Achieving Your Goals Faster

By bodyplanner | April 15, 2009

One question that gets asked a lot about goal achievement and success….

“When Should I Begin?”

Believe it or not, it’s a really common question!

People are of the belief that there is some special ‘buildup’ they have to go through in order to achieve what they want or that they have to ‘prepare’ or ‘get ready’ or have all their ducks in a row before they can finally go after what they want.

They tell themselves they’ll start to pursue their goals…

…tomorrow
…next week
…next year
…when the kids get out of school
…when the kids go back to school
…when there is more time
…when things settle down
…when there are less bills
…when there is more money
…when the moment it right

And all the while they delay the pursuit of those things that would make them happiest because of… something. Some ‘reason’ for why they couldn’t possibly go after their goals right here, right now.

What is the answer?

(I think you know it already) : )

Start right here, right now with whatever resources you have at your disposal to build the life that you most dream about having.

You see, you can carry on dreaming about the things you want or you can do something about them.


You can let the daily routine of your current life run the show or you can make the changes you want to see.

You can keep putting off and delaying your happiness until ’someday’ or you can begin doing the things you know you are capable of doing TODAY!

The choice is yours.

You have the power to choose.

You see, it’s all too easy to fall into the same old routine of saying to yourself ’someday I’ll do it but right now I just have too much on my plate’.The truth is, you will ALWAYS have tons of things to do, tons of people to see, tons of places to go, chores to be done and bills to be paid.

That’s life for us all, right?

But if you don’t at least START building the life of your dreams, regardless of how busy, tired, stressed, broke you are then you stand zero chance of ever getting there don’t you?

So start today my friends.

Start today.

You don’t have to do much. You don’t have to change the world in an afternoon. Just change one thing. Do one thing different to how you did it yesterday and you’ve begun to move your life on a different course. This is the REAL ’secret’ of goal achievement.

It’s taking action.

But you knew this already, right? : )

Mike Bach
Your Personal Trainer from Manchester

The Road to Goal Achievement

P.S - What one action are you committed to taking TODAY? Write it in the comments area… I dare ya! :)

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Aerobics and talking metabolics?

By bodyplanner | April 7, 2009

As part of any fat loss program it is important that your protect your metabolic rate?

What’s is this?

The metabolic rate is simply defined as the rate at which your body burns calories. If you have a high MR then you are going to need more calories to preserve yourself at your current rate. A slow MR will mean that you do not need that many calories to preserve your current weight.

The advantage of a higher MR over a low one is the ability to lose weight and fat tissue. I think a lot of people will understand a high metabolism allows you to burn more energy and in doing so lose weight successfully without over cutting food intake and pretty much starving yourself.

That is why you could actually be heavier than another person but actually need less calories consumed to maintain a weight because your MR is not as fast.

Not my main focus of this topic but an interesting point nonetheless if being overweight makes you think automatically that you need more food.

So what factors influence your metabolic rate and increase your chances of fat loss?

The amount of muscle that you have is accountable for a higher MR as this is the “energy tissue”. Whether you are a regular person or bodybuilder muscle tissue is what keeps you going so the more of it you have the more energy you need.

Think of yourself like a car. The bigger engine of the Hummer and the solid build it has means it guzzles a tank pulling out of the drive.

But the more economical Smart car can use the same amount of fuel (energy) to drive across the US probably.

In physique terms very few of us want to be bodybuilders but we do want to be able to use more energy and consequently have a higher MR and can do so by creating a more solid framework (notice that I don’t say heavier) that holds either more muscle tissue or a good proportion of muscle tissue in relation to your total weight.

In exercise, that is why it is so important to use the muscle tissue  and at least maintain it and in some cases even build on it slightly to create a fat burning machine that builds a killer body.

How do you do this?

Not by performing loads of aerobic type exercise like walking, jogging and aerobic classes.

These can help you lose weight but in the process do not use the muscle tissue enough for many resulting in loss of muscle tissue and a slower MR. So while you have lost weight and need fewer calories accordingly, the loss of muscle tissue means that you need even fewer calories than the weight lost dictates.

That is what then makes it so hard to continue losing weight when your MR gets too slow and becomes inefficient and burning energy. You now become the car that won’t go anywhere, bit like my old Ford after giving it no oil!

