Tuesday, 30 October 2012

Wanting what you havent got,,Genes play a role, Know your body type..By GM-Fitness


We as humans are always looking for what we have not got TRUE?

We often dream about getting the perfect body, sometimes doing outrageous things in the pursuit of it - Fad diets, infomercial gadgets sold by disturbingly enthusiastic people, exercise for hours on end. Yet, despite all of the hard work, Do we achieve it.

If you know your body type and work with it, Then the answer is yes...But go against your body type and it will be a constant battle...


 Witness this conversation I overhead at the gym between two women quite recently, quite often I hear this!

(As a tall, thin and glistening woman walked by) "Oh, look at her. She's so skinny. She probably hasn't eaten since ...... "You know she's had work done — nobody could look that perfect without some help."
"Listen to you talk! I would kill for your thighs."
"Oh, please — look at these flabby things! And you're one to talk, Ms. Perfect Abs."
"Perfect? Maybe perfectly awful."
These women looked amazing but, like many of us, they were so focused on their imperfections, they weren't seeing what I was seeing.

Whether you're a man or a woman, chances are you think you dont have the perfect body. Chances are even greater that you've done things to get the perfect body - Leg lifts and crunches, hours on the treadmill and hundreds of salads — all the while hoping that you'll finally get rid of those love handles or those chunky thighs.

How much can we really change?

Genes Have a major role! Keep reading guys.

How Much Can You Change Your Body?
We all approach our bodies differently. Some people scrutinize every detail to see what they have or haven't achieved. Others studiously avoid looking at themselves unless they absolutely have to. We see people at the gym or on the street and think, "Why can't I look like that?"
One reason is that many aspects of your body are determined by factors beyond your control, and that starts with your body type.

What's Your Body Type?
While we don't know the exact role genes play in what we can accomplish with our bodies, we do know that they determine basic body type. These body types have been broken down into three different categories:
  • Endomorph - This body type tends to have a higher body fat, big bones and a slower metabolism. For that reason, it may be difficult to lose weight.
  • Mesomorph - With this body type, a person is more muscular and may have an easier time losing fat and gaining muscle.
  • Ectomorph - People with this body type tend to be lean and may even have trouble gaining weight due to a faster metabolism.
Most of us fall somewhere in between these different body types, which means that some of us will lose weight easily and quickly while others won't. There are also different body shapes: An apple shape is larger in the upper body, a pear shape is larger in the hips and thighs, an hourglass has a proportional upper and lower body with a smaller waist and an athletic shape is often thin without many curves. Depending on which shape you have, you'll likely have areas where you store excess fat, making those areas the toughest to change.

So what does that mean for you? The truth is, no one can tell what you can or can't change about your body. You can lose or gain fat by burning more or less calories, and you can change the amount of muscle you have by lifting weights. You can control the calories you put in your body and the calories you expend with exercise and activity, but what you can't do is choose where you lose that fat or gain that muscle.

Genes Play a role And are we constantly working against them?

I myself have been training for 12 years,,,Which when I think out aloud makes me think wow so long!

But the truth be told guys And I always say this fitness is a lifestyle change something that needs to be maintain for a life time, Just like brushing ones teeth in the morning.

So Stick to the plan of action Know your body type And work with it!


Friday, 26 October 2012

How to Stick to your goals when life disrupts them...

GM-Fitness Cardiff, Its now the end of october take a read..


How to Stick to Your Goals When Life Disrupts ‘Em

Have you ever been doing great with a goal or habit change — exercise, waking early, becoming organized, eating healthy, anything — and your progress was completely disrupted because of some major event in your life (death, marriage, illness, work, etc.)?
Of course you have. It’s happened to all of us.
Life gets in the way.

Fortunately, although we often give up our goals when something like this happens, a life event that disrupts your progress doesn’t have to sidetrack your goal completely. You can overcome this obstacle — and it is an obstacle, just like any other.

Here’s the thing: the path to every goal is littered with obstacles. You must, must, must, absolutely must anticipate that you will run into obstacles … figure out ways around them … and keep going.
Here’s how to do that:

1. Anticipate, anticipate. Think ahead. What obstacles do you see on the horizon? What obstacles have you run into in the past? What will change your routine? Weekends are a mini-obstacle that often seem to derail people trying to create a habit. But there are other changes in routines … holidays, summer, big events, changes at work, birthdays … these are often things you can anticipate and plan for. When you see something coming up on the horizon that might derail you, plan for it. Make it a part of your plan.

