26.    Avoid alcohol, juice, fizzy drinks, and sports drinks. Stick to water, tea (especially green tea) and coffee
27.    For a radical approach, eliminate all alcohol. If alcohol can’t be eliminated, red wines, particularly Spanish reds, are the best worst option.
28.    Try acupuncture--studies have shown it can aid in treating obesity.
29.    Make sure your vitamin D level is over 40 ng/ml. Take vitamin D if not.
30.    Take a probiotic to improve your gut health.

21.    Raise your resting metabolic rate (the amount of calories the body burns at rest) by eating a higher protein diet with 15 to 25 percent of your diet coming from high-quality protein.
22.    Eliminate all high-glycemic carbs and eat only low-glycemic vegetables and berries.
23.    Eat an antioxidant-rich diet to prevent inflammation. Inflammation leads to fat gain so try including kale, broccoli, cauliflower, bok choy, berries, pomegranates, and cherries in your diet.
24.    Non-green vegetables that help you lose fat: coloured peppers, aubergines, garlic, onions, mushrooms, pumpkin or butternut squash, and water chestnuts.
25.    Drink a lot of water (at least 2 litres a day) to stay hydrated and help detox the body.

Yep, it seems that more and more people are waking up to the revolutionary new form of exercise that kettlebells provide & are showing their knowledge of fully functional exercises by joining The Exeter Kettlebell Club. No doubt they'll start reaping the benefits very soon!!
So a warm welcome goes out to the latest 10 members, with ages ranging from those in their 20's to those in their 50's. Proving once again that The Exeter Kettlebell Club appeals to all abilities and experience.
Don't forget tomorrow mornings class at 9:45am.
See you there... :)

Yep, it's time again for your next set of 5 fat loss tips. I'm hoping you're finding some real gems of information amongst these recommendations. Use my contact page if you have any questions or if you'd like some more information on either my kettlebell classes or some 1:2:1 or group based personal training.
11.    Do high-intensity sprint intervals for conditioning. Two examples are 60 cycle sprints of 8 seconds each, 12 seconds rest; or 6 all-out 30-second running sprints on a track, 4 minutes rest.
12.    Be as active as possible in your every day life. Move more: Take regular brisk walks during the day, always take the stairs rather than the lift. Park further away in any car park & try doing your own gardening.
13.    Do relaxing physical activity. Instead of sitting in front of a pc or TV try yoga, stretching, foam rolling, martial arts, or walking & different forms of mediation.
14.    Eliminate processed foods from your diet—simply don’t eat them, or put them into your shopping basket.
15.    Eliminate all trans-fats from your diet - foods such as margarine or shortening (any fat that is solid at room temperature and used to make crumbly pastry). They must be removed from your diet. Until next week.... :)

So continuing with the fat loss tips here are the next 5 which should help you all along your way:
6.    Use a longer time under tension to burn more energy and increase postexercise oxygen consumption—try a 4-second eccentric and 1-second concentric phase. For example when performing a squat you spend 4 seconds going down into the squat & 1 second on the phase when you stand back upright.
7.    Train to create an anabolic response: i.e. vary the tempo of your exercising regime (see this link http://www.charlespoliquin.com/Blog/tabid/130/EntryId/682/Get-Anabolic-Tempo-Training-Varied-Rest-Intervals.aspx) Increasing growth hormone is the priority because of its significant lipolytic (fat burning) effects. 
8.    Perform circuit training with little rest between sets for maximal growth hormone response.
9.    For gradual fat loss over a longer period, include strength cycles that favor testosterone release with heavier loads [up to 95 percent 1RM (Rep Max)], slightly longer rest (2 to 3 minutes), and lots of sets.
10.    Work harder. If you’re not getting results, you ain't working hard enough.

Tune in next week for more of the same. 
Hope ya all enjoying the sunny weather!

Here are the first 5 of 40 fat loss tips which I've found success with my clients & are backed up by scientific research performed by Charles Poliquin, world renowned strength coach. I'll detail the next 5 in 7 days time:
1.    Train using the most “bang for your buck,” multi-joint lifts like squats, deadlifts, bench presses & chin-ups.
2.    Avoid single-joint lifts (isolation movements) such as bicep or leg curls unless you have unlimited training time. 
3.    Use short rest periods between your sets (10 to 60 secs) to trigger the greatest growth hormone response.
4.     Vary the tempo of lifting phases (the time taken to to lower & lift a weight) and rest periods to provide new stimulus for the body to adapt.
5.    To get lean fast, use a hypertrophy-type protocol (increase of mass or girth of muscles) - 8 to 12 reps, more than 3 sets, 70 to 85 percent 1RM load.

Be sure to check my blog again on Wednesday 23rd May for further fat loss tips. 

And I'll see all you kettlebellers tonight in Exeter at Martial Arts & Fitness Uk, West Street, just off of Fore Street near the house that moved.

A brilliant Saturday session & a warm welcome to Sam & Howard. Superb session guys n gals!!!
See you again Wednesday or Saturday to continue putting some swing into your step!

So a week on at the new home to The Exeter Kettlebell Club and all is going smoothly and proving very popular!!
With the differing sized kettlebells and modifications to certain exercises it appeals to all ages and abilities.
Current attendees to The Exeter Kettlebell Club differ in age from as young as 20 to gentleman and ladies in their 50's so don't think it's not for you, anybody can give it a try and I'll be there to ensure you keep good form and perform each exercise in safe controlled manner.

Performing a wide variety of kettlebell exercises at one of my classes you will activate over 400 muscles with each workout. Studies have proven that a 20 minute kettlebell workout will burn over 400 calories!! That's the equivalent to running a 6 minute mile pace for 20 minutes or doing cross-country skiing up hill at a fast pace! So come a along and give it a try!

You can join me on a Wednesday night 8:15pm - 9pm and Saturday mornings 9:45am - 10:30am at Martial Arts and Fitness UK, 1 West St, Exeter, EX1 1BB, (just off of Fore Street near The House That Moved).
If you can't make it to one of those then I also hold satellite classes in Exminster on a Tuesday and Thursday evening, see my kettlebell pages for more info!