Tuesday, 21 April 2015

4 Top Dieting Mistakes Women Make

4 Top Dieting Mistakes Women Make

Working as a personal trainer and talking to clients has helped me pinpoint the 4 top dieting mistakes women make.  In this article I will share these common mistakes and help you avoid them.  Let's face it, nobody likes to diet, but hopefully I can convince you that it doesn't have to be all torture.  I will begin with one of the biggest sins.

1. Eat Too Many Carbohydrates.

This is a huge mistake I see mostly with the ladies.  Typical signs of this include bread or cereal for breakfast, yoghurt for snack, sandwich for lunch and pasta for dinner.  If your day resembles something like this, you may be committing this dieting sin.

Now, I am not bashing carbohydrates and trying to turn you into a low carb eater.  The main criminal here is processed carbohydrates.  Things like bread, pasta and most yoghurt’s are highly processed with a lot of additives.

To fix this dieting mistake, eat more fruit and vegetables rather than processed carbohydrates.  Look for unprocessed carbohydrates like oats, unsweetened yoghurt, quinoa, sweet potatoes etc.  Also follow the next tip below.

2. Not Eating Enough Protein.

This is another of the worst diet mistakes for women – not eating enough protein.  It is related to the first problem above with the carbs.  Protein is your best friend when trying to lose weight.  It keeps you fuller for longer, is the hardest type of food to digest (which is a good thing) and helps maintain muscle.

Every meal should have protein included. Good protein sources include eggs, beef, chicken, fish, nuts and beans.

3. Not Eating Enough Good Fats.

Ah, the dreaded 'F' word that is fat.  It amazes me that people will eat foods with added sugar, salt and other nasty additives.  Yet, will avoid fat like the plague.  Your body needs essential fats for everyday functions.  Good fat can actually help you lose weight!

Good fat sources are olive oil, nuts, avocado and fish.  You can easily add good fats to your meals with a teaspoon of olive oil, a sprinkle of nuts or sliced avocado.  You can also buy some fish oil capsules for more of the good stuff.

4. Drinking Too Many Calories.

I've seen this plenty of times with the girls who sit down to a healthy salad, then chase it down with a fruit juice or other unhealthy drink.  A meal can be completely ruined with a bad drink choice.  Bad drinks include fruit juices, sodas, tea or coffee with added sugar.  Fruit juices might as well be called sugar water.

Instead drink lots of water, green tea and coffee without any added sugar.  Plenty of water is hugely important for weight loss and being healthy.  Green tea and coffee can help bring a bit of flavour to your life without spoiling your diet.

So there you have some of the worst diet mistakes for women.  By making some small changes, you can avoid these common mistakes and live a healthier life.

If you want to lose weight fast, check out this post - The Complete Guide To Fast Weight Loss

Monday, 13 April 2015

Lose Fat From The Legs & Bum Workout

Want to lose fat from the legs and bum? If so, you're in luck as I have created a video with a workout just for you.  Check it out below.

Lose Fat From Bum And Thighs Workout Notes

Make sure you warm up first of all by doing some bodyweight versions of the exercises shown on the video.  This means you complete the exercises shown without any weights. Do 1-2 warm up sets of 5-8 reps.

Then, add weight and perform all 3 exercises as instructed in the video.

Take 1 minute rest between each set of every exercise. For example, do 12-15 reps of squats, rest 1 minute, then do another 12-15 reps of squats.

Extra Cardio Or Interval Training

After you have completed the weight training exercise, you should do the next part of the workout shown below.

To begin the workout, pick a favourite exercise like the treadmill, bike, run outside or whatever else. Then warm up by going at a steady pace for 2 minutes.

Now start doing sprint intervals for 8 seconds, followed by 12 seconds at a slow pace.

This means you go as fast as possible for 8 seconds, and then go slow for 12 seconds to recover.

Repeat this process for 20 minutes.

Ask away with any questions in the comments below.

Sunday, 29 March 2015

Full Body Workout Weightlifting For Weight Loss

I created a new video with a full body workout for weight lifting for weight loss.  You can check out the video below.

Use this full body workout to help for your weight loss program. Use this workout 1-3 times per week.  Do some cardio and other workouts as well if you can.

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Tuesday, 3 March 2015

4 Week Fat Burning & Muscle Building Program

This 4 week program will help you burn fat and build muscle.  There are two workouts using a push pull split, which you can see below, with some explanation notes after.

Workout 1 - Push Workout - Chest, Shoulders, Triceps & Abs

Dumbbell shoulder press

4 sets of 8-12 reps

Barbell squats

5 sets of 8-10 reps

Incline dumbbell bench press

3 sets of 8 & 6 reps each
Grab a set of dumbbells and do 8 reps, then immediately grab another lighter pair of dumbbells and do 6 reps. That’s one set.

Leg press
Reverse crunch

3 sets of 10-15 reps
Do exercises in pairs as a superset

Dumbbell side raises (shoulders)
Push ups
Ab crunches

3 sets of 8-12 reps
Do 3 exercises as a circuit with no rest between exercises

Workout 2 - Pull Workout - Back, Biceps & Traps

Lat machine pull down

5-6 sets of 8-12 reps
Alternate different hand grips each set

Barbell bent over row
Dumbbell biceps curls

5-6 sets of 6-12 reps
Complete two exercises in pairs as a superset

Stiff leg deadlift

3 sets of 8-15 reps
Complete two exercises in pairs as a superset

Rear delt raise or reverse cable fly
Barbell bicep curl

4 sets of 8-15 reps
Complete two exercises in pairs as a superset


  • This is a 3 days per week workout program.
  • Alternate between workout 1 & 2 (workout 1 is done twice the first week and once the second week).
  • You will do each workout 6 times in 4 weeks.
  • Try to increase your reps first, then the weight you use.

