NEW Blog – we’ve moved!!!

Hey Guys!

Thanks for reading my blog – it’s now gone NEW!

Click here or visit www.TheWeightLossTips.co.uk for a new shiny, and regularly updated blog!

See you there!!

Mark

Post lunch tiredness?!

Many people go through the above, around about 2-3pm.

If this is you, you need to address your daily, food, and primarily your lunch.

If you’re eating a sandwich, a bag of crisps and a chocolate bar, you need to change this! You’re taking in too many carbohydrates, and too many sugary ones too.

Switch to some lower GI, slower burnings carbs, and integrate some good fats, and protein.

A favourite of mine at the moment is;
Water cress and rocket salad Base
Olives
Cottage Cheese
Chilli infused beetroot
Live sprouts
Avocado oil.

The above is full of protein, good fats and enzyme rich foods that will assist the digestive system and help transport nutrients to the body for energy.

Ditch the sluggish, processed foods, and go for live, colourful, vibrant foods as this is how you’re daily energy levels will duplicate the food you eat!

SAQ drills and training styles

I spent last week with Nick Grantham and Duncan French, 2 of the UK’s top S&C coaches on a 3 day internship.

Not only did it open my eyes to coaching and programme design, but to how ineffective some people workout, and how, with just 10mins you can get a full body, furnace blasting session in!!

For the first time, I was introduced to proper, SAQ drills. Man this stuff is intense!

It works on not only co-ordination (needs to be improved), balance (as per #1), and speed work (and some!)

Short strides, minimal ground contact, low centre of gravity, it’s all common sense, but when put into a routine, you can see the effectiveness of structured drills, in just rounds of 20-30secs.

You’re muscles get a great workout, as does your cardiovascular system, and the DOM’s that are associated with 2-3 10mins rounds are a newbie!

Change your standard routine.

Workout intensely, but with controlled speed and watch the difference! I’m certainly going to be including this stuff in my sessions!

Ebooks for Fat Loss, Fitness and Health!

I’ve just published 2 new ebooks that WILL get you results!
Both books are over 65 pages in content, so you can rest assured I’ve put time and effort into both!

The first, is a BodyFit “Home” Bootcamp ebook. It contains 11 workouts you can do at home, in the park or the gym, with zero equipment required. There is a nutrition plan that will help you drop a clothes size in 21 days, supplement info, and a 2 week food plan to follow!
Click here to view/purchase!

The second, will work equally well alongside the above, or by itself – Over 50 recipes for breakfast, lunch, dinner and snacks. It also includes a 4 week, day by day food plan to ensure health, better energy and fat loss. At just £15 this is a steal.
Click here to view more or purchase!

THE most important mineral you WILL be deficient in!

Over 80% of people are deficient in Magnesium.
This can affect you in so many ways, from sugar cravings, muscle cramps, constant waking in the night, cravings and mood swings around the time of the month for women and more. I’ll be writing a more comprehensive article in the future, but thought I’d share with you 2 comments from my bootcampers this week;

“I have been using this Magnesium spray for about 6 weeks now, and the effect it has had on my sleep was almost instant. I used to struggle to get to sleep; tossing and turning for hours, even though I was absolutely knackered. I used to wake each morning feeling completely worn out. The first time I used this spray it did sting quite a lot, but that only lasted about 10 mins, and the slight discomfort is well worth it because it has had a massive impact on my sleep. I get to sleep much quicker now, and I wake less during the night.

I was amazed that it worked so quickly. I was a little bit sceptical about how much a spray could really help. But it did. It has also helped with my sweet cravings, I just don’t get them anymore. And I have also found that it doesn’t sting anywhere near as much as it used to. I wouldn’t be without it now.”

“I have been using the spray now for 2 weeks, I had it in the cupboard for 5 weeks, but never thought to use it, until I mentioned to Mark that my chocolate cravings were getting out of control and were keeping me awake at night. The first time I used the spray it worked and I slept like a log and have done ever since plus all my chocolate cravings have disappeared completely. Mark your a Hero!!! ;0))”

Go try some now! Locate transdermal magnesium oil if you can, the absorption and effect is much better than tablet format!

Round 2 of Xtreme Bootcamp

The “Select 6” tackled the “94 steps of Hell” and it was pouring with rain.

If you want results, they will happen in ANY weather, not just the sun! Get out of your comfort zone, and you’ll get results!

Click HERE to view the VIDEO of Xtreme Bootcamp #2 from Mark Raynsford on Vimeo.

Xtreme BodyFit Bootcamp

We run some very successful bootcamps around Surrey, and have just started our first 4 week round of Xtreme Bootcamps, for 6 people only!
At our “regular” bootcamps, everything is bodyweight – the Xtreme version uses various pieces of equipment, combined with short, sharp intervals.

Below is an excerpt from the first round. Email me through the BodyFit Bootcamp website if you’d like more information or to book in!

The “new” Fat Fighter?!!

Scanning through a freebie “fitness magazine” (they have the same name as my bootcamp so sent it free with a view to me advertising in it!) there was a page long advert for yet another miracle “fat loss” pill.

On further reading it sounds similar to that massively successful “Alli” pill which came on the market, and has dissapeared equally as fast!

