We have now finished the allotted time of the program, and I’ve got to say the results are absolutely fantastic, I look like a new man, I feel like a new man, the challenge hasn’t all been about shedding pounds or inches but changing my whole outlook on diet and exercise as a way of life. You can eat what you want, occasionally. But you need to offset that with some exercise. Choose the right time to eat a certain food type and do everything in moderation.

I’ve lost almost 4 stones in weight and over 40inches of body mass, in just 18 week, which couldn’t have been doing me any good, however I chose to excuse it. I am certainly going to miss the sessions with Chris pushing me to challenge my own boundaries of fitness but look forward to keeping the momentum going on my own, I will return to Chris occasionally to take advantage of his knowledge of his craft and also prove to his hard work with me hasn’t been in vain.

A MASSIVE THANK YOU TO CHRIS

And everyone who supported us with sponsorship to Claire House Children’s Hospice is an invaluable place for some people and needs the support of fortunate people like us, do all you can to support this worthwhile charity, please give generously, it will be thankfully received and faithfully applied.

Why not start your own challenge, tone them thighs, flatten that beer belly, wave goodbye to bingo wings. If you need to change, or just wish to change give Chris a call, his proven results will amaze you and your friends and family. He really knows his stuff.

Watch Liam’s latest video log on his training.

I have just bought 2 pairs of trousers 8 inches smaller than I was wearing 12 weeks ago, YES 8 INCHES. Even I can barely believe it. I can now buy all my clothes in normal shops not big man shops, at overinflated prices or Internet shops catering for unfashionable fatties. My wardrobe is losing weight as fast as I am too, as none or very little of my clothes fit now.

I don’t feel hot or sweaty at the least bit of exercise anymore either, I really do feel fantastically fit fit fit.

Why don’t you start to lose a few pounds yourself in cash, make a donation to Chris for all the hard work he’s put in to this challenge. It is for a good cause and I couldn’t do it without him, and his effort!

Click the link to sponsor http://www.justgiving.com/getcarterfit

Then start your own challenge, tone them thighs, flatten that beer belly, wave goodbye to bingo wings. So if you need to change, or just wish to change give Chris a call, his proven results will amaze you and your family and friends. He really knows his stuff.

Keep watching tis space!!!

So I think you know where this is going. These latest fitness gadgets to help you burn fat a lot quicker and tone up those arms and thighs are completely rubbish.

Some of these you might heard of or seen on TV. For example this gadget called shake a weight helps you to tone up your arms in record time.  Please if that was the case we all would have perfectly sculptured tone arms by now. The adverts you see on television are most likely without a doubt hired actors and actresses told to say how good this gadget is fantastic and got great results from it. This is where the power of advertising comes in and lures you in to this great product they claim. Anyone can say how good their product is but the matter to fact you can’t get many results with this. It’s overly repetitive, boring and it’s not even heavier enough to help build muscle to burn fat!!!

There are many more out there like Reebok trainers toning your bum and abs swings gives you great six-pack.

All of these are marketing campaigns made for you to believe that they claim to work. I had many clients who have wasted their money in the past from buying theses gadgets. They are amazed with the big difference you can get through a structured workout.

My advices for all of this is don’t waste your money on these new craze equipment!! Humans are designed to lift heavy objects and move about a lot. You get more results doing something you enjoy whether playing tennis, football, gym etc.

Let me explain breakfast is key, when you are sleeping you don’t eat at this period of time your body will be fasting leaving yourself hungry in the morning. Now if you don’t eat a thing your body will respond and release glycogen (carbohydrates) stored from the liver as it thinks your body is in a life-threatening situation. This will raise your blood sugar levels and this will lead to the pancreas releasing insulin – bringing your sugar levels below your optimal level as your blood sugar doesn’t like to be so high, keep repeating this you’ll always feel tired in the morning and can lead to over eating later in the day as well as bingeing during the day. This is one of the reasons why you shouldn’t skip breakfast.

Another reason why breakfast is important if you fasted for so long, your body will release lipogenic enzymes, which are your fat storing enzymes if they increase you will be losing your lipolytic enzymes which are your fat burning enzymes. So if you don’t want to put on fat – start eating breakfast to increase fat burning enzymes straight away.

Couple more benefits breakfast can give for you: -

• Your unlikely to snack on junk food
• Feel more energised and focused for the day
• You will be healthier and leaner
• You’ll lower the risk with health problems e.g. diabetes

Start eating your breakfast now and reap the benefits to your health and fitness lifestyle.

So if Chris doesn’t destroy every muscle in my body I’ll keep you informed of my progress.

Well here we are about one third of the way through the allotted time of program, Chris hasn’t destroyed my muscles in fact he’s developed more than I thought I had, I’ve lost over 2 Stone in weight, over 16 inches of body mass from 6 measurements taken.

Everybody says I look far better, more healthy and incredibly slim, I look forward to the sessions most days even though work is busy I still find the time, and the diet is still enjoyable enough not to break it, I don’t miss the starchy carb’s or even the alcohol that much, (strangely).

