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    Beach Body fat-burning!

    May 20th, 2012

    Top 10 rules for beach body fat-burning!

    Fat loss exercise tips

    If blasting body fat and burning calories is one of your exercise goals, these 10 fat loss exercise tips will ensure you get the most out of every fat burning workout minute.

    Be intense with your fat burning exercise

    Don’t be fooled by the so-called fat-burning zone. This is the misguided notion that working at a lower intensity is better for fat burning than working at a higher effort level (say, for example, walking instead of running.) The harder you exercise, the more calories you will burn and it is this that really counts when it comes to losing fat.

    Choose your fat loss exercise carefully

    There is no such thing as the ‘ultimate’ calorie-burning activity. Energy burned is dependent not just on the activity itself, but on how much effort you put in, how skilled you are at it, how long you do it for, and how often. So choose a fat burn exercise that you are going to do regularly and consistently. That means an activity that you actually enjoy (unless you want your workouts to involve untold misery and boredom!) and one that is practical and accessible.

    Exercise larger muscles for greater calorie burn

    Serious fat-burning activity uses the large muscle groups of the body – the thighs and bottom, chest and back. The greater the overall recruitment of muscle, the higher the calorie expenditure. So in your gym workouts, you are much better off using, say, the rower than one of those arm-cranking machines for maximum calorie burn.

    Sustainable exercise development

    To fire up the calorie furnace, fat-burning activity has to be sustainable for a reasonable period. So while skipping is great exercise, it’s not much use if you can only do it for three minutes. The American College of Sports Medicine recommends 20-60 minutes per session, three to five times per week. It doesn’t have to be continuous effort.

    Interval training to maximise calorie burn

    Interval training, in which you mix hard efforts with bouts of recovery, is one of the best ways of maximising calorie expenditure, improving aerobic fitness and making use of limited time. To get the most out of an interval session, ensure that you work outside the comfort zone on the efforts and ease right off during the recoveries. Try a 2:2 rest/work ratio to start with.

    Carry the exercise load

    Activities that are weight bearing, such as walking and running, use more calories than those in which your weight is supported (such as swimming or cycling), simply because you have to shift your own body weight against gravity.

    Running on empty?

    You may have heard that exercising on an empty stomach in the morning burns more fat. It is true that the body has to rely on fat stores if you don’t break the overnight fast, but then again, the lack of a ready energy supply may mean that you don’t work out for as long, or as hard, as you may have otherwise done.

    Go for the afterburn

    One of the best things about exercise is that the fat-burning benefits continue long after you’ve got out the shower. This ‘afterburn’ (increased calorie expenditure) is far greater following exercise at 75% of maximum heart rate, or higher – another reason to eschew those low-intensity workouts!

    JW Training

    Article from realbuzz.com

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    Sam Cook gains muscle and sheds bodyfat in 12 weeks!

    April 15th, 2012

    Another Great Transformation from JW Training………

    This Saturday we went to visit diet client Sam cook as he came to the end of his 12 week stint on our ever popular ketosis plan. Every client we have has a different story, Sam had been troubled with a lower back injury that had plagued him for years and prevented him from doing exercise and going to the gym.

    We met up just 12 short weeks ago where Sam explained he was tired of having to miss work because of an injury and decided that he needed to take charge of his own health and well being for good. We set clear goals and decided we would work together to get him back into shape, Before working with JW Training Sam’s only exercise was going to work, now….well read his testimonial and check the pictures to see for yourself………

    Heres what Sam had to say :

    I have suffered with back problems for many years. After spending hundreds of pounds on chiropractors and continuing to lose money due the back problems affecting my work as a plumber, I decided to team up with JW training in order to strengthen my core muscles.  Joe came to see me at my home to discuss my goals and put a fitness regime together which would not only strengthen my core but improve my general fitness and physique. Joe took my measurements and weight in order to also provide me with a personalised diet plan for the 12 week period. I found the diet plan very hard going to start with, but Joe’s continuous encouragement and advice gave me the motivation to persevere and I quickly started seeing results. I had reached my goal weight within 7 weeks at which point Joe adjusted the diet plan to stimulate muscle gain – even once I started to be able to visually see the results; I was still maintaining the same weight. I have tried to be a gym goer in the past and failed to stick to a routine; however Joe has taught me the importance of keeping up the exercise routine and has shown me how much I can benefit from it. At the end of the 12 weeks I am thrilled with the results I over 30lbs and can feel a massive improvement in my core which was after all my main objective. I can highly recommend JW training to anyone who is looking to better themselves – as long as you have the motivation in yourself, with Joe’s help you are guaranteed results.

