could go outside but isn’t that where the sun is?

 

It doesn’t matter, I just needed to come up with an intro.

But here is what I wanted to write about…..WHAT AN AMAZING MONTH SO FAR.

 

Summer arrived, Andy Murry wins Wimbledon, The Lions CRUSH Australia in the final match for the series, Josh completes his first PARAS’10 event (a 10 mile speed march carrying 37lbs) and StrongFirst hold their first UK kettlebell certification.

 

Achievements made by all, well not for StrongFirst, no the instructors didn’t do much except show the skills needed and passion that all us SFG instructors have, no the achievement was made by the 40 plus candidates that didn’t just turn up for the 3 days of not just tuition and guidance but the hard….and i mean HARD 3 days work and up to 12 months prep.

 

It has been known for candidates to prep for up to a year before taking the cert and there is good reason to do so.

This is the only kettlebell certification where you CAN FAIL, or as we call it referral.

But what I mean is if you cannot complete the strength test, or the technique test or the horrific snatch test (100 kettlebell snatches in 5 mins-weight based on you’re body weight) you get “refured” therefore until you complete it you are NOT able to call yourself a StrongFirst certified instructor, a badge of honor. A proud family.

 

Its true that this weekend not everyone passed, they are referred and will have to meet the requirements before receiving their certificates and added to the StrongFirst database of instructors.

 

People may think it’s elitist, but to me those are the people who also come up with excuses when it rains or it’s cold. when they have a sore shoulder or no one to train with.

And who would much rather do a dumbass 6-8 hour kettlebell instructors course “at times having never touched one before” and then going to teach someone.

 

In StrongFirst there is a saying, we train you to be at a level where we are happy for you to teach our mothers. Not mother in-laws but mothers.

 

Now who would you want to teach you’re mother not only how to lose some weight, tone up a  bit, maybe improve flexibility or gain the strength to walk upright, to pick up an object or ever roll out of bed because to some people that in it’s self is an achievement and to us its why we dedicate our time and bodies to prepare ourselves for this event.

 

PRACTICE WHAT WE PREACH, if you’re personal trainer cannot do the snatch test yet tells you to run, press and swing the bell what the hell are they doing. How can they aim to help you if they will not aim to better themselves.

In the Paras we call this JACK, they are being Jack on themselves and they are being Jack on you.

 

This weekend NO ONE was Jack, the fear of not passing kicked Jack’s ass out the building. Honestly Jack would have been scarred to show his face.

Not only did the candidates take on bored a lot of info but there was workouts, oh god there was workouts.

It was beautiful, loud music playing exciting the body and emotions as they swung, pressed, squated and snatched iron.

Sweat was dripping and smiles showing.

 

Remember these people are not elite, we are not elitist. They come from all works of life and are in all different sizes and ages.

For example one of my students was a 55plus year old gent and yes he had to do the same as everyone else…….and he did, because he worked for it.

 

We have barriers but no blockades.

Not only do you have the right to do what you want but also the ability to do so. Ye it may be a struggle for some and others take longer but what is the point of doing things if they are too easy.

 

At the end of the final day we hold the Grad Workout which was led by myself and another instructor.

Now with over 40 people working together after such a great accomplishment I got a little excited and the music drove me hard, i drove the candidates and in return I made my work out myself harder.

 

As the group did more I made myself do even more, so much that at the end a newly qualified StrongFirst kettlebell instructor approached me and said “goddam what is the matter with you, how did you find the endurance to do almost every set when you where meant to work in pairs”. My response was simple

 

Because I am StrongFisrt

 

 

Ladies and Gents, we can all be StrongFirst if you want it. In everyday life. It Is up to you.

 

FOR THE RELENTLESS PURSUIT OF EXCELLENCE

 

To view photos of the fist UK StrongFirst kettlebell certification please visit and like our facebook group www.facebook.com/KettlebellStrength

 

website www.kettlebellstrength.co.uk

twitter @KB_strength

 

Seb Morgan

SFG

Primal Move

774446_10153076185305227_108647163_o

Seb Morgan’s Fitness Column, I’M BACK

 

 

 

 

 

Hey All

Well here I go.

Sorry I’d gone, but I’m back.

Well hello faithful Frost magazine readers.

Most of you won’t know me, thats my fault. Last year Catherine accepted me as Frost’s very own health and fitness columnist.

