"I have always kind of trained all my life, but with taking the lead for this movie (Deadman Running) I had to be muscular and look fit enough to smash through brick walls. I've never done anything as intense as when I trained with Kris Cann - "the man" got me in shape in 6 weeks no question". Tamar Hassan - Hollywood and UK actor


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Fat Loss Bournemouth 7 Hot Tips

 Fat loss Bournemouth – 7 really simple trim down tips

So with the last week of January rapidly approaching and more people than I can ever remember still working hard on getting fit and staying fit, I thought now was a good time to give away a few tips to make sure that fat loss Bournemouth keeps happening.

  1. Drink only water *one exception – see number 2* The jury is out on exactly how much water we actually need and whether or not it actually leads to weight loss just by drinking it. Here are two very good reasons that I 95% of my life only drink water; it provides a calorie free way of staying hydrated, and despite what any research would have you believe is what we were provided by the planet to drink (aside from mothers milk, but we would all look a bit ridiculous trying to suckle every 5 mins in the office wouldn’t we)!? Drinking plenty of water keeps you feeling full. If you regularly overeat try a pint of water 10 mins before a meal and see how you get on.
  2. If you exercise in the morning, coffee or green tea is the perfect pre-workout drink. There is a wider research base supporting coffee as a ergogenic (performance enhancing) aid, but currently green tea is being studied and may be found to rival coffee. As well as providing an exercise stimulus caffeine is shown to improve fat oxidation – or make fat more readily available for energy to fuel your workout. When you lose fat the majority of it is removed slowly though exhalation, with other small losses coming through urination, defecation and perspiration. Caffeine helps mobilise fat for use as energy. But Read point 3 before you order a triple espresso with lunch.
  3. Don’t drink caffeine after exercise! To cut a long story short – after exercise you want your body to be in a state of recovery to maximise the gains you take from each session. Caffeine stimulates the release of cortisol which. in excess inhibits muscle repair and causes excess abdominal fat storage. Avoid caffeine if you are some one who is under a lot of stress. Too much caffeine combined with too much stress can have far more serious health implications issues than a flabby tummy, so try to keep stress levels controllable and caffeine to the early morning where possible. For the record there is plenty of research for and against decaff coffee, my advice – use the real thing but in sensible quantities and at the right times.
  4. Eat more green vegetables that grow above the ground and less that grow below it. You have heard of the glycemic index (GI)? GI is a rating system of foods that contain carbohydrate. High GI foods provide very quickly usable energy, where as lower GI foods provide energy for longer. All veggies that are leafy and grow above the ground are low GI and break down slowly, they help you to feel fuller for longer. I am not saying don’t eat below the ground vegetables such as potatoes and carrots as they have their place and provide nutrients and usable energy if you need it, just watch the amount you eat unless you are off out to do some endurance training.
  5. Eat more protein. If you are exercising you will be causing your muscles to breakdown a little from the exercise stress they are getting (this is normal). Eating meat, poultry, fish, eggs and pulses provides vital proteins that give your muscles the nutrients they need to repair, grow or tone and get stronger for your next session. Protein also helps you feel full for longer.
  6. Breathe deeply – so you read above that fat is expelled from the body mainly by breathing out. What about trying this – deep abdominal breathing techniques are suggested to increase fat burning – only by a small percentage, but every little helps right? Deep abdominal breathing will utilise the abdominal muscles and other accessory breathing muscles meaning that when you lose the layer of fat covering them, you may already find a hint of toned six pack underneath.
  7. Try coconut oil or MCT oil. Both of these have been shown to aid in fat oxidation and weight loss. They are also reported to reduce hunger and belly fat, as well as improving blood cholesterol and brain function.

These seven easy to follow tips are simple, effective, have been used by me and my clients for many years and are backed up by academic research.

Don’t forget that as well as losing fat through eating and drinking better, exercise gaining lean muscle and working the heart and lungs plays a huge role in developing the sort of body you want for summers on Bournemouth beach. If it’s time you got some professional help, I have just a few daytime spaces left – so try and bag one or grab a place on one of my awesome exercise classes.  http://www.kriscannpersonaltraining.co.uk/contact/

 

FIT FOR XMAS

With a little effort, big results can be achieved  – my advent calender workout gives you affordable exercise training to get you on track for your fittest new year ever. Break the mould, beat the new year fitness rush and give yourself (and your wife/girlfriend or partner) the most awesome early Xmas present money can buy, a fitter healthier new body. It will be the best £100 you will spend this Xmas time. Robbo in the pics below got awesome results and YOU CANN too. 7.15am till 8 – 8.15am every week day from the 1st to the 24th of December. Message or phone (kris@kriscann.com or 07980743780) and book your best Xmas present ever.

 

rob 4.5 weeksXTRob before

 

Eating smart and boxing clever

Whatever your exercise goals, sensible eating is an easy way to enhance your progress, aid muscle repair and fuel your body for enjoyable training. There are numerous nutritional strategies, diet plans, fasting methods to choose from many of them are effective – for a while at least.

