Fad Diets – A Short Term Fix or a Long Term Problem? by Matt Kelly

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I can honestly say, I would rather people do things the right way, and not lose any weight, than do them the wrong way and lose. The former will yield issues, but I have confidence in my methodology, and I will never resort to irresponsibility, or clearly questionable methods. Having said this, here are some questions that you really need to ask yourself about these ‘diets’ (juice/aloe/fad/clean this and that etc.) that are cropping up….

– If they really care about your health, then why are they so outrageously and shamelessly predominantly pushed in the new year when people are most emotionally susceptible/vulnerable? (I for one, shamelessly self promote all year!)

– Fuck your ‘diet’ anyway, get a sustainable lifestyle, what is the plan/goal long term…. Do you want to lose 7 pounds in a few days, or actually be healthy and happy long term.. Think about it…

– When has a juice diet or a ‘eat sachets of aloe vera’ diet that you have seen, ever given any mild allusion or reference to a long term, follow-on solution….

– If this no calorie, no protein, starvation, metabolically scrambling ‘diet’ is so good, why can we only exist on it for a certain amount of days?

– If such an effective quick fix existed, I would not be in business.

I am going to presume the majority of you are discerning human beings, and at this point are at least experiencing a mild arousal of your suspicions. It’s cause this shit doesn’t work….

‘But I lost ten pounds in a week’ – Shut your face, I am sure you did. Ever heard of muscle glycogen? Well, strangely enough, energy isn’t stored in your muscles like small lightning bolts that your body shoots around your body as needed. That energy is stored in your muscles, when you deplete it, you will invariably lose a good few pounds – The more overweight you are, the more this will be! You have also starved your body, which in turn ramped up stress hormone massively, which in turn caused your body to enter a catabolic state which led to it eating up your muscle mass.

But hey, you lost ten pounds… It’s not like your metabolism is damaged or anything… Oh no wait, that’s right, you just spent the last two weeks eating about 400 calories every day, I wonder what’s gonna happen when you go back to your usual 2,000. Your detox won’t save you then…

The fact is, people are repeatedly disrespectful of their body’s intelligence. They resent it, hold their belly fat in their hands, and curse their ‘genetics’ etc far too often. Your body is on your side, if you are fat, it is almost invariably because you have not reciprocated this friendship. Your body is the friend trying to tell you your girlfriend or boyfriend is cheating on you, and you just think they are some asshole – The point is, the signs are always there.

When you consume one quarter of the calories you normally do, your body is going to adjust, you may perceive ‘oooh, upper middle class juice detox – super!’ – Your body perceives ‘In the jungle like John Rambo, let’s stay alive’.

So your metabolism slows, then you eat normally again, but your metabolism is slower so… You are going to have to do something with those excess calories, and that thing is carry them around.

Not to mention the endless problems with eating such a high fructose diet, fruit – inherently designed to inhibit fat metabolism for countless centuries…. While we’re at it, how about removing all the fiber by juicing it, and thus increasing the insulin (storage) response from that already sugar laden drink you’re having. You’re removing one of the few good parts!! If you want to heal your intestines, gut bacteria, digestion etc. I am all for it, have your aloe vera, but eat food too. Wanna detox? Drink loads of green tea, sugar free Nutribullet style green drinks, magnesium, b vitamins, probiotics…. But, eat food too.

Stop smashing your metabolism to bits by trying to find a quick fix. Your body and your digestion probably do have issues, which need real sustainable solutions. Ones that shouldn’t involve starvation, metabolic damage, and a sickening amount of commercialism, fueling an irresponsible and dangerous culture of fad dieting which discredits the responsible, passionate and informed members of the health and fitness industry. Stop being fooled, you are not that stupid.

…And if anyone wants to suggest it made them feel great, or did them wonders, more power to you, but science doesn’t lie my friend.