I did write some articles, that I am proud of too as I’m not really great at writing, but then I sort of…vanished.

 

Well I want to explain where I have been and why.

I joined the army, the reserves in fact and in truth the Parachute Regiment Reserves.

It was 6 hard, disgusting, painful, agonising months that made me open my eyes and realise more about myself than anything ever has done before, and I’ve seen a lot.

 

The training was the hardest things I have physically done. The mental learning curve was a giant mountain and the limits I had to go to were endless.

I was in more than physical and mental agony, my insides felt like they where dying.

That is the only way i can put it, I died, I went to hell and out the back door to a place they don’t tell you about.

 

I thought I could explain it but no matter how many graphical words I use it’s just impossible.

You won’t understand what it feels like to tab, to be on your 4th stag in the pitch black night in the dam cold, freezing cold and you will not understand the emotions you go through on the log race.

But what you may understand is quitting. I mean it’s so easy. So simple to do.

When you have had enough or it hurts too much you just say “no more, I am down and out of here”, get up walk away and grab a cuppa.

 

The hard work isn’t “to keep going” it is to keep going when it can so easily be ended.

I mean, have you ever started something, a hobby, a run, or fat loss project and

stick with it? Or did you quit, walk away because it was too hard and then think months later, “damn, it would be over by now and I’d be better for it.”

 

What I am trying to say is, if it is worth doing, of course its going to be hard, even painful but it is worth doing because at the end the feeling you will get is something you will have never felt if you didn’t stay with it.

I promise, when I got that maroon machine I shed some tears and of all the things I have done nothing has made me feel like that.

 

So stick with it, endure and if you want to quit just think, why did you start.

 

So I will keep going and writing articles about health, fitness and nutrition and you can read them here and also….Tuh-dah! My website, Facebook and Twitter and YouTube account.

 

Yep I have created an exciting training company called Kettlebell Strength and you can catch up with us at www.kettlebellstrength.co.uk where you can find links to our Facebook, Twitter and YouTube pages so please go, have a look, follow, like, subscribe and get in touch.

 

I would be great to get to know you.

 

P.S. I have made a healthy and lush banana cake and will put a video up soon for you guys.

578979_496178797086299_160704025_n

 

 

Seb Morgan’s Fitness Column: What’s your excuse?

WHAT’S YOU’RE EXCUSE?

I’m too weak, too slow, too big. I ate too much for breakfast, I got a headache, its raining, my dog is sick I can’t right now. I’m not inspired, it makes me sweat, it makes me smell bad, I’m allergic to stuff, I’m fat, I’m thin, its too hot, I’m not right I got shin splints, I’m distracted, I’m exerting myself too much, I’d love too really but I can’t, I just can’t my favorite show is on, I’ve got a case of the Monday, the Tuesdays, the Wednesdays; I don’t want to do this, I want to do something else after new years, next week I might make a mistake.

I’ve got homework, I feel bloated, I got gas, I got a hot date, my coach hates me, my mam won’t let me, I bruise easily, its too dark, its too cold, its too hot, this is dangerous, sorry I don’t have a bike, I don’t have trainers, I didn’t get enough sleep, its not in my DNA,Ii don’t want to look all tired out, I need a better coach, I don’t like getting tackled, I’m not the athletic type, I don’t want to get sweaty, I have better things to do, I don’t want to slow you down, do I have to do this?, as soon as I get a promotion, as soon as I get some money I have no money I might sit this one out…what you’re excuse….pick one, I bet you have heard it before or maybe even said it yourself.

Go on, be honest. be savagely honest with yourself. no one else needs to know. what is you’re excuse and is it real? Really think about it. Is it something that acutely holds you back?, that really stops you going out and doing something, some form of health and fitness activity. has it taken you’re leg or even legs? an arm even? is you’re day so full that you don’t have time to make a cuppa and sit down? Do you have so little money you cant go to the park for a run, jog, WALK.

Let me ask you….really? Is that really the truth….or an excuse.

Last year we saw a great feat of human courage in the rugby world cup and recently the six nations, soon we will all be watching the triumph that is the Olympics and even more so the Para-Olympics and let me ask you when you watch that event and its amazing human beings. Do you think they made an excuse when it was cold, raining, hot, not enough time to do school work, normal work, we’re tired at waking at dumb o’clock, the training was too hard, they failed, they lost that race, they got bitten, they had personal issues, had lost an arm, leg, both legs…….do you think they made an excuse.