This can result in weight being put back on because your MR has dropped lower than it should, the exercise is failing to have an effect and you can’t reduce your calorie intake for the rest of your life.

Not a result you want after a few weeks and months of sacrifice and hard work.

While even fat loss will mean that your MR decreases over the long term, offset it by using the muscle tissue more in intense resistance exercise and anaerobic cardio conditioning and protect the muscle tissue you have.

After all, whenever anyone talks about getting a toned shape, it is the muscle tissue that provides it so why would you want to lose it? Remember that it is possible to be the recommended weight for your height but not be in the shape you want. That’s when you have too little muscle tissue and too much fat tissue.

Changing it around doesn’t mean you will grow big arms and shoulders. You probably couldn’t if you tried unless you ate like a bodybuilder and had testosterone flowing through your body.

Laters

Mike

Your Manchester Personal Trainer

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Go Hard in less than 20 minutes…

By bodyplanner | March 26, 2009

I was writing on my Twitter profile earlier where the message was something like this ….

“Had 20 minutes to spare, performed 100 KB Military Press (50 each hand), 100 Cleans, 50 Tricep extensions and 50 hammer curls (both with towel round the handle with 24kg Kettlebell.”

At the end of it I felt great, heart rate going hard, muscle tissue pumped and couldn’t have continued much if I wanted to.

I got a couple or so replies congratulating me in one fashion or another for the sheer intensity and effort put in as well as the method and it got me thinking…

How would your fitness and physique be (or of those people you know) if you used those little windows to perform some kind of intense, speedy workout. Put a few of those together each week and you would be getting better all the time, no doubt about it.

That was my routine, I just grabbed a kettlebell out of the car and went and did it outside the house. Find something you can do that exerts both your muscle tissue and your lungs to get max effect. There’s so many ways to perform quick routines, it doesn’t always have to include some advanced form of program design and all the knowledge of how to execute. Just get active!

As I’ve shown there is always time, sometimes you just got to realise that and get on with it. Like I said, put a few of those together and think about the progress you will make versus the decline if you wait for the perfect break to execute a typical gym workout.

Imagine the buzz you get from that sense of achievement of getting a workout in and how it affects your energy and mood for the rest of the day. Beats slugging it out painfully at the office or watching TV again.

Again, I ain’t advocating this as an ideal program to follow, it suited me, at least before I finished it but pick a length of time and see what you can incorporate into that time that gets your metabolism into overdrive.

Laters

Mike

The Body Planner

PS Check out Turbulence Training for a full online program of quick effective workouts. My friend Craig has helped thousands achieve leaner, fitter bods with his program and free newsletter. He also provides a couple cool freebies.

PPS If you’re not yet on Twitter, you can find me there at Mike Bach

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Atkins, Maple Syrup, Smoothie diets and your metabolism

By bodyplanner | March 25, 2009

For the most part, I’m a big advocate of eating on a regular basis to stay lean and trim and perform to a high level in front of the desk, on the job and training with my kettlebells.

Like training and exercise there is one unique principle, in dieting it’s to have your intake be less than what you expend to lose weight successfully but there are a few methods I could discuss and the most successful one for me and those I work with on a nutritional and psychological level is to have small meals and snacks on a regular basis.

The benefits include a faster metabolism and maintenance of muscle tissue that help melt fat. This can be done without an extreme limit of calories and feelings of hunger in the mind that can lead to overeating when energy is low.

In the media, we’re inundated with images of celebrities who seem to lose weight in double quick time so it’s no wonder people get tempted to cut calorie intakes far too much in an effort to lose weight urgently.

 

However, severely restricting calories will actually prevent you from burning unwanted fat stores effectively and unfortunately, this means that weight loss slows down.

Why does a very low calorie intake slow down weight loss?

Quite simply, your body goes into ’starvation mode’, a defence system for when you actually experience famine.

This means the body becomes super efficient at making the most of the calories it does get from food and drink. The main way it does this is to protect its fat stores and instead use lean tissue or muscle to provide it with some of the calories it needs to keep functioning.

Why?

Because fat tissue contains more energy than  lean muscle tissue and your body wants to hang on to it for a rainy day. Your body is compensating for the loss of nutrition by understanding that this is the way it will stay in the long run. However, this type of eating pattern will not last, food will enter the system again and you will still be left with a surplus of fat tissue.