Eating smart for me means wherever possible eating real home cooked/prepared food that is of the highest quality I can afford, limiting sugar (and if you have to use it, use less and go for unrefined) and using a good quality sea salt – never table salt. After reading a Jamie Oliver book I found my local butcher, who has great deals on free range, naturally fed, organic meats and poultry  – I spend less £’s than I did on supermarket meat and it’s better quality by a mile and I know where it came from. Try seasonal receipes particularly those involving above the ground growing leafy green veggies, I found four awesome kale receipes in the magazine pull out of my Sunday paper, keep your eyes peeled.

Like exercise if you do the same routine repeatedly your body and mind get bored and  become unresponsive – eating the same thing over and over again doesn’t give your body any new nutrients and it is highly likely you could be missing something that your body needs – mix it up a bit. I go organic wherever possible and I will discuss this more in my up coming smart eating seminar – EAT LIKE THE TRAINER launching in early January to set you up for a healthy 2015 – the first 5 places will be free so register your interest NOW.

On a different note my Tuesday boxing and strength classes were a lot of fun last night with the boxing boys refreshing some skills on the pads before testing them out on each other with some well controlled light sparring.

Tuesday night boxing

Men’s strength training was extra tough as I led the guys through a quad set of exercises (4 exercises no rest), one of the best sessions I can remember for a while and every went home ready for a well earned kip.

There are limited spaces available for my boxing and strength classes but if you want to join a friendly group of professional guys and to learn new skills and get lifting properly then contact me and get involved.

Till next time – Hit the fitness – Kris

You Cann Fitness Challenge

My day started with some fitness testing on two of my You Cann challenge group members, the rest of the group took their tests on Friday and the results were pretty outstanding.

Ultra marathon trail runner – Kris D managed to build 2 kg of muscle, whilst maintaining and developing his running fitness. Kris took a huge 5.4 seconds off his 300m row time and added 20 kilos to his bench press and squat personal bests, he reported that as well as the physical improvements he had made, that he has enjoyed resistance and cross training as well as noticing a big improvement in his well-being.

Rob B has already posted up his impressive results in 4.5 weeks for the world to see on Facebook – Rob has smashed the programme so far and after a brief break will hopefully be back to finish in style. See Rob’s results so far below

Matt M signed up for 5 weeks of 8 knowing he was heading off on a 3 week holiday, Matt has lost exactly 1 stone has bigger biceps, improved his bench press by 15kg, lost 3% in body fat and made big gains in his muscular endurance. He also recorded big drops in resting heart rate and blood pressure – in only 5 weeks.

The You Cann Fitness Challenge – works you hard in a progressive way – yes its hard – but the results are worth it.

The next short course starts in Bournemouth in Early December – if you can be bothered to make a difference – YOU CANN – email or call me 07980743780 – kris@kriscann.com

Rob beforerob 4.5 weeks

 

I’m  heading back to work this afternoon and ready for strength training with the Smith family, then my Monday night boxing and strength classes followed by another strength training session with Mike G, who is looking to muscle up again after finishing his 3 peaks challenge and raising thousands for Ewings Sarcoma (cancer) research.

November is an awesome time to start your fitness campaign and if you book in for two day time PT sessions before 1800 on 14/11 you can get two sessions for £50.

Get in touch and kick start your training programme today

 

 

Bournemouth Men’s fitness challenge class

After the successful launch of my new men’s eight week fitness class, I am proud to say I have been working with a group of guys who have found the motivation to get out of their nice warm beds and head down to see me at 7:15am.

The gents I am working with range in age between late 20’s to mid 40’s and weigh from 70 to 100 kilograms. They work in different professions and never met before training, but they all share some common goals –  to improve their body composition, their fitness and to enjoy doing it.

In return for dragging themselves to the gym every week day morning the guys who live in Bournemouth, Broadstone, Poole and Southbourne, get high quality, step by step, motivating, fun, exercise training sessions that make hitting a days work a walk in the park. As a group you get your own private online forum, where information is shared about what the best type of foods to eat and when to eat them. The forum also serves as a food diary where pictures of each meal are posted so that I can keep an eye on what is fueling the guys muscles every day.

If you are interested in improving your all round fitness, strength, aerobic and anaerobic fitness and you aren’t scared of a bit of hard work and can get yourself up in the morning, this fitness class has got your name all over it! Unfortunately you are too late to join in with my current cohort – but fear not, I am running a 2 week fat burning blitz from December 8th and a January challenge is also planned. Book your place before November 5th and receive a 10% off early booking bonus.

IMG_1504

U Cann men’s fitness challenge guys at the start of week 2

 

 

 

Happy January!

Sorry guys and girls somewhere I have lost a month!

So much has been happening at KCPT I can hardly keep up

Big results for several of my clients, mainly in terms of weight loss and reducing body fat this time round.

More home personal training articles for Bournemouth Daily Echo readers are available by checking the Daily Echo website in the health and fitness pages or 7 days magazine this Saturday – if you give them a try please let me know. Don’t forget to follow me on Twitter and check out the Kris Cann Personal Training page on Facebook – you can find all my home fitness articles there.

This website is in the process of being rejuvenated featuring new content for 2013 – if you experience any glitches please let me know – although I sure my colleagues at Dorset Creative will have everything well under control.

Two new fitness based classes are coming your way very soon, a strength and fitness based class for guys and fitness conditioning class for girls, numbers are very limited so if you are interested see Facebook for more information or contact me directly.

Until next time, get fit, stay fit and love it

K.C over and out