An example: I’ve been trying to learn to eat under my new meal plan … and I knew that a birthday party was coming up. Well, I anticipated it, learned the restaurant, researched the menu, and incorporated it into my plan. But on another occasion, I just anticipated the family event and allowed it to be one of my two cheat meals for the week. You have to be able to let up a little if you want to stick to it for the long term.

2. Find the path. When you see an obstacle, are you just going to give up? I hope not. An obstacle is just something we have to get around, or over … it’s not a reason to quit. So instead of quitting, ask yourself: how do I get around this obstacle? There’s always a solution, if you’re creative enough.
Sometimes there isn’t just one path. And it can be hard to decide which solution to choose. But don’t fret: choose one path, and see if it works. If it doesn’t, try another. Life is an experiment.

3. Two steps forward, one step back. You will face some setbacks every now and then. That’s a part of achieving any goal worth achieving — if it were too easy, it’s not a worthy goal.

But instead of seeing the setback as something discouraging, just accept it as a part of the journey.

4. If you fall, get up, and learn from it. All of us fail, from time to time. No one is successful all the time. But instead of letting failure stop us completely, you just need to get up and dust yourself off … and this part is important: learn from your experience. When you fail, ask yourself: why did I fail? What stopped me? What obstacles got in my way? And how can I get around them next time it happens (and yes, it will happen again). And plan for next time.

5. Find new motivation. Sometimes a setback will leave us not only derailed, but demotivated. So the real problem is finding the motivation to start again. So, it helps to get back to the basics: what made you want to start in the first place? What was your reason for change? What motivated you? Thinking about that, and the benefits it will have in your life, and the way things will be once you’ve accomplished the goal, can help motivate you.

6. Go with the flow. Change is good. Change is a part of life. We might like our routines, but there will always be something that comes along to disrupt them. Accept that, embrace it, and learn to flow with it. If we become too rigid, we will break in the face of the pressures of life. But if we learn to accommodate those changes that life throws at us, and still head towards our goal, we’ll be happier and we’ll get to where we want to be.

Be willing to be flexible. Change comes at you … don’t despair, or get frustrated … take that change and make it a part of your plan.        GM-Fitness Dedicated To Training.....

Tuesday, 23 October 2012

GM-Fitness talk about .....How long does it take to get in Shape?

How long does it take to get in shape? It seems like a simple question, but there are a number of factors that affect the answer. In shape is a general term for fitness, but what is in shape?

Getting In Shape With GM-Fitness

People have different definitions as to what it means to be in shape. For some, it may mean having the ability to run a mile. For others, it may be as simple as walking up the stairs without getting winded. Others might view being in shape as being able to perform at a competitive level in various sports and activities.

Getting in shape can definitely mean different things to different people, so it is important to define being in shape before one can ask, "how long does it take to get in shape?"

Fitness Defined

The term getting in shape is synonymous with fitness, and the definition of fitness is quite specific. Being physically fit encompasses five components of health.

Cardiorespiratory Endurance

This is a component that is most commonly thought of as fitness. It is the ability to have your cardiovascular and respiratory systems function well during exercise. One has achieved fitness in this component when they can carry on a conversation while exercising without being hugely winded and their heart rate quickly returns to normal following exercise.

Muscular Endurance

Muscular endurance is defined as the ability of your muscles to perform repetitive tasks over time.

Muscular Strength

This component of fitness is exactly what it sounds like. It is the ability to use your muscles to their fullest extent in your daily life.


Flexibility is the ability to move your body's joints throughout a full range of motion.

Body Composition

This refers to your lean body mass to body fat ratio. A healthy body composition is essential to overall health and can help you to avoid heart disease and diabetes. A healthy body composition is anywhere between 8% and 25% body fat for men, and between 15% and 32% body fat for women.


How Long Does it Take to Get in Shape?

Looking at the components of fitness above, you can see that asking, "How long does it take to get in shape?" isn't as easily answered as it might seem. The answer depends in large part on where you start. Some people may achieve a healthy body composition and all of the other components of fitness in about six weeks, while others may take months to get to a point where they meet the full definition of physically fit.

Just because it may take months, however, is no reason to not start. Even when you start a workout routine from a long period of being sedentary, you will begin to notice the benefits right away if the routine is approached appropriately. Within a few weeks, you will notice changes in all of the above elements of fitness. Within about six weeks, you will be ready to take your workout routine to the next level.