 

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Matt Kelly – Personal trainer

mattkellypt@gmail.com

00353876921625

https://www.facebook.com/MattKellyPT

Get more of these interesting articles and plenty of workout programs from pros on the Efit App.
https://appsto.re/ie/d39C5.i

Failing a Rep or Failing Your Body? – Knowing the Difference Between Discomfort and Failure by Matt Kelly

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One of the most important distinctions you can make when training is the difference between discomfort and failure…

The more I have trained, the more I have been able to differentiate between burn or pain, and actual mechanical failure, or the inability to complete a rep.

It sounds simple but if you find yourself leg pressing and the weight is still moving rapidly through the concentric phase (The way up!) but a voice in the back of your head says you can’t do anymore, then your mind is failing, and not your body.

Every set should be an exercise in persistence, an ongoing, consistent reminder to yourself as to what failure really is…

Improving your work capacity is physiological, but deeply psychological simultaneously, it takes time but if you can get yourself to a point where you are trying to complete a pull up and your elbows are shaking violently, side to side, like a phone stuck on vibrate – then chances are you are failing honestly as a result of proper failure!

Develop your training quality by treating every set as an exercise in mental fortification. Take that shit to the next level guys!

 

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Matt Kelly – Personal trainer

mattkellypt@gmail.com

00353876921625

https://www.facebook.com/MattKellyPT

Get more of these interesting articles and plenty of workout programs from pros on the Efit App.
https://appsto.re/ie/d39C5.i

Lindsey Doyle Bio

Efit Team Profile - Lindsey Doyle

Lindsey’s love for training and sport began at a very young age. Local facilities in pre-Celtic Tiger Ireland could only offer her a boy’s football team, which she joined aged 5. From that great foundation, Lindsey trained across multiple disciplines joining any team that would have her, including football, athletics and basketball in addition to enjoying success on the cross country running circuit. Lindsey found her true sporting passion aged 16 when she attended her first kickboxing class. Now, with more than a decade of training behind her, she has won numerous national and international titles and also trains young children, teenagers and adults in her own martial arts academy.

After a decade of training, Lindsey decided to look for something that would further improve her body. Having trained people of all ages, shapes and sizes for years, she became more interested in strength and nutrition. Lindsey first came to strength training to improve her own sports performance and fell in love with it. The training and nutrition had a really positive impact on her physique. These improvements, along with Lindsey’s passion for health and fitness really clicked with her, so much so that she left behind her career as a solicitor and began her Strength Training qualifications. She was never looked back since. Lindsey completed her PICP Level 1 and Level 2 Certificates in 2012 and started working as a Personal Trainer/Strength Coach in Elite Training and Nutrition, Glenageary.

Lindsey derives great satisfaction from helping her clients become healthier, stronger, more confident people from the inside out- achieving the results that they want and deserve.

Qualifications:

PICP Level Two Strength and Conditioning Coach

IMAC Level 2 Martial Arts Coach

3rd Degree Black Belt Kickboxing

Child Development in Sport Diploma

First Aid

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Lindsey Doyle – Personal Trainer

Email: lindseydoyle@gmail.com

Phone number: 00353857218478

Website: www.lindseydoylept.com

Facebook: facebook.com/lindseydoylept

Instagram: @lindseydoylept

Growth and Functionality – Striking the Perfect Balance by Matt Kelly

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Most guys going to the gym want to grow, or at least develop their body. The problem with this fixation is that they tend to adhere to a lot of big compound movements, which in theory is fine, but every trainee needs to go through periods where they prioritize structural balance. Potentially throw in some poor range of motion, tempo adherence and even the occasional bit of bad form and there are going to be a lot of tight, inflexible gentleman who don’t move so well. If your movement is restricted, chances are your growth will be restricted. But what do you pump chasers do if you want to address these needs in training variation but maximize your growth potential?

One of the keys to good programming is to specify the exercise selection, reps and rest to the individual needs of each client.

