Spongebob's results

Amazing 1 month transformation off my personal training client Spongebob.......

Okay, this is incredible, and he has surpassed all expectations, a true inspiration!

This did have me questioning how he did this, my programming is good, but not that good.

So I asked away "Sponge..... how did you do this?" he then replied with a sparkle in his eyes "It's simple Andy, I trained hard, very hard. I trained 4-6 times a week. I finished most of my resistance sessions with 4 minutes of HIIT. I focused on building lean muscle tissue and not on just losing fat. I didn't listen to people trying to sell me these fad diets, I just ate real food with plenty of protein, healthy fats, and carbs around my workouts. I drank plenty of water and ate fibrous green vegetables with most meals. Tracked my calories so that they didn't go too low or too high, I basically ate to optimise my recovery. I embarrassed every workout, every set and every rep. I actually enjoyed it! Most of all I listened to your advice Andy". 

I replied with "Awesome......great work!"

You see guys it doesn't need to be complicated, it's simple and you know it is! 

You know what works and what doesn't work. 

You know that if you nail the important stuff you'll get the results you seek. 

Generally people just need to take action, get some momentum and embrace their individual journey.

BODY WEIGHT WORKOUT #8 (VIDEO)

😃JUMPING JACKS- 20 REPS
😀SKIPPING- 60 SECONDS
😊INCLINE PRESS UPS - 15 REPS
🙂SKI JUMPS- 30 REPS
😗TO FLICKS- 20 REPS
😳COCOONS- 10 REPS
😧MOUNTAIN CLIMBERS- 30 REPS
😣SIT UPS WITH A TWIST- 10 REPS
😩ELBOWS TO KNEES- 20 REPS
😫SQUAT THRUSTS- 30 REPS
😵DEAD BUGS- 20 REPS
😢ROCKET JUMPS- 10 REPS
😥JUMP LUNGES- 10 REPS
😭STAR JUMPS- 20 REPS
😷HIGH KNEES- 30 SECONDS

Soundtrack - Canned Heat by Jamiroquai, as must for anyone's training playlist.

Christmas time! Eat clean and train hard? or relax and get fat?

It seems that my entire news feed has two completely separate opinions, one half is telling me to eat clean and the other half is telling me to relax and get fat.

Both are extremely tempting.

So, at this time of year I do what everyone does, I ask myself the age old questions "WHAT WOULD FATHER CHRISTMAS DO?" Or Santa Claus for my American fans.

Then the answer is obvious, you do a bit of both! You think Santa is going to avoid eating the milk and cookies the children leave out for him? HELL NO! He eats those milk and cookies, jumps on his sleigh and cracks open a nice cold bottle of Coca Cola.

However..... Father Christmas knows that he needs to work on Christmas eve and he needs to be fit for it. He knows that Mrs Claus's parents are coming over and he wants to not look fat, he knows that he needs to set a good example to all the elf's that are grafting for him. Remember if you can't look after yourself, you can't look after everyone else. He knows that last year rudolf gave him an ear full after "dragging his 44% body fat all over the world”. He knows that when he ate total junk food he felt tired and accidentally missed a couple of houses, this explains why I didn't receive Golden Eye for the my Nintendo 64 back in 1997.

Father Christmas knows all this, and that's why this year he is looking better than ever, 1,746 years and only 9% body fat, a true inspiration.

Lets all try and be a bit more like good old Saint Nicholas this year.

CARDIO

This post is going to be short and sharp...... basically I just wanted to use this hilarious meme, but let's take this time to talk about cardio.

I'm not going to lie, I'm awesome at cardio! I'm a natural runner! (Joking.... not joking) But I do find it disgustingly painful, especially rowing. So do we really need to force ourselves to do cardio????

The short answer is no, if you have gifted genetics then you can most likely get amazing results without even looking at a cross trainer, but for most of us mere mortals we will need to utilise it for the fat loss and the many health benefits that come with it.
Saying all this you don't need to do the amount of cardio most people do (unless you're training for an endurance event or it's your goal).

What I would generally recommend is a couple of short and sharp HIIT sessions a week or just 3-5 minutes of HIIT training at the end of your session, you will be surprised how well this will work.

Remember if your goals are fat loss and not endurance then you should be focusing on developing lean muscle tissue in the gym and reducing body fat outside the gym!

This post has been longer than I thought, but I personally like it.

Monday motivation! (VIDEO)

The Death Crawl scene from Facing the Giants

I'm generally not that into all those motivation videos to a great degree, I don't wake up 30 minutes early to listen to Tony Robbins to try and get myself into some kind of motivational state. However....... this post is not about getting people motivated it's about opening your f**king eyes. We spend a lot of time in the gym, and the majority of people in the gym don't get the results they want or expected, but why? They are eating better and training consistently.... So why are some of us not getting the results we want?? 
The answer is....... INTENSITY!!!!!
I'm not just talking about a Rocky training montages kind of intensity, I'm talking about pushing your body outside it's comfort zone and pushing it further than you ever thought possible.
Intensity beats volume every time, people can spend a full hour or longer in the gym doing numerous reps and sets, followed by 1 hour of swimming, when they could have just done the same with 30 minutes of a couple of quality compound sets, pushing themselves to the limit on each set followed by 4 minutes of interval training.
The thing you should take away from this is to simply push yourself! Stop sticking with the same lightweight you have been lifting the past 5 months! Just get in the gym, do the work and then get out.! If you do this correctly you might find yourself only needing to train 3 times a week instead of 7.
Yes I know when it comes to results your genetics will play a big part, but are you really pushing yourself to reach your genetic potential?

STEP WORKOUT #2 (Video)

🔥TRY THIS 10 MINUTE FAT BURNING HIIT WORKOUT 🔥

✅40 seconds - Fast step-ups
✅40 seconds - Burpees with a step jump
✅40 seconds - Hip raises
✅40 seconds - Squat jump to step
✅40 seconds - Incline ballistic press-ups
✅40 seconds - Incline mountain climbers
✅40 seconds - Alternating step push-ups
✅40 seconds - Alternating leg raises
✅40 seconds - Hand step-ups
✅40 seconds - Step bicycle crunches

😴20 seconds rest between each exercise
You need to give nothing less than your 100% max effort‼️

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