    Sam Cook

    Great work Sam! well done! Here are some more pictures before and after: JW Training.

     

     

     

     

     

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    MARCH MADNESS!!!! at JW Training!

    March 2nd, 2012

    IF YOU DO NOT ENJOY SAVING MONEY THEN DO NOT READ ON BELOW!!!!!

    We understand that the recession is hitting everyone hard this year and as of today (2/3/12) petrol prices have risen yet again!

    With all this extra cost its a struggle sometimes to make ends meet- We understand that anyone who is reading this puts a priority on their health and fitness or is looking to make a start on a quest for a new beginning- So we decided that for 1 month only we are going to slash our extremely popular diet plans by 60%!!!! Yes throughout the whole of March you can purchase a fully tailored ,money back guaranteed diet plan from JW Training for just £60!!!(RRP £150)

    We want to help you all get in the best shape of your life and by bringing you our easy to follow eating plans at a very affordable price, we make this possible. JW take care of everything for you, all you have to do is simply follow our guidelines and watch the weight fall off! (not literally of course)

    Below are some links to some of our past clients:

    Graham  

    http://jwtraining.net/jwt-blog/2011/12/graham-drops-over-30lbs-in-just-12-weeks/

    Hannah

    http://jwtraining.net/jwt-blog/2010/06/weight-loss-client-hannah-sergeant-loses-over-20lbs/

    Sara

    http://jwtraining.net/jwt-blog/2010/09/client-sara-durante-loves-her-new-lifestyle/

    Mike

     http://jwtraining.net/jwt-blog/2010/08/and-the-biggest-loser-is-mike-grey/

    Well I think you all get the picture! When it comes to results we really do deliver! and with a money back guarantee- what have you got to lose?

    here’s a recap on what you get from us for just £60!

    MARCH MADNESS INCLUDES: 

    -Fully tailored easy to follow 12 week diet plan

    - A fat torching custom workout program

    -Full support throughout the plan from our expert staff

    -changes to your plan if you need them at any point

    -A no questions asked money back guarantee if you do not reach your goal

    Train hard and stay healthy

    JW Training

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    Attention ladies! How about some tips this Valentines?

    February 14th, 2012

    Celebrate & Lose Weight

    Hey everyone and happy velentines to you all! after looking around the net as I do most days researching and looking for new ideas for JW Training, I discovered sime great tips from author Amy hendel and I thought id share them with you….enjoy!

    Are you looking forward to this Valentine’s Day for the romantic date, late night loving and cuddly morning after? What you probably aren’t anticipating is the extra five pounds that result from the office candy dish, the grande box of chocolate and the sumptuous four-course wine and dine rendezvous. The end of the year holidays aren’t the only weight-gain culprits – the lavish chocolate and wine on Valentine’s Day can be just as diet-damaging. Here are expert tips to avoid putting on the pounds this Valentine’s Day – or any other holiday.

    Woman Eating Cake

    Why is Valentine’s Day a diet nightmare?