But I want to give you a quick insight into a broad idea on how to program for upper body structural balance and also get a swell on somewhat, thus making it more sustainable for all of you who just normally bang out reps… I’m gonna meet you all half way…. Here is an idea of a recent program I did to address some tightness in my upper pecs, lats and strength my external rotators and scapular retractors…

A1) 45 Degree Incline Dumbell Flyes (with external rotation) 4 sets 12 to 15 reps 3110 tempo 60 seconds rest

– High reps to loosen out the pecs, the angle will not only help grow the upper pecs, but loosen your pec minor and increase your range of motion

A2) Dumbbell Pullovers 4 sets 12 to 15 reps 3110 tempo 60 seconds rest

– Too many back exercises are performed poorly (the dumbbell rows I have seen people do…) A dumbbell pullover gives your lats a stretch you can’t avoid, and unlike chinups there is little force through internal rotation, pause and you will stretch the external rotators of the shoulder massively, it generally opens up the whole torso for many other movements

B1) Bilateral Prone Dumbbell Arc Row 3 sets 12 to 15 reps 3011 tempo 10 second rest – straight into…

B2) Prone Dumbbell Row 3 sets 15 to 20 reps 2011 tempo 75 seconds rest

Anyone who has done an arc row in their time, and done it properly with a pause at the top of the movement, knows what humility is. Done correctly this is TOUGH and really improves the range of motion of your scapular retraction, while also strengthening it greatly. I have found this movement to really give me greater tightness at the top of my pull-ups and chin-ups…. Moving directly into the more mechanically advantageous prone dumbbell row allows us to extend the set out, to get a little sweat going, but also to recruit a variety of muscle fibers and really teach the shoulder blades to retract and improve posture. This will develop finer details in the back but it will just make it…work better… too!

For your C series one should get specific to your smaller muscles and structural imbalances, now is the time for dumbbell external rotations with your elbow on knee, mid pulley external rotations, lateral raises, trap 3 raises, lean away lateral raises, or some elbow flexor and extensor work… As you can see we want to address the shoulder primarily at this stage, get good range of motion, stability and balance – All essential for hypertrophy also!

So you see you don’t need to just bang out barbell bench presses all day to grow, at times it should be quite the opposite, big compound lifts have a massive role to play, but if you can’t reach behind you without feeling like you’re pecs and external rotators are moving through drying concrete then maybe it is time to change your approach!

Train to grow AND function, to make your growth function – Enjoy the free program and let me know how you find it!

 

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Matt Kelly – Personal trainer

mattkellypt@gmail.com

00353876921625

https://www.facebook.com/MattKellyPT

Get more of these interesting articles and plenty of workout programs from pros on the Efit App.           https://appsto.re/ie/d39C5

The Truth About Fat by Matt Kelly

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Misplaced focus leads to a lot of misled dietary practices. We constantly seek out the things we ‘shouldn’t’ be eating rather than what nutrient dense foods we need to be healthy, functional and which facilitate us to continue to move towards our goals. There always are, and always will be, fads, the widespread desire for a simple solution that is widely applicable has fueled a number of ‘eras’ or dietary trends which have come and gone… But the broader issue with any fad approach, even after it has been widely discredited, is that the notions behind it still hold some power over the masses.

Think of the ‘low calorie’ era, its popularity (mostly) behind us… But how many personal trainers will tell you they regularly encounter female clients extremely hesitant to eat calorie dense foods without fully understanding the different effects and necessity of certain macro nutrients. Similarly, the low fat dieting fad,  MOSTLY removed from popular practice, still fuels an irrational fear of fats, and an ignorance of just how important having the right types of fat in your diet is for everything from body composition to general health.

Maybe fat is actively avoided less at this particular time, but it’s dietary importance is either misjudged, or disregarded. Perhaps this is understandable, because quite simply, it has the same name as the very thing we are trying to rid ourselves of on our body!

Reduction of carbohydrates, is an effective, and often necessary tool for fat loss for those who have abused them  It allows the body to rest the systems which assimilate ‘carbs’, once again allowing these systems to become properly functional, and efficiently utilizing carbohydrate or glucose as a fuel source. This can be a slow progressive process depending on a myriad of factors, so you need fuel in the mean time – fat!

Dropping out carbs can be a solution for many, but those calories needs replacing to keep the fires of the metabolism stoked. Healthy fats such as avocados, olives, coconut oil, fats from high quality meats, oily fish and some limited portions of nuts are the ideal sorts of fat to eat regularly, especially on a lower carbohydrate plan. Carbohydrate reduction should not mean drastic calorie reduction, replace what you remove!