Ask away with any questions.

Get more free workouts and fitness stuff here - http://www.wcfitnessonline.com

Friday, 20 February 2015

Shoulder & Upper Body Workout

If you want to work the shoulders and upper body hard, this workout is for you.  Do less rounds if the volume is too much for you.

Circuit 1

High pull 
Upright row
Dumbbell shoulder side raise

Do 4 rounds for 6-10 reps each exercise

Circuit 2

Incline dumbbell bench press
Dumbbell bent over row
Dumbbell biceps curl

Do 5 rounds for 8-12 reps each exercise

Circuit 3

Rear shoulder fly
Dumbbell front raise
Dumbbell shoulder press

Do 2 rounds for 8-12 reps each exercise

Get my Free report on 5 proven ways to burn fat here: http://bit.ly/wcfitnesspersonaltraining

Saturday, 7 February 2015

Tips On Losing Weight Fast With Soup

I want to share a very simple method of losing weight today with soup.  Now, I'm not talking about simply buying a can of soup from a shop and magically losing weight.  It’s not quite that simple. Let’s elaborate.

One of the best ways of losing weight is by eating a tonne of vegetables.  I'm not just talking about a salad at lunch and some peas with your dinner. Mr 5-a-day doesn't really cut it here.  You need to be eating a whole lot more veggies.  We all know that vegetables are super healthy and can help you lose weight. They fill you up for less calories and ensure your body is running optimal (which burns more of the fatty stuff).

One great way of getting more vegetables into your diet is by eating lots of soup. Let’s face it, vegetables can sometimes be boring and dull to eat. Soup can make veggies tasty, meaning you can sneakily cram a whole lot more inside you.  Warm soup is also great at filling you up, so you’ll not overeat.

Be Careful Though!

You need to be careful and not just randomly buying tinned or package soups from shops. A lot of them are filled with sugar, salt and other toxic ingredients.  Therefore, minimise the amount of pre-package soup you buy and always check the label.

A better way, is to make your own soup from scratch, which is super easy by the way.  There are loads of recipes you can find online, or check out my carrot and coriander soup here.

To make it even easier, you can simply make your own soup with whatever vegetables are in the house, or on offer in shops. 

For example, chop up a load of onions, leeks, carrots, spring onion and throw into a pot. Add some lentils and other soup mix lentils and throw into a pot as well.  Boil until all ingredients are soft, then add some stock cubes, salt and pepper for flavouring. Then enjoy.

Another good example with bigger vegetables like cauliflower, broccoli and spinach, is to boil until soft, then blend with a food processor.

Simple as that, you have pots of great soup to help you lose weight.

How Do I Lose Weight With Soup?

To lose weight with soup, start having it alongside lunches and dinners to fill you up. It also makes a great healthy snack when you are hungry. 

While I would encourage you to eat lots of soup, don't neglect other food sources for healthy fats and proteins.

Any questions or comments? Ask below.

What's your favourite type of soup? Got anything good ones to share?

Wednesday, 4 February 2015

Design Your Own Workout Program - How I Am Training ATM

I thought I’d write a post on how I'm training at the minute, and how you can use it yourself for any goal. Be it, fat loss, muscle building or ninja training.  I will explain everything below, so that you can apply it to your own training regime. This routine follows a “mandatory” template, which has flexibility after.

Design your own workout program
In essence, the first half hour is a template to follow, then the rest of the hour is modified for you.  Each workout begins with 3 exercises that hit every area of your body.

Exercise 1, is a leg exercise like squats, deadlifts, lunges etc.

Exercise 2, is a push exercise for the chest and shoulders such as bench press, chest press, shoulder press etc.

Exercise 3, is a pull exercise for the back like rows, chin up, lat pull-down etc.

Below you can find an example workout for phase one:

Barbell shoulder press
Machine lat pull-down

You would then change the exercises for the next workout, you do one exercise, once per week.

What about sets and reps?

For the sets and reps, you can switch between heavy and light days.  On heavy days go for 4-5 sets of 5-10 reps. On light days, go for 4 sets of 10-15 reps.

A heavy day’s workout would look something like this:

Squat – 5 sets of 5-8 reps
Barbell bench press – 4 sets of 6-8 reps
Bent over row – 4 sets of 6-10 reps

How to modify this workout to suit you

Start each workout with the above template. This ensures good quality development and progress.  After the first phase is completed you will complete training suitable for your goals.  As this varies I will list various activities for this below depending on your goals.

Fat Loss Phase

For fat loss training, you can do 30 mins of cardio for fat loss if you like. Whatever floats you boat cardio-wise is fine.  Some interval training like this link is good.  You can also some extra high intensity weight training if you prefer.  Cardio training isn't the best exercise for weight loss, so don't overdo it.

Muscle Building Phase

For muscle building, you will want to complete more weight training exercises.  I personally pick my favourite or lagging muscles which I want to improve (usually my shoulders). You can then do another 3-4 exercises of the areas of your body you want to hit.  2-4 sets of 6-15 reps is a good range. Don’t be afraid to mix things up and try new techniques.  Use this to focus on your weak or favourite areas, and have some fun!

Don't forget about your nutrition! whatever you goals, you need to eat to lose weight, or eat to build muscle.

Any questions or comments? Ask away below.

What's your favourite way to exercise?

3 Week Diet Program