This directly leads to a loss of muscle, which in turn lowers your metabolic rate so that the body needs fewer calories to keep ticking over and weight loss slows down. If you’re trying to lose weight, it’s going to do little to help you shift those unwanted pounds, those pounds that make a difference to the shape of waist and hips for starters.

Always go for fat loss, not specifcally weight loss to improve your shape and weight.

 

Never get to the point of feeling hungry, it inevitably leads to overeating ofhigh sugar foods with less nutitional value for the calories being ingested.

Maintain your muscle tissue not only by training effectively but eating sensibly as well.

 

See you soon folks

Mike

The Body Planner

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On your marks, get set…

By bodyplanner | March 25, 2009

One of the great exercise debates going on in gyms and houses around the world is what works better, Anaerobic or Aerobic training.

To put it bluntly, I’m not a fan of aerobic training if you want to melt fat fast.

 

Aerobic training takes an age. Yes, it will burn fat tissue as calories expended but takes a lot of time to do so. I’ve seen people perform 1 hour walks on treadmills to lower their body fat.

Hit me in the face with a shovel right now.

Not only is it mind numbingly dull but how long do you think you can persevere with that type of activity as part of your training program.

Even when I was a student in Sheffield, I didn’t have time to spare on that level a few times a week.

These days everyone has less and less time to spare so it’s very hard to put in the time required to get any results this way. I just don’t know where the fulfillment is either.

I want activity to challenge me. It’s got to be beneficial as a first requirement but the luck of the draw is that the most beneficial type of exercise is also what fulfills me the most while performing and afterwards to keep me motivated and have a sense of achieving something after that feels good.

 

In cardio training sprints and intervals on the flat, hills, sand dunes and steps do it for me.

 They’re short and challenging. You’re not going to be doing these for an hour.

Burn calories after exercise ceases and spped your metabolism up.

Help your aerobic traing as well where as aerobic training does not benefit your anaerobic ability.

Maintain muscle tissue, a vital component in burning fat tissue. Aerobic training does not help maintain muscle tissue, so reducing the natural ability your body has to burn fat.

Anaerobic also maintains and improves strength, speed and power, all of which are important in your functional performance and in sports.

 

 

Ignoring anaerobic type training in favour of aerobic will actually limit your ability to achieve a higher level of fitness so use different types of intensities and loading parameters to achieve that and make max use of your time.

Mike

The Body planner

Dream, Act and Succeed

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What The Secret Didn’t Tell You

By bodyplanner | March 18, 2009

Have you seen the movie The Secret?

If you have you’ll know that it practically became the goal-achievement ‘bible’ overnight due to it’s very simple, yet very powerful message about how you can be, do and have practically anything in life that you want as long as you do one or two key things.

They are:

1. Think about what you want on a regular basis
2. Think about it positively

That was it really. That was the ’secret’ of The Secret!

Now, I’m not knocking this at all, far from it. First off, most people (myself included) can be really unfocused and unclear about what they want and spending some time focusing can be really beneficial, right?

And thinking positive, well, that’s just obvious isn’t it? After all, going through life with a dark cloud over your head is not really going to help you feel good about even STARTING your goals, let alone achieving them is it?

So I’ve no real problems with the advice that The Secret shares, it makes sense and, truth be told, thousands of people have already gone on to achieve great things as a result of following this simple advice, but again, there are a lot of people who couldn’t seem to make it work for them and are now dismissive of the whole goal achievement ‘thing’.

Maybe you’re one of them?

I certainly used to be.

I tried thinking positive and holding my goals in my thoughts but still, the bills piled up and the same old hassles that were always in my life before were still there so I did what most people would do. I gave up the whole goal-setting thing as a waste of time.

That is until I came across (yet another) goal achievement program that was saying some things that were very different to what I’d been hearing from the thoughts become things crowd.

In fact, this program said that thoughts DON’T become things, but rather, they could become things, but not necessarily.

It jokingly explained that if thoughts really did automatically become things
then most teenage boys would materialise pretty young girls into their bedrooms. After all, this is what’s on their minds most of the time, right? : )

Sounds funny, I know, but it struck a chord. After all, if thinking clearly of something that’s important to you, holding it in your mind and thinking about it a lot works to bring goals to life, then it should work, right?