But fat isn’t merely an energy source, it plays a vital role in the very structure of our cells. Every one of our cells is surrounded by a lipid bilayer – what’s that you say? Two layers of fat which control the cells permeability, the movement of nutrients and essential items through the cell wall into the cell. Intake of healthy fat allows for more ‘sensitive’ cells which function better to absorb and utilize essential nutrients. Want better functioning cells? You should if you want to get lean, or gain lean mass. Both require a turn over of nutrients, and this starts at the cell wall…. and both require dietary fat!

Putting aside body composition goals, too often it is forgotten how the right sources of fat are essential for general health. Many have heard of the health benefits of omega 3 fat, yet most of us would be doing well to intake 1 to 2 grams per day, for all that many put the intake which our neolithic bretheren had at up to 40 grams per day (!!)

Modern food production methodology has led to an increase in the consumption of unhealthy fats, and an excess of omega 6 fat specifically. This imbalance in fat intake between the good 3’s and the 6’s (which are not inherently bad, but just consumed in excess!) Those consuming highly imbalanced levels of omega 6 to omega 3, will not only struggle greatly with fat loss, have poorer cellular function but will also live in a much more inflamed, acidic state. In doing so, they are compromising not only the health of the invaluable vascular system, but bones, organs, joints, connective tissue, as well as production of ‘stubborn’ fat sites, and a general drain on well being, energy and long term health. Translation – eat your fat and supplement with high quality fish oil for health!

The correct dietary balance of fats can contribute to curtailing the inflammation process, this can be bolstered by a diet high in vegetables, leafy greens like spinach, rocket, cabbage or kale. Good levels of hydration from quality water, with added lime or lemon juice, along with cups of green tea, supplementing with curcumin, vitamin c as well as the essential mineral magnesium all have been shown to be extremly practical ways to lower inflammation greatly!

Fat is even an essential component in hormonal production. If we take it that a great deal of health problems, as well as fat loss issues are rooted at a hormonal level, is it not fair to presume fat is an essential macronutrient in remaining healthy and lean? Steroid hormones, such as cortisol and the sex hormones, are all synthesized from cholesterol (another old villified friend!) – which is of course a fat! Hormonal balance is a prerequisite in optimizing health – it is the same reason we limit carbohydrate intake so often, to restore balance by resting an over stimulated hormonal process/system. Optimizing sex hormones will contribute positively to any fitness goal, lean mass gains, fat loss, general health… even if you want to get pregnant obviously! So give your body the fat it needs for these essential processes.

So…next time you have a relic of a thought influenced by the misinformation of the low fat era, remember, you need fat. You need fat to stimulate metabolism, as a fuel source, to produce healthy and efficient cells, as well as an optimally hormonally functional system. You need the right types of fat to lower inflammation, to optimize health and to feel better and best meet your goals.

 

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Matt Kelly – Personal trainer

mattkellypt@gmail.com

00353876921625

https://www.facebook.com/MattKellyPT

Get more of these interesting articles and plenty of workout programs from pros on the Efit App.             https://appsto.re/ie/d39C5

Taking Your Time to Perfect the Beat – The Importance of Tempo by Matt Kelly

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There is a reason why you are prescribed a tempo in every Efit program and a reason why you should stick to it…. Far too often you see clients training with zero semblance of tempo when they perform an exercise, especially in the eccentric phase (lowering the weight).

Even more laughably – far too many trainers let their clients away without performing an appropriate tempo, do not insist on implementing it properly, or simply want to either thrash their client, or boost their ego by putting a pointless amount of emphasis on the numbers on the bar.

If you want to get leaner, tempo is essential. If you want to get stronger, it is arguably even more essential. Lifting less in the short term to a correctly prescribed tempo WILL make you stronger in the long term however, you will have to check your ego for a while in some cases.

Bart Simpson once said with frustration, when placed in a remedial class:
“Let me get this straight. We’re behind the rest of our class and we’re going to catch up to them by going slower than they are?”
Well…actually, in this case, YES!!!