However, there was an exert from it, and a heading which I just had to comment on!

Here it is;

“Have you ever wondered why sea animals never get fat? Now this new revolutionary slimming substance has finally been discovered and developed into a remarkable diet pill.”

Prof. Sandrine Gautier PhD. (expert in polymer science) dedicated several years’ research to come up with a high powered and patented diet pill with no side effects. Now she has discovered the special ingredient millions of women and men have always dreamed of: Xipisan. The idea is as brilliant as it is simple. Have you ever seen an overweight fish? Or an oyster with a few pounds too many? Everyone knows that sea animals never get fat. That’s because their bodies contain Xipisan- extract from Aspergillus Niger which is now available as a diet-pill at your pharmacy for everybody who wants to lose unwanted fat.

– Errrr NO! I’ll tell you why sea animals never get “fat” – because (1) rarely do they stop moving, a still fish tends to be a dead fish! (2) Because they don’t eat crap! They don’t have take-a-ways, they don’t have alcohol, they don’t have biscuits and crisps – they eat what they are supposed to! That’s why they aren’t fat you foolish woman!!

And at the bottom;

Victoria Keane (45) housewife: “7 weeks ago I weighed 12st 8lb (size 18) now I am down to just 9st 4lb (size 12)! During this time I didn’t change my eating habits at all: the pounds must have disappeared due to the new slimming capsule.”

– Rubbish – this pill will not have had that much effect in such a little time without any changes to your diet. She was probably given nutritional advice along with the pill, and I guarantee the nutrition advice would have been what caused the weight loss, as drastic as that was!

Everyone is always looking for a pill or a quick fix as the answer.
How bought making some changes that will enhance you’re health at the same time?
– Remove alcohol in the week?
– Only have a takeaway once a month?
– Remove sugar from your diet for 2 weeks?
– Stop eating high amounts of Saturated fat in the first place?!

You didn’t get fat because you were missing the “magic pill” you got fat because you didn’t move enough and ate too much of the wrong foods!
Make some changes and stick to them!
Clean up you’re diet, and you’ll clean up your life!

Killer workout!

Hey guys!

Firslty apologies! I’ve been busy! That aint no excuse, but I’ve now got a system of organising things so EVERYTHING should run more smoothly, including more regular blog posts!!

OK, I had a 3 day mentoring course a few weeks back in Guernsey via Jon Le Tocq, who is known for his “intense” workouts!
On the second day, he decided to put 9 of us PT’s through a workout.

It wasn’t pretty!

If you want to see some pain, some PT’s struggling, watch this video!
a 15 minute, non-stop round. Prowler Pushes, burpees and pressups.

Hmmm, yes, I’m the one at the end sitting down, not looking too fresh!!

If you’re gonna workout, workout hard!!

Resolving workout fatigue

Sometimes you don’t have that spark for a workout, or muscles are still aching from a previous workout.
Yes, sometimes a rest day is as good as a workout, but if you’re there and want an alternative, try the following;

Problem – Aching legs from a football/sport or heavy legs workout
Exercise Resolution – Jump onto a static bike, plug in some tunes and go for a “steady state” cycle – keep the resistance low to moderate and look to spin the RPMs around the 70-80 mark for approx 15-20mins. This will get the blood around the body and legs in particular delivering key, fresh nutrients to those “worked” muscles, whilst assisting with removal of lactic acid and by-products. Finish with some static stretching.
Supplement Resolution – Vitamin C and a good strength Omega-3 oil will help with internal inflammation. Nitric Oxide or Arginine before the session is also good for blood vessel dilation to assist with nutrient delivery and by-product removal. Alternatively Magnesium oil is a fantastic muscle relaxant – spray this on the worked muscle before bed and wake up with fresh muscles!

Problem – Feeling round shouldered and slouched from sitting at the desk all day?
Exercise Resolution – Stretch out the pec muscles(those that tighten and round the shoulders) and then run through some pulling exercises, incorporating movements into the body. This will work the upper back muscles which will not only pin them back, enhance your posture, but will give you that feeling of “opening up” from the desk gorilla position!

Problem – General muscle ache due to previous workout
Exercise Resolution – Rather than hammering the muscles again, before they have properly healed, either pick a light weight you can perform 15-20 reps with and bash out 2-3 controlled sets of full body exercises to increase new blood flow to the area without causing further damage both to the muscles and the central nervous system (the nerves control your muscle stimulus as well as your “overtraining system”) or pick 5 full body movements, and run through 3-4 rounds of a bodyweight circuit – squats, pressups, lunges, burpee, inverted row, plank.
Again enough to get the muscles working and the blood flow moving, but without additional external resistance which could cause more damage than benefit.

Feeling low and in need of a pre-workout pickup? Here are a few;
1) Caffeine – a shot of espresso 30mins before a workout will give you the stimulant needed to power on. Advisable not to take after 4pm due to the stimulant effect
2) Try 5g of Tyrosine before the session to enhance mental clarity and alertness
3) Acetyl L Carnitine, 2g mid morning will keep senses alert and can help with fat oxidation.
4) 15mg of zinc before bed, or 5-HTP will help sleep levels, thereby increasing recovery and freshness for the next morning.