 

And as to thinking positive…

I’d always been told that thinking positive was a critical step to making your goals come to life, but again in this program I was told that this simply wasn’t true. After all, if being positive made your goals come to life you should be able to sit in the middle of a busy road, smile and say ‘I won’t get hit, I won’t get hit, I won’t get hit” and sure enough, all the trucks will completely miss you.

Not a strategy that I think I’d like to try : )

It all makes sense doesn’t it?

The idea that you can’t just put on a happy face, think about your goals and have them come to life?

I think so anyway : )

So what’s the real ’secret’ to goal achievement?

Well, I guess it’s simply that there isn’t one. Not as in one hidden thing that once exposed will bring your goals to life. It’s more a case of having a strategy that is proven to work rather than relying on hope or wishful thinking.

What’s the strategy?

It’s coming… I promise!

In fact, I’ve persuaded Dax Moy, author of The MAGIC Hundred to spill the beans right here on my blog over the next week so DEFINITELY stay tuned.

Speak soon!

Mike

The Body Planner

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Too Fat to work?

By bodyplanner | March 18, 2009

The national news today has an article about a family that claim £22,000 of benefits because they are too fat to work. And they want more because it is insufficient to live on.

 

This really grabbed my attention as it is an extreme (I hope) but represent a lot of the problems across the world likelack of knowledge, lack of accountability, increasing costs of health care caused by obesity (in fact it’s sickcare rather than health care which would be doing something to look after health)

Here are some of the headlines with extra comments…

The family lay the blame in their genes stating that their weight is a hereditary condition.

This is something that only genetic scientists could answer comprehensively but I have come across articles and programs with contributions from said scientists and while there does appear to be a “fat gene” that can predispose you to being overweight, it does not make it a guarantee and that you will always be obese. I have a lot of respect for these scientists as while their work is very important they unanimously agreed that it was the over abundance of the wrong foods and the lack of any activity that made people obese and not genes. The genes only gave an extra probability.

Generally speaking (as I don’t want to single out this family if they have been misquoted) this is a total lack of taking responsibility and being accountable for your own actions.  It’s never too late to own up and identify the real cause of the problem - you. Is it written in stone that this is the way it should be - No

The family claim to spend £50 a week on food and consume 3,000 calories each a day

“We have cereal for breakfast, bacon butties for lunch and microwave pies with mashed potato or chips for dinner”

All the junk/processed food they are eating is adding no nutritional value to write home about and adds t over consumption of calories. In their case I’d guess it’s more than 3000 calories.

All that healthy food, like fruit and veg, is too expensive

Partly true, a lot of processed food is really cheap these days because it’s so full of crap. But even that will put your food bill up because it never actually satisfies your system for the amount of calories being driven in. That leads to more consumption whereas healthy fruit and vegetables are going to provide more nutrition and keep you fuller for longer leading to less consumption overall. The reason is more to do with mindset and not wanting to eat fruit and veg.

The wife is paid an extra £330-a-month disability allowance for epilepsy and asthma, both a result of being overweight.

The husband gets £71 a month after developing Type 2 diabetes because of his size

Why not invest some money into treating the conditions rather than just the symptoms and help the family lose weight. Some of these conditions can be eradicated.

One of the daughters - “I’m a student and don’t have time to exercise”

Unfortunately a lack of knowledge and understanding into what sort of time is required to exercise effectively means a practice of not to try at all. While exercise is important for long term health and success in weight loss, initial gains could be well received by changing eating habits but you have to be skeptical  about what the real problem is here.

Sounds like to me that their overall quality of life could be significantly improved by investing into weight loss instead of throwing more money at a problem that will remain if allowed to.

What do you think?

Mike

The Body Planner

 

One last comment - All my comments made

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Getting kicked up the butt…

By bodyplanner | March 16, 2009

 

 

What were you doing 77days ago?

I know, funny question, but there is a point, you see, today is day 76 of 2009 which means that 77 days ago you were celebrating New Year’s Eve and, like most people, you were setting up your New Year’s Resolutions and goals.

Sounds familiar, doesn’t it.

And look, here we are at day 76 already.

Time goes by pretty quick, huh?