Now, I don’t want the point to get clouded here, I am not discussing the finer points of tempo prescription for maximization of strength. The crux of the issue with tempo liberals, whether they be trainees or trainers is that they are making a massive oversight in terms of the basic science of training… So let’s say I can do 10 reps, of a given exercise, with a given weight. This could take 10 seconds…. or 100 dependent on the manipulation of tempo. It may be very inconvenient, but your body doesn’t simply identify a number of concentric muscle contractions and go ‘Wait, okaaaay…GAINZ!!!’ or ‘She just hit the magic rep number for fat loss, oxidize that shit’. It is in fact the TIME SPENT UNDER TENSION which is going to largely dictate the training outcome.

**N.B.**  A rep is an arbitrary unit of measurement, it represents little or nothing without a tempo, in terms of how it effects your body. The tempo in Efit programs are there for a reason!

…And oh ye, if your knees crunch when you do your version of a squat aka “a speedy slut drop”, your tempo probably isn’t so tidy, and your cartilage is taking an absolute pounding. Tempo helps to strengthen joints, ligaments, tendons, and connective tissue too… Health is paramount, it doesn’t matter how strong or sexy you are if your joints are shot.

Get a proper program, from a proper trainer – like the ones designed by Efit, with some thought put into these finer details, then go carry it out PROPERLY. You’ve gone to the trouble to go train, so it makes sense right? Who cares if you have to squat 20kg less to carry out the prescribed tempo, are you there to get leaner, bigger, stronger or to be seen lifting x amount?

Either way, if it sucks in the short term, your results will be your reward in the long term. If your training needs a kick start with a program with more attention to detail like this, you could benefit from Efit programming – these smaller insights are likely exactly what you need. Remember, hard work only gets you so far…..

….If you have the option of “working hard” or “working smart”, CHOOSE BOTH!!!

 

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Matt Kelly – Personal trainer

mattkellypt@gmail.com

00353876921625

https://www.facebook.com/MattKellyPT

Get more of these interesting articles and plenty of workout programs from pros on the Efit App.           https://appsto.re/ie/d39C5

 

 

The 4 ‘P’s’ : Prerequisites in Achieving Your Fitness Goal by Matt Kelly – Part 4

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These are concepts and issues which you need to address if you wish to optimally begin and achieve any fitness goal, none of these are a magic fat loss diet or workout plan, but more so issues that require reflection and consideration. Think ‘Psychology’, not ‘Performance Enhancers’ or ‘Pills’!

Part 4 – Progression and Personalisation –

We all need to feel or experience progress to keep ourselves motivated. This is why progress photos or statistical measurement of your progress is so important.  Results can be measured in more than aesthetics, lest we forget. An increase in energy, sleep quality, digestion and even mood are all well documented benefits associated with a healthier, more active lifestyle. REMEMBER – Having a six pack doesn’t necessarily make you healthy, but becoming truly, internally healthy places you in a more advantageous position to achieve your given goal (maybe it’s having a six pack!?) – Just keep the faith!

It is equally important that there is the necessary progression in both your training, and your nutrition. If we take it that strict dieting is a process which will inevitably fail, one needs to better understand how to optimize a diet plan, when to restrict, as well as slowly reintroduce the appropriate foods, and ultimately come to a point where you have a sustainable nutrition plan that will last long term.

In terms of training, variety is essential. Your body is constantly seeking equilibrium, and is extremely adaptable – Do you ever wonder why those people in the gym who have a ‘regime’ they’ve been doing for two, ten or twenty years don’t progress so much? Well, now you know why we need to vary the types of strength training we do, when to introduce cardiovascular work, HIIT etc.

This is where a proven and knowleageable personal trainer can become an invaluable investment. More training isn’t always better, carbs are not always your enemy, calories don’t need to be reduced, cardio isn’t always evil, but sometimes it also isn’t even neccessary. These are the sort of issues which constantly confuse those on a fitness journey. Your progress is ONLY limited by the quality of your guidance both in terms of nutrition and training.