    The Day of Love, like most holidays, is centered on food, food, and more food. According to family lifestyle therapist Amy Hendel, author of Fat Families, Thin Families, women tend to gain weight because they are in the kitchen more, tasting and preparing yummy treats and that the mindless, casual munching all day equals significant unaccounted calories. Hendel adds, “Holidays can be stressful so women tend to turn to food for stressful eating and comfort.” Add the easy accessibility to food, from chocolate gifts at the office, special cakes and constantly filled candy bowls and you’ve got a recipe for diet disaster. To make things worse, stress can raise a woman’s cortisol levels, which makes her more susceptible to overeating. In addition, if there are a lot of planning and preparations to be done for the big day, women often ignore the best of health-conscious intentions. “Women will abandon even their entrenched routine exercising,” says Hendel, “because [things] need to get done.” And as if the ubiquitous Valentine’s Day goodies aren’t enough, the February holiday is during the winter, when cold weather and less daylight can contribute to carb cravings and the winter condition called seasonal affective disorder or SAD, also termed, according to Hendel, neurovegetative syndrome.
     
    Tips to avoid Valentine’s Day weight gainBy no means does this mean you should dread the anticipated Day of Love or deprive yourself of the holiday’s food and enjoyment. It just means being strategic in sticking to your healthy diet and exercise aims, even if they are temporarily abbreviated. Here are some of Hendel’s top holiday health tips — which are applicable all year round, regardless of the holiday in question.

    Health tip #1: Walk, walk, walk

    On the hunt for the perfect Valentine’s Day gift for your mate? Do it on foot. Hendel suggests, “Walk as much as possible — walk to do your errands, park the car further away — just squeeze in moments of brisk activity.”

    Health tip #2: Tighten up your workouts

    Have a big Valentines Day party or romantic dinner planned? “Don’t abandon your exercise — do what you can,” says Hendel. “Do fewer minutes but turn up the intensity.” She also recommends simply doing your workouts at home — with fitness DVDs or online fitness videos — so you save travel time to the gym.

    Health tip #3: Pre-determine your treats

    This isn’t your first Valentine’s Day — you are well aware of the decadent treats before you. Hendel says, “So plan ahead of time what portion-sized treats you will allow yourself and which you won’t this year — that pre-planning will add some ‘guilt’ if you start breaking the eating rules.” For example, eat one single piece of really good chocolate at work — or at home — every day or save your indulging for your actual Valentine’s Day dinner date. And eat slowly, savoring every delectable bite you take.

    Health tip #4: Take a romantic stroll

    You’ve sumptuously sat through a cocktail, appetizer, dinner and dessert. Help your food digest and burn a few extra calories by going for a hand-in-hand stroll once the bill is paid. If possible, you can always walk to and from your dining destination instead of driving.

    Health tip #5: Use healthy substitutes

    If you are making your Valentine’s Day dinner for an at-home rendezvous, Hendel recommends using healthy replacement, or healthy substitute, ingredients. She says, “Try fruit puree instead of butter or oil in cake recipes, and switch out oil and replace it with 100 percent Florida orange juice in marinades or for citrus salad dressing.” Additionally, choose leaner cuts of meat, skinless poultry or seafood for your entrée. Best yet, many aphrodisiacs are considered superfoods and are quite inherently healthy. Check out these 30 aphrodisiac foods and plan your romantic menu around them.

    Health tip #6: Snack smart

    The weeks leading up to Valentine’s Day, when the sweet treats start rolling in, make sure you have healthy, balanced snacks on hand and choose them instead. “Get to know some satisfying snacks like air-popped popcorn with flavored sprays, fat free low sugar flavored lattes, diet hot cocoa (made with evaporated skim milk), apples and some dark chocolate or sugar free caramel dipping sauce, baked apples with cinnamon, veggies and bean or hummus dip to name a few,” suggests Hendel.

    Health tip #7: Journal for your health

    You have time to read the news and celebrity gossip, meaning you have time to write down or type up your eating and exercise habits. Hendel recommends journaling what you eat and the exercise you do to hold yourself accountable. Not only will you be less likely to scarf that sixth chocolate truffle, you’ll also be less likely to forgo your noon spin class. Read why journaling is the single best way to lose weight.

    Health tip #8: Wear fitting clothes

    You know that formfitting sweater dress with the chic wide belt? Wear it to work, wear it on your Valentine’s Day date, wear it any time you may be faced with the opportunity to over-indulge. “Wear belted clothes that make you aware when you overeat,” Hendel advises, “It’s literally a physical barrier to overeating (if you don’t loosen the belt!).”

