5 changes you can make today to start losing weight

By David Stache

 1.     Eat breakfast – skipping breakfast makes you more prone to grabbing the nearest  & quickest thing when you get hungry later in the day which is rarely healthy and also leads to overeating. Research shows a strong correlation between obesity and skipping breakfast

2.     Eat fruit and/or vegetables with each meal – they will fill you up, add fibre to your diet as well as a host of other nutrients

3.     Prepare your meals for the next day – if you don’t you are at the mercy of grabbing what’s available when you are hungry, this is not the way to stick to a diet and very rarely is fast food healthy food

4.     Do some exercise, be that go for a walk, swim, jog, or do a bodyweight circuit routine in your front room  (bodyweight circuit to do at home) Do whatever you enjoy, but push yourself.

5.     (A) Find someone to write a diet and programme for you, be it a friend a PT or someone recommended to you – enlisting the help of someone who knows what they are doing and can offer motivational support along the way will get you quicker results and get you on the right path for you. 


(B) If you cant a person to help you put that diet together then here are a list of resources to educate yourself on diets and nutrition:
www.mealplansite.com
www.muscletalk.co.uk/Weight-Loss-f107.aspx

King Kol's Killer Calves Routine - For those that want to be proud to wear shorts! By David Stache

King Kol’s Killer Kalves Routine! By David Stache

Whether you are a man wearing shorts in the summer or a woman wearing a skirt and heels, good calves are noticed, yet so few people actually train them, aside from bodybuilders few sports training focuses on regular calf workouts. Whether it’s all out mass you’re wanting or some nice definition this workout will add nice lines and shape to your calves and if after mass, doing it regular enough will add size and thickness to the whole muscle.

Firstly credit where it’s due, this routine was inspired by Colin Robertson, after putting each other through a gruelling legs workout he introduced me to a quick calf training routine. After making a few tweaks I came up with a routine that many clients have had great results from. Give this a try and I promise if you stick to it for 6 weeks you will see excellent results.

toe pres on leg press - 15 reps of - 3 second negative, 1 second pause at bottom, 2 second positive, 1 second pause at the top

then jump off and straight onto a stepper, full stretch calf raises with no weight for 60 seconds as fast as you can with a full stretch powering through each rep from the bottom;

then same again but from the floor, not letting your heels rest on the floor, explosive reps. Rest for 2 minutes between sets do 3 sets.

If you’re looking to add mass and your calves are lagging do this routine 3 times a week, do not do it on legs day as they will be getting enough work through leg presses and squats (hopefully, if you’re doing them!) if you’re wanting more shape and definition then once a week will suffice.

Be prepared this will burn during and after and you will be walking funny for a day or 2 after, but the results will be worth it.