December is a crazy month!

What with Christmas parties, Christmas shopping and over indulging in all that extra yummy Christmas food. Add to the the increased strain on our time with seeing friends and family and then having to wrap all those gifts is it any wonder that the average person packs on over 10lb of fat over the Christmas period?

Well it doesn’t have to be that way. I’ m going to tell you how you can keep from piling on the pounds and help you get fit over the Christmas period so you look great in that little black dress at the New Years party and I’m not going to ask you to pay a single penny until the New Year.

That’s right, if you sign up to one of my morning Boot Camp classes* I will give you FREE membership until 1st January 2010.

All you have to do to take me up on this offer is call me on 07834284706 or email me at marc@marckent.com and book your consultation where we can go through all your health and fitness goals and I can address any nutritional questions you may have.

But Don’t delay, Christmas is right around the corner so you need to ask your self. “Do I want to go into the New Year carrying an extra 10lbs of ugly body fat or am I goimg to look GREAT at the New Years party?

Its your choice

Train Hard, Eat Smart, Look Great!

Marc

PS. So “the catch?” you might be asking. Ok, below is the small print.

Simply pay the one off joining fee of £35 and complete the standing order form which will start on 1st January 2010

Offer only open to the following class times 6.30am, 9.30am and 12.00pm

If you join the above times the monthly membership will be £35 reduced from £40

Offer subject to a minimum term of six months, plus a one month notice period

Offer is open to new members only

If you have any further questions please call or email

Summer is finally here and its time to head down the beach and show off that body you have been working hard on all through the winter. You have been exercising through the winter haven’t you?

Well if not now’s the time to take action and stop putting it off with excuses such as “oh, I’ll start tomorrow” or “just one more biscuit, slice of cake, vodka etc wont hurt”

So to help you get a beach ready body that you can be proud of I’m going to give you my top five tips to give you the best results in the next two weeks.

Now I’m not saying it’s going to be easy but then nothing truly worth having is ever easy. So here are my top five tips…

1, Stop working your abs in the hope that if you do thousands of sit ups/ crunches you will be able to burn loads off fat and get that toned midsection that you desire. It just doesn’t work like that. The body burns fat from genetically determined places which you nor I have control of and doing sit ups/ crunches won’t burn anywhere near enough calories to elicit a fat burning effect.

2, Exercise! Come on, you didn’t honestly think you could get ready for the beach without putting in a little effort did you? You don’t need to live in the gym but what you do need is a 20-25 minute whole body workout done 3-4 times per week using compound exercises that use the largest muscle groups in the body, (check out some of my videos for ideas). By using compound exercises that use more than one muscle group at a time you will not only stimulate muscle growth and burn calories, you will also rev up your metabolism which will allow you to burn more fat all day long. Stay away from shaping exercises as they don’t burn anywhere near as many calories.

3, Follow your 20-25 minute workout with 15-20 minutes of interval cardio. Interval s can be done on any of the traditional cardio machines or out side. After a five minute warm up on your chosen exercise to get the blood pumping you then go as fast as you can for 30-60 seconds and then rest for the same amount of time. Repeat this for a total of 15-20 minutes for a great fat blasting workout. If you’re up for it try hill sprints or try skipping as fast as you can for a minute then slower to catch your breath then repeat. Interval training will help you to burn more calories post workout than slow steady cardio. Forget the fat burning zone; you want to burn as many calories as you can!

4, Nutrition. Fuel your body with real food. Try to eat as much fresh natural food as possible staying away from processed packaged food which is generally high in fat, salt and sugar. Try to reduce you consumption of caffeine which dehydrates the body and alcohol which is a useless nutrient that the body has to deal with before it can burn any of the calories that you’ve eaten from food. Basically if it wasn’t around when the cavemen where then don’t eat it. Technology may have moved on since then but the body still works on the same principles as it did thousands of years ago.

5, Be sure to drink at least 2 litres of fresh water per day. Did you know that the body is over two thirds water? Water is used by the body for transporting and carrying nutrients between cells, exchanging oxygen in the air we breathe with the carbon dioxide produced in or cells which must be excreted from the lungs. Water helps flush the body of toxins and waste products through urine, sweat and tears. Water helps to keep the skin healthy, helps to reduce wrinkles and helps reduce your chances of getting headaches. Need I say any more about water?

There you have it, my top five tips for getting a beach ready body in two weeks but will you act on them?

Train Hard, Eat Smart!

Marc

Today I’d like to share a quick full body fat burning circuit I did with just a pair of dumbbells. In this circuit I alternate between upper body and lower body exercises which helps to get the heart rate up and burn extra calories.

[youtube]http://www.youtube.com/watch?v=Nf8T6MHisWQ[/youtube]

The circuit took me just under 6 minutes to complete. I then had a minutes rest and completed another 2 circuits for a quick 21 minute training session.

Give it a go and leave me a comment to let me know how you got on.

Train Hard, Eat Smart,

Marc