The answer, then, is that getting in shape isn't a destination, but rather it is an ongoing process. Your body will immediately begin to show the benefits of exercise. Within one to two weeks, you will start to notice changes in all of the five components of physical fitness. Within six to eight weeks, you will find your current workout is too easy, and you will need to bump up the intensity to the next level. This is an ongoing process, and as your fitness level increases, your ability to perform activities will also improve. If you wish to continue to see improvements in fitness, you need to keep increasing the effort and intensity of your workouts until you get to such a point that you are ready to maintain them.

Changing your overall body shape, With effort and determination will take time,If you stick to the right routine, diet plan, and get enough rest. Then when you get to the destination, The fitness journey will seem all worth while.

So if you are looking to sign up to a fitness program, Looking to change your lifestyle, then
 GM-Fitness can help.

GM-Fitness are believers in Fitness is a lifestyle change!

Keep following us or visit www.gm-fitness.co.uk


Thursday, 11 October 2012

Weights/ Cardio Which do I do? Written by GM-Fitness

Weights/ Cardio which do I do?  

Afternoon all.GM-Fitness here, We were recently asked which exercise should I do what is going to be best for me to really change my body shape.

The answer to this can vary depending on what you are already doing, What you personally class as a hard session, And what you are willing to do, Each person will react differently to exercise not all bodies are the same, Some peoples muscle reaction will be alot faster than others.Lets take alittle look below, Please note  todays blog is brief, as I am short on time.

So the cardio / weights,

To KO fat -- and keep it off... Which do I do?

Cardio's edge
Calorie for calorie, cardio has a slight advantage. You'll burn 8 to 10 calories a minute hoisting weights, compared with 10 to 12 calories a minute running or cycling

Strength's edge Lifting weights gives you a metabolic spike for an hour after a workout because your body is trying hard to help your muscles recover. That means you'll fry an additional 25 percent of the calories you just scorched during your strength session, "So if you burned 200 calories lifting weights, it's really closer to 250 overall." And if you lift heavier weights or rest no more than 30 seconds between sets, you can annihilate even more.

And there's more good news when it comes to iron's fat-socking power. "For every 3 pounds of muscle you build, you'll burn an extra 120 calories a day -- just vegging -- because muscle takes more energy to sustain," GM-Fitness say  Over the course of a year, that's about 10 pounds of fat -- without even changing your diet. Yes, please.

Winner: Strength   This is not to say Cut out Cardio, This is purely explaining the end result!

GM-Fitness will Explain Types of exercise Below.

  • Strength training
  • Agility training
  • Eccentric training
  • Resistance training
  • Interval training
  • Continuous training

  • Which of these are you already doing?

  • GM-Fitness will be happy to discuss types of training in person in much more detail. To find out more Contact us today or follow our blog tomorrow on Strength Training...


    Wednesday, 10 October 2012

    My GM-Fitness Goals are set! Are yours?

    Afternoon all. As promised Mel here from GM-Fitness, As you know if you have been following us, We have been talking about the importance of goal setting with GM-Fitness, If you dont set goals you will find yourself just drifting along, And is this what you really want?  I dont think it is!  Setting goals and achieving them with GM-Fitness is fantastic.


    Because the feeling you will receive and reap when you have hit those goals, Is worth so much, Yes people have slip ups from time to time, But trust gm-fitness its no big deal, We put the slip up aside and we carry on in the direction to our goals.. Which is the bigger picture to focus on.

    So the next big event is christmas...

    This is a time for parties. Drinking, Shopping, mince pies....

    Which is all great fun.As long as we keep everything in MODERATION...And dont forget the exercise along the way...

    Week one of My Training with GM-Fitness

    So as of Tuesday I started training towards my fitness goals. Which has been totally amazing.Real good food at every meal cooked from afresh. 7-8 hours sleep anight,

    Followed by Todays training, Which was hard....

    To start Deadlifts...Not to heavy today 5 sets of 10 reps with 60kg, Changing grip on each set.

    Bent over flat back row. 30kg 12reps 3 sets.

    Prowler pushes and pulls are total killers loaded up with 65kg. Complete and utter pain in my shoulders. Loved it!

    To finsih

    Chest press light 40kg 3 x 12 reps working very slow.

    A few hours after this training with my partner from GM-Fitness my shoulders are screaming my back is tight, My arms feel great, So overall. It did the trick...

    So guys. after reading the above does this make you want to reach for those goals with the GM-Fitness team?