So if you NEED to change, or just wish to change give Chris a call, his proven results will amaze you and your family and friends, He really knows his stuff!!!

Keep watching this space!!!!!

Mind setting is vital, it will help you keep on top of your goals and prevent less cheating or losing concentration of what you want to achieve. If you believe you can achieve your goals without a doubt you will. But if you always question yourself or don’t believe in yourself then the likelihood you won’t achieve the goals that you have set out.

If you wanted to achieve something whether it’s dropping a dress size, tone up or add muscle etc. If you don’t have the correct mindset then what is the point of trying if you doubt yourself. So start believing in yourself and you will achieve anything you want!

Have a read of this inspirational poem.

“If you think you are beaten, you are,

If you think you dare not, you don’t

If you like to win, but think you can’t

It is almost certain you won’t.”

“If you think you’ll lose, you’re lost

For out of the world we find,

Success begins with a fellow’s will –

It’s all in the state of mind.”

“If you think you are outclassed, you are,

You’ve got to think high to rise

You’ve got to be sure of yourself before

You can ever win a prize.”

“Life’s battle don’t always go

To the stronger and faster man,

Soon or late the man who wins

Is the man who thinks he can!”

Spread this to your friends, family and colleagues. If you all believe in yourself then imagine the amount of things you all will achieve.

You can perform press ups at anytime as you don’t need any equipments for it and you can perform them anywhere, so no excuses.

How to perform press ups:

• Set your arms shoulder width apart and have your feet together. Remember to keep your bottom inline with your spine, occasionally if your not use to press up you tend to have your bottom sticking up in the air.
• Important to keep your stomach braced when performing the movement.
• Lower yourself down in a controlled manner of 3 seconds, take a quick pause then explosively push yourself back up. Remember your arms do all the work.
• When you lower yourself down, you should be an inch or 2 to the floor.

FAQ’s

I find press ups to hard, is there any other way of doing them?

You have 2 options: -

1. Perform wall push ups – you do this by standing 2 feet away from the wall. Have your arms shoulder width apart. Drop your weight to the wall then use arms to push. If you find this easy move to option 2.
2. Box press ups – Just like a normal press up but this time instead of being on your toes, you will have your knees on the ground and feet up in the air.  This will take quite a bit of pressure off, once it’s comfortable move onto the normal press ups.

I find press ups to easy, what should I do now?

Try performing them in different angles of hand placement e.g. turned in or turned out for example. Change the stability of arm placement e.g. one hand placed on a step and the other on the ground. Other option is to change the tempo for example 8 seconds down pause for 2 seconds then explode up.

If you don’t do press ups in your current workout give these a go. Good Luck!

There had been some dramatic changes during this process, which is fantastic to see, with Liam putting his all through every workout. He’s very determined but that’s probably with my constant encouragement and urging him on to push those extra reps out or put more effort into it!

Originally I didn’t plan to put his progress pictures till the end of this process. But with results like this I thought it would be great for everyone to see how Liam is getting on. Here are the before and after photos for Week 1 – Week 4.

Compare Liam week 1 to week 4 Front View

Compare Liam Week 1 to week 4 Side View

The types of training we have been doing are total body circuit base with bang for your money exercises to increase the fat loss process quicker which the above photos approved to be working well.

I also have introduced modified strongman training for Liam; this is a fantastic fat burning exercise, which will also get him physically strong. It must have been very tough for Liam, as he rarely talked in the session.

Here are a sample of Liam in action.

Liam doing a full squat with kettlebell

Liam doing Strongman Training on the Prowler

Well done to Liam so far with his progress, I’m very proud of his effort and determination to get the results he deserved.

Chris Chan

If you would like to sponsor Liam please visit:-

www.justgiving.com/getcarterfit

We should technically know how to squat but nowadays with laziness we forget how to do it properly. For example we squat to sit down on a chair but most people now just fall onto their seats, sound familiar at the home sofa? Other things we do with squats; squatting to lift something heavy or squatting in or out of the car.

How to perform the squat:

• Stand with feet shoulder width apart and toes turn out slightly around 5 degrees
• Keep your stomach tight by bracing and place your hands by your ears
• Initiating the movement squat down keeping your back upright and look forward.
• As your lowering yourself down inhale and exhale as you come up to the start
• When the hamstrings touch your calves then push with your heels back to the start.  (Always remember to keep your feet planted to the ground)

FAQ’s

Doesn’t the squat give you knee joint pain?

No, the squat is fantastic for strengthening the knee joint. Make sure that you are making full contraction at the knee joint so the ligaments of your knees are fully contracted and it will strengthen it for you.

Is there a substitute for squats?

No, you have to do squats. It is a functional movement for everyday activity for example lifting and sitting down. You hear people with lower back pain and majority comes from squatting incorrectly to lift and pain is caused. This is why you need to learn to squat properly as you use it for your everyday living.

Give this a go in your next workout. Good Luck!