But I’m not just writing this post to act as some kind of timekeeper or clockwatcher, but I wanted to share with something that I’ve been thinking about a lot this week.

You see, it recently dawned on me that, we’re already approaching the end of the first quarter of 2009 and that many of the goals I’d set for myself this year haven’t even been started. In truth, many of them haven’t even been thought about.

It’s not like they’re not important to me. They are, many of them would REALLY change my life for the better if I could bring them to life but, well, I just haven’t seemed to get around to them.

I bet you’re the same right?

I bet you have a huge list of things that you KNOW would absolutely, without a shadow of a doubt change your life for the better, yet you haven’t taken a single, solitary action on them, right?

Weird isn’t it?

For instance in my own life I know that these goals are important to me:

1. Set Up and run my fitness boot camps – Help more people and leverage my time better

2. Write my first online fitness product – Spread my beliefs worldwide and earn money online
3. Train a professional sports person– Status it will bring and the fact that I know I can improve anyone!
4. Move into the house of my dreams– A feeling of success and having a home to raise a family
5. Visit South Africa – And complete some other goals of seeing lions in the wild and face to face with a Great White Shark

6. Have one million pounds in the bank – Recognise my own success and security and provide to lots of others not as fortunate.

7. Climb Mount Kilimanjaro - Inspires me just to think about it.

8. Maintain a 10% bodyfat percentage at 14 stone and 7lbs - Want to be in awesome shape!

 

Most likely you’ve got a bunch like this too haven’t you?

For example, what financial goals did you set for yourself on New Year’s Eve?

What about your health goals? I KNOW you had a bunch of those!

How about adventures? We all want to travel more and experience more and I bet you had set some goals in this department, right?

Not to mention relationships, education, family and career goals.

I bet you had a bunch, yet where are you with them?

That’s not a rhetorical question, I mean it. Where are you with these goals?

Did you achieve them as you said you would?

More to the point, did you even START them?

I know that I didn’t even BEGIN many of the goals I set at the start of the year. I know they’re important to me, I know they’ll change my life in more positive ways than I can even begin to tell you but for some strange reason, I haven’t even begun to chase them yet.

Like I said, weird.

So look, I’ve got this mad, crazy idea.

I want to help you achieve YOUR goals over the course of this year and I want you to keep ME on track. Sound like a fair deal?

It starts today.

Tell me what your most important, most pressing goals are and I’ll tell you mine and (hopefully) together we can see 2009 through in great style.

Of course, you could simply ignore this and pass it off as silly but, well, that’ll just mean that the next 76 days are just like the first, and the ones after that, and the ones after that.

I need help to bring my goals to life.

So do you.

So let’s do this!

Mike

 

Your Favourite Personal Trainer from Manchester!

P.S – I got my idea for this email from my friend and personal mentor Dax Moy, Author of The MAGIC Hundred. I’m glad he kicked me in the butt today : )

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What can you learn from Dr Cox?

By bodyplanner | March 11, 2009

One of my favourite shows around for me is Scrubs. I’m a bit of a sitcom fan - they’re easy and better ones like this always have a few laughs and some great characters like Kelso, Turk and Dr Cox.

I’m no addict but this one and Entourage are my favs.

I’ve got a bit of all those characters in me…

J.D. - Bit of a dreamer

Turk - Competitive, joker

The Todd - I’ll leave it at being a bit of a jock

What about Perry or Dr Cox?

I’ve probably got a bit of his sarcasm and a lot of him drive and emotion in equal amounts.

On being told that the gym has been made into a care centre

On being told that the gym has been made into a care centre

Coxy has his good and bad qualities but he stays in great shape no matter how busy he is and angry with the world he is.

A lot like me bar the anger at equal amounts I hope.

There is plenty that you can take from Coxy yourself when it comes to getting healthy and staying in shape.

No one tends to be more busy than Dr Cox, as a doctor that is the ultimate competition of getting  a balance between work and lifestyle.

He works a lot of hours each day.

He probably has few convenient breaks.

He is stressed with his patients, the corporate nature of the hospital and his interns. Work is at the forefront of his mind.

 That’s pretty rough but he still finds time to partake in an effective training routine that blows the stress away and gives him the break he needs to go back to work in a better frame of mind and be physically ready for it as well.