    Sunday, 7 October 2012

    Lets now set those Fitness Goals With GM-Fitness

    Lets do it with GM-Fitness

    Morning Guys. Its 7am as I write this on monday morning, So Mel here from GM-Fitness this morning I am going to have a quick chat about setting those goals, Last week I mentioned the importance of goal setting with GM-Fitness, Has anyone thought about their short term and long term smart goals as of yet?

    Team GM-Fitness took part in the 10k obstacle race yesterday and that was fantastic we had a team of 5 that really did work hard leading up to this event, with dedicated training time, good clean eating with the odd cheat day, Im glad to say we worked well as a team yesterday, The event consisted of many things wall climbs, runs, monkey bars, dip bars, running through water waist height.with a 12k run.

    We stayed as a team the whole way, And really had an enjoyable time doing it,

    Is this something that you may like to do with GM-Fitness!

    These practical tips on goal setting can help make it easier to set and reach goals, The GM-Fitness way
    1. Specific, realistic goals work best. When it comes to making a change, the people who succeed are those who set realistic, specific goals. "I'm going to recycle all my plastic bottles, soda cans, and magazines" is a much more doable goal than "I'm going to do more for the environment." And that makes it easier to stick with.

    1. It takes time for a change to become an established habit. It will probably take a couple of months before any changes — like getting up half an hour early to exercise — become a routine part of your life. That's because your brain needs time to get used to the idea that this new thing you're doing is part of your regular routine.

    1. Repeating a goal makes it stick. Say your goal out loud each morning to remind yourself of what you want and what you're working for. (Writing it down works too.) Every time you remind yourself of your goal, you're training your brain to make it happen.

    1. Pleasing other people doesn't work. The key to making any change is to find the desire within yourself — you have to do it because you want it, not because a girlfriend, boyfriend, coach, parent, or someone else wants you to. It will be harder to stay on track and motivated if you're doing something out of obligation to another person.

    1. Roadblocks don't mean failure. Slip-ups are actually part of the learning process as you retrain your brain into a new way of thinking. It may take a few tries to reach a goal. But that's OK — it's normal to mess up or give up a few times when trying to make a change. So remember that everyone slips up and don't beat yourself up about it. Just remind yourself to get back on track.
    My fitness goal is to take part in Miss toned in April 2013, That means that My Training starts as of tomorrow, Which I am really looking forward to. Fancy joining GM-Fitness to set your fitness goals today!


    Thursday, 4 October 2012

    Fitness Goal Setting for Christmas with GM-Fitness

    Your Fitness Goals,  With GM-Fitness Have you set them yet?

    Many people feel as if they're adrift in the world. They work hard, but they don't seem to get anywhere worthwhile.

    A key reason that they feel this way is that they haven't spent enough time thinking about what they want from life, and haven't set themselves formal goals. After all, would you set out on a major journey with no real idea of your destination? Probably not!

    Goal setting is a powerful process for thinking about your ideal future, and for motivating yourself to turn your vision of this future into a fitness reality.

    The process of setting goals helps you choose where you want to go in life. By knowing precisely what you want to achieve, you know where you have to concentrate your efforts. You'll also quickly spot the distractions that can, so easily, lead you astray.

    Why Set Goals With GM-Fitness?

    Goal setting is used by top-level athletes, successful business-people and achievers in all fields. Setting goals gives you long-term vision and short-term motivation. It focuses your acquisition of knowledge, and helps you to organize your time and your resources so that you can make the very most of your life.

    By setting sharp, clearly defined goals, you can measure and take pride in the achievement of those goals, and you'll see forward progress in what might previously have seemed a long pointless grind. You will also raise your self-confidence, as you recognize your own ability and competence in achieving the Fitness goals that you've set.

    Specific: A specific Fitness goal has a much greater chance of being accomplished than a general goal. To set a specific Fitness goal you must answer the six “W” questions:
    *Who: Who is involved?
    *What: What do I want to accomplish?
    *Where: Identify a location.
    *When: Establish a time frame.
    *Which: Identify requirements and constraints.
    *Why: Specific reasons, purpose or benefits of accomplishing the goal.
    EXAMPLE: A general goal would be, “Get in shape.” But a specific goal would say, “Join GM-Fitness and workout 3 days a week.”

    Measurable - Establish concrete criteria for measuring progress toward the attainment of each fitness goal you set.

    When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your fitness goal.
    To determine if your goal is measurable, ask questions such as……

    How much? How many?
    How will I know when it is accomplished?     Improved Fitness, Have you dropped a dress size?

    Attainable – When you identify fitness goals that are most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals.