And don’t give me the…oh yeah, but they had support, they’ve trained for year etc…as I tell people I train or fellow Brazilian jujitsu players….everyone has to start somewhere.

At this current moment I’m watching Frank Skinner on sport-aid swim for the very first time and seeing a smile appearing on his face as he realizes he overcome one hurdle of the biggest fear of his life is incredible….I’m also smiling at his personal achievement.

He did so again….why cant you?, whats you’re excuse.

My personal excuses are, I’m smaller than everyone else, I’m not as strong, I’m getting older, there’re too far head of me in the game, there’re just so much better and these are the excuses i use to push me that little bit harder….but that’s me, you have to find you’re own.

Now i do understand that if you think you need a little push or guidance but a little to intimidated to go to the gym and see all these muscle men (who in all honestly are probably training wrong…HA) it can be scary and then you’re let of on you’re own and then PT’s coming up saying “can i help you, yeah i’ll show you for 5 mins, you want more it will cost”.

So if you find yourself in this position I’m going to advice the original and leading park fitness group, British Military Fitness. they train in over 100 park across Britain with over 400 instructors who are either ex or current serving servicemen and ladies but don’t be fooled by the Military bit…….its a very fun, engaging session lasting only an hour where you are guided, instructed and supported by you’re instructor and the other members of you’re group and whats more than a gym…the members communicate, talk, share, support and even get together after the sessions or weekends.

Its a great environment and is basically a personal training session with someone who is not just out to get you’re money to pay there gym-rent, they are there to really help you.
Yes,I am being bias as I am an instructor but what i have seen really has taken my by surprise and for anyone who feels a bit nervy of taken that first step, we are there all the way with you…plus you’re first session is free.

To find out more and a park near you search ‘British Military Fitness’ or ‘BritMilFit’ into a search engine.

If you have a goal, we’ll get you there. Remember; I’m with you all the way.

Seb is a free-lance personal trainer, you can follow him on twitter at @sebmorganpt

Let’s talk about fat baby.

I bet your entire years wages that if I asked you what fat was, you would say “It’s that horrible blubber around my belly, waist, hips and legs. The stuff that causes heart disease, the stuff that makes us unfit and unattractive and certainly what makes people look at me horribly and call me names”.

In just a few seconds, I just made millions! However, I will make you a deal that you can keep your money for now if you sit back and forget everything you think you know and everything you have been told by the press, seen on TV and seen advertised by companies who are not out to help you but to lie and take your money. Sit back, read this, take it in and get ready for a reality check and slap around the face.

Fat is not a bad thing and in truth we need it to live. The word ‘fat’ has been criminalized by the press and certain companies. Fats and oils belong to a family of organic compounds known as Lipids and are necessary for the following and more:

formation of virtually all cell membranes
formation of myelin sheath within the nervous system
protection of internal organs
fuel source during lower intensity work loads
storage of energy within the adipose tissue

Did you hear that? It’s a MAJOR SOURCE OF ENERGY and in truth the best form of it. The three types of fat we are told and recognize are saturated fat, monounsaturated fat and polyunsaturated fat. So, which is the bad one? If you said saturated fat, I’m afraid you are wrong. You only think its saturated fat because you are told so by the media but let me explain…

Most dietary lipids (fat) are made up of chains of carbon atoms joined at the side by other atoms, most commonly hydrogen. The more or equal amount of hydrogen to carbon equals the density of the fat. So saturated fats are full with hydrogen cells, which mean it is formed in straight lines and is solid at room temperatures. Good sources of saturated fats are good quality meats, organic dairy, eggs, butter, coconut oil and palm oil-natural foods.

We then have monounsaturated fat – the structure of atoms in this type of fat is missing an hydrogen cell, therefore the two hydrogen cells at either side of the missing atom are pulled together creating a double bond (not two James Bond’s thank you!) and because of this, the fat is not as solid in room temperature. Examples are olives and olive oils (which shouldn’t be used to cook with as heating it breaks the atoms, makes it rancid and turns to trans-fat and should only be used as a dressing) lard, beef dripping, avocados, nuts and seeds.

Last on our list is polyunsaturated fat – these fats have more missing hydrogen atoms and therefore more hydrogen bonds are pulling together creating more double bonds and making it less solid at room temperature. These include the Omega 3 and 6 fatty acids (which are good for you) and are mostly found in fish.

