For further details please contact kravmagaessex@gmail.com

Optifit - Lose fat, Get in shape

With the new year nearly upon us, are you ready to get in shape for the summer?
Lets take advantage of the time between now and then to be at your best.

This is a complimentary session to get you kick started for the new year, this also will enter you into a prize draw in which you can win 1 months of free personal training, at once per week including program design, nutrition, posture analysis, goal setting and health check.

Only twenty spaces available, text me on 077 520 39 525 now for your booking.

Yours in health and fitness

Seral

Someone asked recently about lower back pain and what to do about it.

First and foremost there are many different types of back pain:

- Ache from exercise

This is normal when exercising correctly while working the lower back, you will feel something similar as working other muscle groups e.g. a burn type feeling

- Pain from exercise/posture

This is felt when exercising incorrectly. If you do not maintain a good posture while exercising you are most likely to do lower back damage. It is essential to maintain a neutral spine. I will add picture/video to my facebook page so make sure to like to receive updates of when I post by clicking here

- Pain from being inflexible

Tight hamstrings can play a big role in lower back pain. I have helped many people alleviate their back pain using a combination of stretching the hamstrings, help clients use good posture when exercising and strengthening the lower back.

- Neglecting working the lower back AND doing too much abdominal work

If you are working on your abdominals plenty and nothing at all on your lower back then you are setting yourself up for lower back pain. The abdominals and the lower back work in a muscle balance as they are opposing muscle groups.

Get the abs super strong and you can easily pull the weak and neglected lower back area.

I hope that helps. I will add more onto my facebook page and you can ask questions directly on my facebook page wall.

Maybe even you have been exercising but not getting the results you require?

I will point out that there are a few things that will increase your fat loss but are generally not know by most.

Something which helps greatly for fat loss is:

Resistance training

Resistance training will help you to get in great shape and there are a variety of ways of implementing this. You can use cables, bodyweight, dumbells, barbells and kettlebells to name a few.

This will not make you bulky but will work energy hungry lean tissue which will definitely help burn the fat. Clients I train see results quickly.

Another aspect which must be implemented is:

Nutrition for fat loss

Nutrition is a definite requirement to help you lose bodyfat.

If you are eating all the bad foods and at the wrong times, you will not be able to shift bodyfat.

Come and try a class on Monday 18th at 8:30pm or Thursday 21st at 8pm. Classes are 80 minutes long.

Special Introductory rate until Friday 22nd July.

Membership fee – £45 for the year, includes insurance, training bottoms and training t-shirt.

Class fees – Special rate – 1 x per week at £40 and 2 x per week at £60. Normal rates are £45 and £65.

Email me at kravmagaessex@gmail.com for details

From now up until then, there will be introductory classes for you to try before signing upto weekly classes.

Introductory classes will consist of:

• The Krav Maga stance
• Basic strikes
• Basic self defence techniques

This is a beginners class and will be a great start to your krav maga training.

Each class will build upon the previous and give you the skillset to be confident, knowledgeable and skill full in any self defence situations.

There will be a limited number of students to a class as so I can bring great coaching for everyone in attendance.

Contact now to enroll in an introductory class in Fitness First, Brentwood, Essex

Seral British Krav Maga Association Intructor

077 520 39 525

The squat works the thighs, glutes, hamstrings, lower back, core, gets your heart rate up, brings out a sweat and allows you to lift more weight than compared to exercises which will get you burning more calories too!

The squat can be adapted to help you reach many goals. Here is a rundown of benefits:

• Burn calories
• Get your heart rate up
• Get a sweat on
• Build muscle
• Lift more weight

Of course the better your squat, the more you will be able to do.

I do see many people in the gym who cannot do a good squat. This is mainly because of tightness, poor movement patterns and not getting the necessary coaching to improve their squat.

So the beginning phase would be to reduce tightness, increase flexibility and master the basic movement of the squat.

I will bring more information on the squat and what you can do to get good at it!

Optimum Exercise
Optimum Nutrition and
Optimum Recovery!

Optimum exercise
So training smart and hard with the exercise.
Not any exercise will do. You will want to combine cardiovascular exercise along with resistance training.
Cardiovascular exercise are exercises such as running, cycling, rowing etc.
Resistance training is anything involving a resistance. Anything from bodyweight, weights, bands, cables etc.

Also you must change your training program often. I find every 4 weeks is great! Also the more you mix it up the more fun it will be for you rather than monotonous.

Optimum Nutrition
You probably know what I’m going to say here. Cut out the junk foods. Yes you have to do it. Junk foods such as biscuits, cakes, crisps, fizzy drinks, fast foods, sweets!

Eat plenty of healthy nutritious foods, lean meats, chicken, fish, vegetables, wholegrain rice, beans, lentils etc

Water is so important too. Many people seem to not drink enough water. 1.5 to 2 litres is needed per day for most people, sometimes more.

And water means water, not tea or coffee.

Optimum recovery

You are eating right, training hard, now you need to make sure to get enough recovery. I would not suggest training abs every single day, give it time to recover and that goes for any muscle group.

When you train, muscle tissue breaks down. Recovery time is needed to repair the muscle(s).

All that means is do not train the same muscle groups every day.

Also enough sleep is needed. Typically around 7 – 9 hours per night. The body repairs during sleep so make sure you get enough for yourself.