 

What can we conclude when we consider these points? Success in a fitness related goal is something which requires desire, consideration, planning, focus, and well informed guidance. The issue is that most people roll out of bed on the 1st of January and purchase a year long gym membership at a discount out of panic and desperation, having considered little of what it will truly entail – and then say ‘I can’t do it’ when they meet stumbling blocks which they had never considered – not that shocking is it? The truth about limitation is that it is almost always self imposed. Considering the reality behind what it may take to get to where you want to go can be daunting initially, but psychological preparation, alongside good planning will put you on the path to success. Put your mind on autopilot by focusing on what you want, and how it will make you truly happy when you achieve it.

 

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Matt Kelly – Personal trainer

mattkellypt@gmail.com

00353876921625

https://www.facebook.com/MattKellyPT

Get more of these interesting articles and plenty of workout programs from pros on the Efit App.             https://appsto.re/ie/d39C5

The 4 ‘P’s’ : Prerequisites in Achieving Your Fitness Goal by Matt Kelly – Part 3

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These are concepts and issues which you need to address if you wish to optimally begin and achieve any fitness goal, none of these are a magic fat loss diet or workout plan, but more so issues that require reflection and consideration. Think ‘Psychology’, not ‘Performance Enhancers’ or ‘Pills’!

Part 3 – Patience and Perspective –

This is where things like progress photos and measurements can become helpful reference tools. Most people have a habit; no matter how lean or overweight, skinny or muscular, of warping how they appear in their own minds. Pictures don’t lie. It is essential to continuously consider and reflect upon how far you have come during your journey. This will keep you focused and motivated.

At the same time, one needs patience. The 21st century gave birth to the entitlement generation, living in the era of instant gratification, in an instagram fueled, before and after photo, instantaneous result driven online fitness culture. Once again we need to remind of ourselves of the importance of the process. For every incredible before and after photo you have seen consider that there were probably dozens of photos in between…. Rome wasn’t built in a day etc. – value the process!

Remember, especially in the case of fat loss that it’s like emptying a swimming pool, the shallow end empties first, the fat you put on last, comes off first. The deep end, or the fat you have accumulated over longer periods of time will, inevitably, take a little longer. Increasing fat loss from specific areas CAN be possible to a certain degree through protocols, but ultimately, you can’t completely empty the deep end first!

Stop and consider how long it took you to gain excess body fat, was it years? Chances are it may take a little time to get where you want to go then. Unfortunately peace needs to be made with this fact to stay focused and driven. It can be daunting to think ‘My god, it is going to take me 10 months to get where I want to go’. Timescale itself is a difficult thing to calculate, as everyone is so individualized, and the variables are so many that a very accurate number of weeks or months is either inexact, or a lie someone told you!

Either way, no matter if it takes 10 weeks or 10 months – that time is going to pass anyway! Whether you spend the 10 months working towards your goal or not, the time is going to elapse! (Barring apocalyptic events or a dismantling of the Gregorian calendar!) This realization makes dedication to a cause seem a little less daunting, and gives you a healthy shot of ‘might as well’ too.

 

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Matt Kelly – Personal trainer

mattkellypt@gmail.com

00353876921625

https://www.facebook.com/MattKellyPT

Get more of these interesting articles and plenty of workout programs from pros on the Efit App. https://appsto.re/ie/d39C5.i

The 4 ‘P’s’ : Prerequisites in Achieving Your Fitness Goal by Matt Kelly – Part 2

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These are concepts and issues which you need to address if you wish to optimally begin and achieve any fitness goal, none of these are a magic fat loss diet or workout plan, but more so issues that require reflection and consideration. Think ‘Psychology’, not ‘Performance Enhancers’ or ‘Pills’!

Part 2 – Passion –

Examine those who have had great success, have risen to the top of their field, or have overcame supposedly insurmountable odds… they all have something in common. Sure they may all have an undying work ethic, unbreakable self belief and a relentless drive but this is all fundamentally fortified by a passion for their goal. This passion fuels an unshakable focus which allows them to stay on course to achieving their goal, avoiding obstacles along the way as if they are on some kind of auto pilot.

