Mark Wright, a UK tv personality has filmed a new tv series on fitness.
He reckons the key to getting fit is resisting ­peer pressure and he mentions his food plan and his going to Boot Camps. There simple points that are always worth being reminded of.

Pic is modified from promos for his tv series on fitness, as too below.

Mark Wright’s workout:
● I work out three or four times a week for 90 minutes – but do whatever ­
suits you.
● I start off with cardiovascular work e.g. a 20-minute run and then do
weights for 70 minutes, ­working on ­a different set of muscles each time.
● Make your fitness regime simple. There are so many different ways of ­
doing exercise in the gym and if you start listening to others, it can mess
up your head with too many ideas. My ­advice is to come up with a plan and
go for it.
● You don’t need a trainer to get ­motivated. Set yourself a goal ­and push
towards it– you’ll feel much better.
● If it helps, go to a boot camp. ­I went to one last July in Ibiza and
another last winter in Norfolk. ­On each occasion I went to lose weight. It
was really hard but at the end of the day, you just have to stick at it.

Mark Wright’s food plan:
● I stick to a strict eating plan ­ when I’m dieting. I always avoid ­carbs.
I may have the odd sweet potato or brown rice at lunch but ­I avoid
potatoes, pasta and bread and have low-fat meals with protein.
● I’m not a massive drinker. If I do drink, I have vodka with still water
and lime in it. Avoid calorific fizzy drinks.
● Don’t be afraid of blow outs! Of course I do have them and I put on
weight. But I just exercise more the next day.
Secret work-out tips
● Find the right time that suits you to go to the gym. It doesn’t matter if
you are a morning or evening bird, it is just important to go!
● If it’s easier and it motivates you more, train with a friend.
● Never give in to peer pressure – getting a good physique is something you
want to do, not what others want you to do.
● If you hate the thought of going to the gym, just keep telling yourself
that you will feel even better afterwards. It’s only an hour out of your
daily routine.
● Drink lots of fluids during exercise and the rest of the day.
● Find a healthy snack between meal times that you enjoy to avoid giving in
to crisps and chocolate.
● And finally, enjoy getting fit! Just think of the transformation in a few
months’ time!

I will have have access to the gym again this weekend. So this weekend I relearn some French grammar and hit the gym.

Food intake;

I have stopped eating;

• white bread
• junk food
• pastries
• coffee
• tea
• pasta
• pizza
• potatoes. including chips, snacks

I just weighed myself;

• I am 85 kg/ 187 lbs today!

I am 1.82metres/ 182inches/ 6ft tall. Using the europaFITNESS BMI calculator , my BMI is 25.7.  Ideal BMI = 18.5 to 25 so I am clinically overweight. Though if you are not familiar with clinical weight descriptions the BMI actualizations would probably concern you, and if you saw me, you would go, he’s a skinny so and so. I dress well and dressing well covers a multitude. Also being clinically overweight and being overweight are different; one is a clinical measurement. Some of the healthiest folk going are clinically overweight; obese even. So, we use BMI only as a tool on the treadmill to cardio/ muscular health.

• At a guess my Body Fat % is off the wall, for me. So will get the current ( I’m guessing here) 14 % B/F % down to 10 % in four weeks.
  My plan is go to a Body Mass Index of 18 with four weeks.
• I will use the europaFITNESS workout program 2.0 French. Instead of pushups I will swim/ stretch/ do floor work. Cardio will be cross-trainer machine/ rowing machine (hopefully)/ bike. I won’t run as I reckon the impact on the joint and I’m thinking of my shoulder will be too much.
• Injuries;
  I got run off my bike on the way to work Tuesday gone and was thrown to my right side so I need to account for my shoulder and right leg when working out. The shoulder mainly as the shoulders are the largest most dense joint/ muscle/ tendon area in the body. Problems here can persist so it needs attention. The leg was only grazed.

Outcome I am looking for; to reach my goals above. Start on europaFITNESS program 1.1 Irish.

Pic © Marco Costro

Post by aindreas

Hi guys,

The 2.0 Program attached for download below is a realistic refresher workout regime for myself. For various personal reasons I have been neglecting to work out. No more.

This, the 2.0 French covers a simple cardio and weights route. Looks at motivation, detox and food, as much as the exercises. It is using commonly available info, and is useful for those requiring a refresher course (me) as well as newbies to working out. Hope it’s of use to you. I will put up links to some great guys and their work out programs over the next while.

The 2.0 French, I plan on using to get into the 1.1 Irish program previously published on europaFITNESS.

Next up is a simple Food post, will have it up for the coming weekend.

If you want the word document version of this, for translation etc, contact the team here. 2.0 French Basic Refresher Work Out Program is downloadable here.

Enjoy.

As promised the 1.2 Irish Traveller Basic Supplements program that can be used when working out.

• You do not need to use supplements if you have a healthy diet and are healthy. See more on Forums here.
• This will suit the Irish 1.1, 1.0 though not required for 2..0 French.
• 2.0 French is a refresher/ starting out program that will be published on europafitness.com 11 May 2011.
• I am going to do a short Food Program 1.3. It will be an example of what I eat and what I leave behind as I get back into shape. It will be published here 14 May 2011.

Finding definitive conclusive research on supplements is problematic; on defining the beneficial properties themselves; on the benefits on a person. There are many environmental factors that influence the results. If you are a high performing fitness/ sports guy then you will use them to supplement a defined diet.

For regular gym goers there are real costs involved financially, and ontologically speaking; do you need them? Mindful too of the unsupervised unplanned and unresearched use of supplements.

I use them to motivate myself into working out, toning up. If you do too and if you’re not getting any visible results, then stop. Look how else you can motivate yourself. It could be that hiring a trainer would be cheaper and more motivating, and even healthier.

Supplements also affect guys differently; everyone’s physiology is different.

Over ingestion of insoluble vitamins and minerals can be toxic (as well as burning a hole in your pocket). Your body can’t get rid of them.

More on toxic supplements, or banned supplements (which are not necessarily the same) elsewhere in the forum.

The Full PDF of 1.2 Irish Traveller , the Supplement Program is downloadable here.

Enjoy.

Hi guys

I have being busy planning a new workout program. The big difference between the previous and the program what is coming down the line is that there is more than one program. There is a new Base program below which is similar to the program online already, I have streamlined it and added some tips.

• It ties in with the new BMI calculator I did, and a new body fat calculator I will do on europafitness.  Use the Body Calculator section above to calculate your BMI. I will be adding a Body Fat (B/F%)  calculator to this section later.

• This Base program/ template is called 1.1 and have called it Irish. All further programs will be called after European ethic groups.

• There will be a 1.2 Supplement Note; which will include the three or four supplements I will use, but are not necessary to work out. 1.2 Irish Traveler will be published by 10th May 2011.

• The next program I will publish is WorkOut Program 2.0 French. It is a simple program that addresses those of us starting out either for the first time or as a refresher. It is a more personal program and will briefly cover the physiology, detox aspect, giving a dietary example and very simple short exercise regime. It can be used in conjunction with 1.1 Irish.

Below are screenshots of the new 1.1 Irish program, download the PDF here. Enjoy.

This is the format of the europaFITNESS 1.0 Wexford training program.

To download the PDF, click europafitness workout programme.

As well as using the attached PDF/ or in place of the attached PDF use a hardback A5 notebook. To note the sets, weights and individual exercises done, on a daily bases.