Coxy goes into the gym and lifts some weights to maintain strength and muscle tissue while burning body fat all at the same time.

He goes for quick runs instead of slow one pace “jogs” and has time for a bit of basketball as well. Having a bit of team playing and competition is great for motivation and is what makes many people stay active.

There is also plenty of power movements in basketball that can be replicated with intervals and plyometric exercises to boost co-ordination and strength.

He’ll also fit in time for a healthy snack or two across the duration of his shift to maintain blood sugar.

Unfortunately, he can ruin this with drinking too much coffee. Not only does he become one irritating jackass but his natural energy levels are being distorted and insulin levels will increase leaving him in a vicious circle of getting more irritated, tired and not being able to concentrate. He could definitely do with some water instead to stay hydrated and cool.

Coxy has had back problems during his career at Sacred Heart. All that standing over the patients bed has given him a dysfunctional posture that creates tension in the back and most notably in the lumbar section at the bottom.

I’d advise Coxy to do some glute exercises so that his butt fires up sooner and takes more resistance while he stands still and walks back and forth all day. His back will be tense and sore at the best of times so doing this while freeing up the tight areas across the back and thighs  will ease any back issues when he next goes for a slam dunk.

If I checked his training out in more detail I’d probably find he is doing too many of the traditional type sit ups and would instead advise more deeper core work to help his function, ease back pain and still have a six pack.

When Coxy is stressed about his job, it can still get to him though so maybe he needs to train more frequently in each series after all? He wants to achieve so much in his career though that he continually sabotages his chances by doing things that won’t help like punching the Chief of Medicine or throwing a computer out of the window. Funny but not great for career prospects.

Handling his stress could be done better perhaps with some kettlebell workouts that provide a quick physical and mental challenge.

While he ruins his chances of success professionally, we can all be guilty of doing the same as far as our fitness goals are concerned by “starting again next week” or not committing to a short intense 20 minute routine after working all hours and feeling tired and fat. Rather than say it’s the world that is at fault and conspiring against me acknowledge that it is you that is accountable for where you lie now and whether you will succeed or stay the same.

Yes, Coxy has his good and bad points and we can take some wisdom for them. Even Perry could do with a bit of Personal Training and guidance I guess but that would be one hard prospect to manage!

Lets hear it for Dr Cox. Tomorrow Jonny Drama……perhaps.

Be Great,

Mike

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What happened when I had to rush off to work…

By bodyplanner | March 5, 2009

This morning I spoke to a lady enquiring about services and the same concern that she has had with fitness comes ups time and time again.

That is lack of time and a unpredictable nature of when I can workout and stick to my training regime to promote fat loss, vitality and strength in functional movement.

“What if I try and then things come up, I lose track and fail”.

That’s not a surprise and it’s no fault of anyone that work gets in the way of promoting health and fitness.

But before you know it, weight has been put on, your energy is low and it becomes a vicious circle of poor eating habits, increased stress in mind and body and weight gain.

The trick is learning this, well a couple of things actually.

First - there is never a perfect time to start, just get in there, mix it up and get going.

Secondly - You always have time to perform activity that creates a benefit, it’s just knowing what to do.

There are good pieces of equipment. I use equipment a lot but I am not dependent upon it.

You don’t need a gym. In some cases a gym and the equipment in there is the last thing that you need. All you need are open spaces, just a few square feet is all it takes.

you don’t need an hour or more. Believe me, some of my routines take 20 minutes sometimes and I am blowing hard. Shorter or not, these routines give me more pleasure and benefit than 95% of other routines.

They keep me lean, fit and strong and are a tremendous stress buster. I go back to work feeling invigorated, fresh and able to concentrate better.

Train in a spare room, outdoors, use your own weight, set your time limit and hit it.

Here is a workout I did the other day, 300 reps of a select few exercises that targeted the whole of my body, my strength and endurance. Performed as many times for 20 minutes and I was beat. Then it was back to work, satisfied, fresh and performing to my best.

(This workout was actually contained in a post a couple weeks back so here are the exercises. I’m going to be using a lot more videos soon as samples of workouts and best equipment for the job).

Bottom line - There is always a way, it’s just knowing the right way and your shape as well as your fitness and motivation will benefit tenfold.

I guarantee it.

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