Whether you want to get ripped, gain lean mass and be huge, drop body fat, become a bikini competitor, a great athlete, or become incredibly fit – you have to want it. This isn’t to say you have to sacrifice all else like a Schwarzenegger, but you cannot resent the process. (not one of our p’s but still important!) You must embrace it to at least some degree, love the battle with yourself, and pursue your goal despite the fact it may not always go according to plan. Even if you have a weekend where you have a few drinks with a visiting friend, or a busy day at work where eating becomes a disaster, this passion and focus will get you back on track and keep you there long term.

Constantly reminding yourself what is truly valuable and important to you can be a very positive psychological process and a self validating one too. Far too many people struggle with a cycle of guilt with food, or alcohol etc. – weigh up what is really important – the night out with friends will slow the process of attaining your goal, but is it what you want? Will it make you happy? These are all important questions! If having the body you want is what truly will make you happy, you will gravitate towards the choice which will best facilitate this outcome. If going out occasionally and slowing the process down is what you choose to do, that is ok! Maybe it is sub optimal, but that is what you wanted, and valued more at that given time – once you truly consider it in these terms, you can begin to make decisions with more clarity and more importantly, feel a greater sense of self validation. This is what Phil Learney refers to as ‘Cost Vs. Value’ – if you made a ‘bad’ decision, but made it for an enjoyable, measured reason, there will inherently be a decreased amount of guilt, and an immediately easier climb to get back up in the saddle.

Layne Norton often refers to ‘dieting’ as a system designed to fail, you will inevitably hit a period of sub optimal eating, it is how you react to this that will define your outcome in the long term. We can so often transition a ‘bad’ period into a really great stretch of training and eating, it all depends on mind set. Be happy in your decisions, not guilty wallowing in the consequences.

Remember you are more likely to be driven by your most sincere and deepest wants and desires – decide what really makes you happy and want it every day! Be passionate about what you want!

 

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Matt Kelly – Personal trainer

mattkellypt@gmail.com

00353876921625

https://www.facebook.com/MattKellyPT

Get more of these interesting articles and plenty of workout programs from pros on the Efit App. https://appsto.re/ie/d39C5.i

 

The 4 ‘P’s’ : Prerequisites in Achieving Your Fitness Goal by Matt Kelly – Part 1

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These are concepts and issues which you need to address if you wish to optimally begin and achieve any fitness goal, none of these are a magic fat loss diet or workout plan, but more so issues that require reflection and consideration. Think ‘Psychology’, not ‘Performance Enhancers’ or ‘Pills’!

Part 1 – Preparation/Planning –

Every succesful journey needs a good plan. How often will you go to the gym? What kind of training will you do? How will you decide on this – the internet, magazines, or a personal trainer (the clear winner!). Having an appointment time with someone who is going to care for the finer details of your training removes a lot of the doubt and pressure from the situation, but also creates a healthy amount of culpability – you must train at a certain day and time.

Food intake will also play a massive role in anyone’s fitness goal, preparation is essential in terms of setting yourself up for success when it comes to meal times. Consider where you will be on a given day, what you will need, if there is an availability of the right types of foods close to where you will be so you have a fall back. Half an hour every evening cooking for the following day is not that great a sacrifice.

The overall point here is not to jump into something without consideration and preparation, on both a micro and macro level! In this respect, setting a goal is a no-brainer, how do you arrive at your destination if you don’t know where you’re going? Set a measurable target, maybe it’s a weight, maybe it’s a body fat  percentage, maybe it’s something aesthetic, maybe it’s a combination of all of these – either way you NEED a goal to keep you focused and motivated on those tougher days.

KNOW what you want, UNDERSTAND what it will take, decide YOU want it, and be AWARE of potential stumbling blocks and inevitable set backs.

 

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Matt Kelly – Personal trainer

mattkellypt@gmail.com

00353876921625

https://www.facebook.com/MattKellyPT

Get more of these interesting articles and plenty of workout programs from pros on the Efit App. https://appsto.re/ie/d39C5.i