So saturated fat is not the evil that it is made out to be. It is vital to our bodies to hold itself together, pass on information in the nervous system, protect us and fuel us. But here is the trick….we are told [some healthy spreadable margarine’s] have no or very little saturated fat and high in monounsaturated and polyunsaturated fat. How so when how are they solid at room temperatures? It is because the product goes through a long and awful process of heating to pump in more hydrogen atoms to make it more… saturated (cue Scooby-do shock music) which makes it solid at room temperatures. However, during this process some of the double bonds that remain turn into a wax substance and become TRANS-FATS (the true evil).

Although you are told the bad fats have been taken out, it has in fact been creating the stuff that causes most of our problems.

So how do you avoid and eat the right types of fat? Simple, use you’re noggin (brain) and eat good quality foods and cuts of meat (yes you can eat the fatty bits) and try to use organic as much as possible. Avoid things that are pre-made (such as ready meals), man-made and fooled around with like white breads, white rice and white pasta. All of which is a great start…

Now cholesterol, do you know what it is? Probably not! So again, listen up.

Cholesterol is just like fat in terms of requiring it to live. Actually, so much so that if we don’t take in enough dietary cholesterol our bodies can make 75-80% of its own supply. Shock horror! … we are told to cut down on its intake yet our bodies are making it!

Again here’s the breakdown. Cholesterol is a vital compound that of cell membranes, synthesis of bile acid and vitamin D and more. It is carried around our bodies by lipoproteins (think of them as taxis) and the two main types we are told of are LDL (low density lipoproteins = bad) and HDL (high density lipoproteins = good) which are actually both good for us as they both have a job to do, to help us. The LDL transports cholesterol to where it needs to be so it can be used. HDL transports excess cholesterol that doesn’t need to be used at that time back to the liver. The problem starts if there is far more LDL’s around that the HDL’s can’t carry. If this is the case, then it is left and builds up and it this that leads to illnesses such as chronic heart disease, think of it as too many taxis and not enough parking spaces. the taxis all build up blocking the road as they wait to park. So, cholesterol is not a bad thing and again we need it to live. We just don’t need so much LDL and this can be avoided but not consuming the foods that are mainly man or factory processed made and just basically junk.

Now a final test of your knowledge! Who thinks calories are bad? Hmmm…SIT DOWN…

Calories, like fats and cholesterol are a necessity to our lives. It is an energy source and we need it to live and function. We burn calories when we move and we need and burn calories when we digest our food. Calories are an energy source but to release that energy, vitamins and minerals are required.

If the calories (or the food that we are eating and taking the calories from) has no or very little vitamins and minerals, then it cannot be broken down and therefore sits there and will slowly build up more and more like bricks and concrete.

When people are told to “calorie count” are they being advised to eat the correct type of foods that has what is needed to break down and use the energy? HELL NO. They are told to BUY a franchised ready meal from people who will get filthy rich but not about empty-calories and fuel sources.

I’m giving you information for free. I am a personal trainer [and my services are available] but right now I am telling you the simple truth that they don’t want you to know and am making no money from it!

The best way to stay healthy and to burn fat (as an energy source) is to eat correctly and move more. Avoid low quality meats, battery farmed eggs, UHT or processed dairy products, meat pies and pre-packed meals, overcooking meals, white sugar breads, rice, pasta flour, cakes, biscuits, soft drinks, cordials, cheap fruit juice, margarines, hydrogenated or partly hydrogenated fats, cheap plant oils (esp. rapeseed), soybean, corn, sunflower and LOW CAL OIL SPRAY (I mean what the hell!)…

Try to take in more fresh quality fish and meats, organic meats, free range eggs (cook slow and at low temp), wholegrain products, fresh in season fruit and veg, home baking (so you know what the ingredients are), organic butter, coconut and palm oil.

I’m not saying you can’t have treats guys! I was raised in the body building culture and as a competitive fighter I know how horrendous diets can be. But this is not a diet, it’s a change and hopefully now an educating experience where you can make the right choice but also you can treat yourself to the lush stuff at times.

Be more natural with your foods (that includes saturated fat) less pre-packed, ready-made rubbish and move more. Move as much of your body, as much as you can as often as you can and you will feel the difference.

Only the brave can make this choice and stick with it, and I’m with you all the way.

Follow Seb on Twitter @sebmorganfit where you can contact him regarding personal training and health advice.