New Year New You- 6 Reasons You Dont Have a Flat stomach

New Year New you!   –        6 Reasons you don’t have a flat stomach

By Adam Doran

More times than not with male and female clients, obtaining the “toned” look to your stomach or “ripped abs” is the most common reason for starting a programme. If your anything like a lot of the clients I’ve worked with, you’ve probably fell into the same trap I have in the past, getting sucked in by the many of the conflicting views such as:  “ripped abs” dvds , fat burners, and new diets just to name a few that are being dumped on the market on a weekly basis, and fuelling our ever growing doubt of how to obtain the shape we desire!??

Well the good news is that if you use these guidelines and stick to them, you could notice a big improvement in your body fat and overall shape.

Here are some simple but effective reasons you might not be getting the abs you desire:

glass of water

 

 

1.Your Not Drinking enough water:

In today’s world of fast food and excessively processed foods, water retention is the norm.

most of us live  with highly toxic diets and little or no water to dilute these toxins. Water is so vital for our body’s to function that without it we would be dead. Yeah literally dead……

A recent studied found that at least 60% of us are chronically hydrated, so having a few extra glasses of water a day may be the difference in shifting that belly fat and improving your general health.

You see…..

When were dehydrated our body sticks on its “panic switch”, it stores whatever water is available in the body as it doesn’t know when it’s going to get its next fix.

So by just increasing your water intake you will have a big impact on your belly fat!

Aim to drink 1 litre of water for every 25kg of your weight every day.

 

2.your training your abs too much!

Ive fallen for this trap a few times! As the only natural thing to do when trying to get ripped abs is train abs more!

But for the size of the muscle group and the amount of calories you actually expend this is helping marginally if anyway in your success.

Try base your training around compound movements such as deadlift, squat, pull ups etc for the most effective results.

 

3. You have poor abdominal (core) control:

Abdominal control doesn’t end when you finish your workout. If you train your abs hard in the gym but then let them relax for the rest of the day, you’re making a critical error.

Instead focus on keeping them tight and pulled in as much as possible.

Eventually it will become a habit and you will improve your abdominal strength.

 

drop a jean size

4. too much alcohol :

Alcohol has a very negative effect on your fat burning abilities, as soon as it enters your body it “Puts the brakes on” your fat loss abilities.

Drinking too much will encourage fat to be stored around the lower stomach area (are prime six pack area!!)

While it may take some will power when ordering a water instead of a wine , it will show in your results.

5. you need to get some proper sleep

Do you find yourself staying late at work and telling yourself

“I’ll sleep in on the weekend”

Well that is a proven way to NOT get results.

It’s time to rethink your strategy .

Lack of sleep causes increased cortisol to surge through your system, and this potent hormone actually causes the accumulation of stomach fat.

So get to bed earlier, not only you’ll see the results on your stomach but your day will be more productive and you probably won’t be having to stay late in the first place!.

6. you need to relax more

So this one ties in with the sleep point, today more than ever we live in a stressful society, filled with people rushing everywhere, You see the problem is when were stressed we release a hormone called cortisol, when this hormone is released it will cause an imbalance in other hormones such as testosterone and estrogen leading to muscle wastage and a slower metabolism.

A good way I find helpful to relax is a cup of camomile or Tulsi tea, also some relaxing music and phone and TV’s of one hour before bed as these will keep you stimulated and stop you from switching of .

Try relaxing a bit more and it might be just the key your body needs to move the stubborn belly bulge.

So there we go, 6 reasons you don’t have a flat stomach,

Even if you’re following 5 of these points just one out of whack could be blocking getting rid of that extra bit of belly fat, so try stick to these 6 points to increase the speed of your journey to a flat stomach.

Give it a go ! 🙂

Adam Doran

Level 1 power principles coach

Dax Moy Personal Training Studios

re invent yourself

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7 Steps to loosing 7lbs- By Adam Doran

7 Steps to losing 7lbs

by Adam Doran

7steps

If you’re anything like many of the female clients I’ve worked with, you’re feeling a bit overwhelmed and confused by the sheer amount of new fat burning workouts, yo yo diets and ways to “stimulate” your metabolism.  You’ve probably spent a lot of hours sweating over the x-trainer getting little or no results for a massive effort. I like you, was also confused when I first seeked the perfect fat burning workout or diet, that would give me the results I craved. It was only after I had studied and read many books that I started realise that the answers were quite simple,  below are 7 steps you can take :

                       

1. Water:

Step one is drink more water! Yes, it’s the one drink we have for free and that is actually good for us. Were made up of 75% water, so keeping ourselves hydrated is of the upmost importance. It’s like a car, if we don’t fill it with petrol it won’t work properly, but if we do keep it topped up it will run smoothly and we will burn fat more efficiently.