    Health tip #9: Stay on track even if you slip

    “Keep a balanced diet in place and don’t allow one day of overeating to justify breaking lose and abandoning healthy eating completely. “One day is not your downfall — it’s when you let it evolve into days of overeating that you’re in trouble,” warns Hendel. That means if you feast on loads of fondue, toasted bread cubes, and an entire bottle of wine on Valentine’s Day, don’t let that shake your resolve so you continue to eat too much the day after, and the day after, and the day after. Just get back on track with healthy eating and daily exercise.

    Health tip #10: Be prepared for emotional eating

    Date stand you up? Getting over an ugly divorce? Perhaps this year’s Valentine’s Day is causing you serious duress — that’s no excuse to let it lead to diet destruction. “When you’re tempted to eat emotionally, have other options ready, like gum, hot tea or a low cal beverage, or an ongoing hobby,” says Hendel. Just think, you’ll feel so much better if you go on a 400-calorie hike than sitting on your couch hoarking down 1,000 calories worth of chocolates.

    Oops, you’ve put on the 5 pounds, now what?

    Don’t distress. Hendel advises to first get rid of the tempting leftovers (bye bye heart-shaped sugar cookies and cordial cherries) and put the above tips back into practice. In addition, Hendel says, “Agree that losing a pound to two pounds a week is the most sensible way to diet and exercise.” No extreme dieting or exercising, it only sets you up for burn out, injury and bingeing. Need more motivation? “Buddy up with a friend to help keep each other on track and join a website program that helps you track calories — accountability is a huge help,” she adds. Lastly, Hendel suggests that you use healthy meal plans and eat at home — as opposed to restaurants — so you can monitor your eating, portion sizes and calories. 
    Hope you enjoyed the read!
    Happy Valentines!
    Train hard and stay healthy
    Joseph Webb
    Jw Training

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    A simple way to detox and make water taste better!!!

    January 12th, 2012

    Heres an article on why adding lemon juice to water can really get you going!

    Did you know thatWater comprises 60 percent of your body weight and is essential for the normal function of your bodily symptoms? MayoClinic.com reports. Water helps flush toxins out of your vital organs, carries required nutrients to cells and provides hydration for tissues like that in your ear, nose and throat. You can enhance the benefits of water by adding lemon.

    Improves Weight Loss

    Adding lemon to your water can help boost your metabolism and aid in digestion, making weight loss more efficient, states Theresa Cheung in her book “The Lemon Juice Diet.” Lemon is one of the most pectin-rich of all fruits with the lemon peel alone containing 30 percent of this compound. Pectin can make you feel satisfied longer, staving off hunger for improve weight loss results, Cheung mentions. Pectin may also help bind cholesterol in the liver to reduce bad cholesterol levels and regulate blood sugar. Adding a dash of lemon to a cup of water can provide extra nutrients.

    Lemon juice yields over 90 percent vitamin C, which is a powerful antioxidant, according to Cheung. Vitamin C helps to boost immunity, facilitate the production of collagen for skin, scar tissue and blood vessels, and is necessary for the healing of wounds, MedlinePlus reports. Not only can the addition of vitamin C help to improve weight loss, but it can also help to inhibit free-radical damage caused by metabolic activity and the environment. The quercetin bioflavonoid present in lemons is also a super-antioxidant that can bolster the immune system by stimulating the production of insulin and may have antiviral, anticancer and antiallergenic qualities, according to Jean-Jacques Macheix, Annie Fleuret and Jean Billot in “Fruit Phenolics.”

    Calcium Absorption

    Adding lemon to your water helps your body absorb calcium, the body-building mineral . Weight-conscious individuals who are lactose intolerant are at risk for calcium-deficiency; thus, drinking lemon water can help replenish calcium levels in the body by encouraging absorption, Cheung notes. It’s also a healthy alternative to high-fat dairy products.

    Nice read there,
    hope you enjoyed
    Train hard and stay healthy,
    JW Training
    article from livestrongs website. thanks to live strong. 

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