    You can attain most any fitness goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps. Goals that may have seemed far away and out of reach eventually move closer and become attainable, not because your goals shrink, but because you grow and expand to match them. When you list your goals you build your self-image. You see yourself as worthy of these goals, and develop the traits and personality that allow you to possess them.

    Realistic- To be realistic, a fitness goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress.
    A high goal is frequently easier to reach than a low one because a low goal exerts low motivational force. Some of the hardest jobs you ever accomplished actually seem easy simply because they were a labor of love.

    Timely – A fitness goal should be grounded within a time frame. With no time frame tied to it there’s no sense of urgency. If you want to lose 10 lbs, when do you want to lose it by? “Someday” won’t work. But if you anchor it within a timeframe, “by May 1st”, then you’ve set your unconscious mind into motion to begin working on the goal.

    Your fitness goal is probably realistic if you truly believe that it can be accomplished. Additional ways to know if your goal is realistic is to determine if you have accomplished anything similar in the past or ask yourself what conditions would have to exist to accomplish this goal.

    T can also stand for Tangible – A goal is tangible when you can experience it with one of the senses, that is, taste, touch, smell, sight or hearing.
    When your goal is tangible you have a better chance of making it specific and measurable and thus attainable.

    We are Looking to book all members and non members in for a chat about short term, Mid term, and long term goals. GM-Fitness are dedicated to helping you reach those Smart goals.

    So pick up the phone and contact GM-Fitness today... To help you get started on your fitness journey.



    Monday, 1 October 2012

    Strength Training With GM-Fitness


    Strength Training with GM-Fitness



    Afternoon Guys.


    Mel here from GM-Fitness Just a quick note on Strength Training and the positive Benefits.

    Read Below Let me know what you think!


    Today its the 1st of October, And if any of you have been following myself then you will know as a trainer I have been working hard on the way I train. Being trained by GM-Fitness partners it has really improved the weight I am lifting.

    Take today, Started off a warm up bench press with just the bar 20kg, Followed by 60kg for 10 reps, Followed by 80kg for 10 reps. To finish the set off I hit 3 reps on 90kg. And I must Say This has made my Birthday great Im Now buzzing after that lift. So Ladies this is a note to all our females who train with us at GM-Fitness Dont be afraid to go heavy!

    Let me alleviate this concern now by stating to women that heavy weight-training will NOT make you look like a man. You can’t build as much muscle as testosterone levels are not high enough. As women, you do not need to fear “bulking up” because you have far less testosterone in your bodies. Instead of becoming bulky, women who lift weights become leaner and more defined. So, if you are looking to develop greater strength, lose body fat and reshape your physique, you should definitely consider heavy weight-training with GM-Fitness.


    Lifting weights has many benefits check out below....

    Strength training protects bone health and muscle mass.

    Strength training makes you stronger and fitter.

    Strength training helps you develop better body mechanics.

    Strength training plays a role in disease prevention.
    Strength training boosts energy levels and improves your mood.
    Strength training translates to more calories burned.
    So there we have it, Sign up to a class with GM-Fitness today to reap the rewards..



    GM-Fitness Birthday Blogger!

    Afternoon all.

    GM-Fitness here..

    So October has hit us And today I want to Talk about cress Why? Because this superfood has so many benefits on the human body. Works wonders for fighting free radicals if eaten pre workout!

    Check out afew things below,

    Watercress nutrition facts

    This rich flavored green leafy vegetable is store house of many phytonutrients that have health promotional and disease prevention properties.

  • One of the very low calorie green leafy vegetables (11 kcal per 100 g raw leaves) and very low in fats; recommended in cholesterol controlling and weight reduction programs.

  • It is one of the excellent vegetable sources for vitamin-K; 100 g provides over 200% of daily recommended intake. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet helps limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer's disease.

  • Cress is also excellent source of vitamin-Aand flavonoids anti-oxidants like ß carotene, lutein and zeaxanthin.
  • It is also rich in B-complex group of vitamins such as riboflavin, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid that are essential for optimum cellular metabolic functions.
  • It is also rich source of minerals like copper, calcium,potassium, magnesium, manganese and phosphorus. Potassium in an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzymesuperoxide dismutase.Calciumis required as bone/teeth mineral and in the regulation of heart and skeletal muscle activity.

  • Regular inclusion of cress in the diet is found to prevent osteoporosis, anaemia, vitamin A deficiency and believed to protect from cardiovascular diseases and colon and prostate cancers.

    So GM-Fitness members why dont you try adding some watercress to your daily diet, And start reaping the long term Benefits...