Tip:  Aim to drink 1 litre of water for every 25kg of bodyweight.

2. Sleep

Ok so step two is getting more sleep!!Yes more sleep! When we sleep many of our processes take place including the repair of cells, regulating of hormones and detoxification.  The window of these repairs is from 10 pm to 2 am so try to get to sleep for ten.

Tip: optimal sleep is from 10pm-6am

3. Clean organic foods:

So step three is to eat wholesome organic foods, I know your probably thinking isn’t that really expensive??

Well yes organic foods are a little more expensive than your standard frozen chips or chicken nuggets, but these foods are priceless in terms of your health and fat burning efficiency.

Tip: try to use farmers markets to get your fruit and vedge from.

4. Resistance training (weight training):

Step four is about ditching the treadmill and picking up a dumbbell or two. Resistance training, yes that’s right working out with weights!!

With many of my female clients using a decent resistance program is what has been key to them shedding the fat.

Tip: start light or even bodyweight until your form and technique is correct. Try to use as many compound (multi muscle movements) as possible, examples are squat, deadlift.

5. Goal setting

Setting specific, realistic and achievable goals have a big part to play in your results.

Ask yourself questions like:

  • What is my target weight?
  • When do I want to achieve it by?
  • How will I feel when I achieve it?
  • How will I look once I’ve lost it?

Answering these questions will help you visual your success and keep you focused .

6. Relax more:

In today’s hustle and bustle society we tend to be more stressed and busier than ever, weather its being behind on work, having to pay bills or looking after the kids.

We live in a much more stressful environment.

Taking a few steps to relax in the evening will help you switch of when your head hits the pillow and improve your hormonal balance. Here are some tips I use to relax:

  • Use low level lighting or even candlelight.
  • Listen to some relaxing music
  • Turn of laptop, mobile phone and TV one hour before bed.
  • Cup of Tulsi tea (this tea is naturally caffeine free and will help lower your cortisol levels)

7.Healthy  Supplements:

Ok by suppliments I don’t mean go and buy a load of fat burners or protein powders , I mean taking a couple of suppliments that are bodies are naturally low in ,and that will increase are bodys functions, general health and fat burning abilities.

  • Magnesium: Magnesium is used in detoxification,as a result of the modern day diet many of us are actually depleted in this mineral, so supplementing this mineral is key to helping the detoxification process, also other pluses are it aids the production and transportation of energy from foods , the synthesis of proteins, aids healthy bones and teeth, prevents osteoporosis, hypertension  and aids the transmission of nerve signals.

Zinc: Zinc is a mineral that many people are defficent in and plays a vital role in protein synthesis,insulin synthesis as a result of supplementing zinc you will help rebuild are cells, reduce your cortisol levels, speed up your metabolism and burn fat faster .

So there we have it  7 steps to loosing 7lbs,  go give these steps a try today!

Adam Doran

Level 1 power principles coach

Dax Moy personal training studios

New Year New You – The 5 Goal Setting Technique

New year new you By Adam Doran

So we’re fast approaching Christmas, that time of year when we (me included) tend to go a bit over the top on Christmassy foods. We tend to fatten ourselves up for the winter, and only after we over indulgence do we start to guilt trip ourselves into a need for a “fresh start”.

From personal experience and previous experience with clients, family and friends, towards New Year we tend to tell ourselves “as soon as that clock strikes past 12 I’m going to change!!!”

I’m going to quit smoking, quit chocolate, quit drinking alcohol, start the gym, and the list goes on… 

Unfortunately even the most resolute of us give up on these New Year’s resolutions after a week and the majority of us give up on these great plans by 2 week in January (me included in this). In fact last year, 88% of people didn’t achieve their New Year’s resolutions at all.

So how can we maximise our chances of success with our New Year’s Resolutions?

By using the 5- goal setting technique illustrated below you can really increase your chances of success:

 

Let’s set some realistic goals:  

 

  • Think big, act small:

So what’s think big act small? Pretty much what it says on the tin! Aim high!

Today so many of us tend to set are goals far too small, which more times than not ends up with us getting bored and slipping away from are goal. Aiming high will make your goal something that really, really excites you, drives you, and is worth dedicating yourself to. Take small steps to reach your big goal.

 

Example:

My Goal is to win the premier league (big goal). To reach my goal I will have to win league games (every game is a small step).

Be Specific with your goals

Being specific with your goals has been proven time and time again to help you visualise your success. Set yourself a specific date, even time, that you would like to achieve your goal by. This will make your goal much more achievable.

 

  • Visualise – How am I going to feel?

Imagining how you will feel is another powerful tool in the goal setting process.

Knowing that when you reach your goal you’ll feel amazing will keep you focused.

 

 

 

 

  • Visualise – How am I going to look?

Take 5 or 10 minutes to visualise exactly how you will look once you’ve reached your goal. How will my skin will look? My hair? My body? And keep probing deeper until you have a clear vision of how you will look.

 This will help keep you focused and driven towards your goal.

 

  • Consider – What challenges am I going to face and how will I overcome them?

So we all know it’s not going to be easy right? At the end of the day you’re taking something out of your life that’s probably been part of it for quite a while,

so take five minutes to have a look at where this can go wrong? What will be the hardest part? What will I do when I face these challenges? Answering these questions will help you deal with these problems when you face them, and keep you focused towards your goal.

 

So there we have it!

 

The 5 goal setting technique that will keep you on track to reaching your new years eve goals!

 

Now go give them a try! J

 

 

Adam Doran

Level 1 power principles coach

 

Dax Moy personal training studios

Elimination Diet day one …

Elimination diet log

Hi guys My names Adam Doran im a 24 year old trainer from the Isle Of Man, I’ve decided to write this report to track how my body will change over the 30 days and hopefully you guys reading this can have a go yourself. As I’m quite slim as it is ,I don’t expect a huge change in weight but this is to track more than just weight or body fat , it’s also about my general health as well : i.e. my hair , skin , nails ,the way I’m feeling emotionally and my energy levels whilst eliminating .the elimination diet is a clean organic wholesome natural diet, that eradicates toxic foods to improve your cell strength , organ function, hormonal function ,hair,nails,skin,body fat ,energy levels just to name a few.

You can grab a copy of the diet for FREE at http://www.londonpersonaltrainingstudio.com/eliminationdiet/

The measurements:

Body fat: 11.3%

Fat mass: 7.7kg

Weight: 68kg

Muscle mass: 34.4 kg

Day 1

Food log

Meal 1

09.20: 4 eggs half a pack of Scottish smoked salmon

2 litres of water

1 pear

Meal 2

: Rump steak (medium sized) ,half courgette,half broccoli, half red onion,1 garlic clove

2 tablespoons of fish oil

1 litre of water

Meal 3: (3 small steaks)half courgette ,half broccoli, half red onion, tablespoon of chilli powder,refined olive ioil

Late evening supplements:

  • Magnezium: 400 mg
  • Zinc: 2 tablets

930: 1 cup  Tulsi tea ( natural decaffeinated tea)

Day 1 how do I feel????

Well today was my first day on ED so  didn’t really expect the results to show at all today ,I woke around 7:45, had a a few gulps of water and went straight to the studio to do some work. I first ate around half 9 and by late morning the increase in water intake and clean food did start to give me a real buzz of energy . By late afternoon I will be honest and say I felt very tired.

But to finish day one ,the main thing I experienced was getting to sleep as soon as my head hit the pillow ,as someone who normally finds it really hard to switch of and just go to sleep this for me is my main positive from day one.

Thanks for reading and hopefully you will give it a try….

🙂 Adam Doran

Dax Moy Personal Training Studios

Day one at dax moy personal training studios.

 

OK well to start im going to explain a little about what im doing in London? Well I was presented with an application to dax moy personal training , this guy is pretty much the leader in the health and fitness industry, he has won many awards and trained all sorts of A list celebs and royalties, and theres a reason for that! He knows his stuff.

Obviously for all the natural emotions of leaving my family and friends  this was a really hard decision , but when I weighed up the pros and cons , the pros well outweighed the cons.

I mean there are literally thousands and thousands of trainers being churned out from commercial intense 6 week courses , but dmpts is totally different to anywhere ive seen, for a start regardless of how highly qualified you are you will study for 2 months and have to show a good understanding of the hollistic way dax moy works and understand the principles he has put in place to ensure long lasting natural results, before you can even train someone.

So my day started

So lectures started at 9 am , first lecture was with dax about the power principles, I wont go in to much detail, but these are the principles used for every client to ensure  safe powerful results.

Also we had a brief chat about the elimination diet, something all trainers have to experience for the first 30 days as all clients who want to train with dmpts have to also , so its only fair we have gone through the same, right??? Basically this diet eliminates all wheat,refined sugar,alchol,dairy and processed foods,it is a natural wholesome diet that eradicates toxins , balances your hormones , improves your cells health and in turn you will drop fat and feel AMAZING!.

Next we had some mobility with dax , I found this very imformative on how to properly get the whole!! Body up to temperature before training.

then we had lessons on the imt (integrated movement training) with laurie gomes(head coach) , it was a lesson on using natural movement exercises to use with all clients before even touching a weight. I found it very imformative although some of the moves quite difficult as I have my own imbalances .

So to finally sum up my day ,Although I have a lot of learning and hard work to go, im very positive about the path im on with dmpts , everyone seems to really want to help you learn and are very friendly.