tag:blogger.com,1999:blog-7290058575447407022024-03-13T18:33:30.372+00:00Life in the GymA blog where I can share the common issues I see in the gym each day so you can train smarter, safer and more efficiently.Anonymoushttp://www.blogger.com/profile/08656320261514414867noreply@blogger.comBlogger30125tag:blogger.com,1999:blog-729005857544740702.post-65234718774475508172016-07-27T13:32:00.000+01:002017-04-10T12:12:26.767+01:00Low Carb Diet Logic<div class="MsoNormal">
<u><b>Low Carb Diets</b></u></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The proponents of low carb diets want you to believe the
following:</div>
<ul>
<li><div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-stretch: normal;"> </span><span style="font-size: 7pt; font-stretch: normal;">
</span><!--[endif]-->That insulin is the only cause of fat gain and not an essential hormone for many important body functions.<o:p></o:p></div>
</li>
<li><div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: 7pt; font-stretch: normal;"> </span><!--[endif]-->That over millions of years the human body has evolved to only get fat from us eating carbs despite us only discovering what carbs were less than 200 years ago.<o:p></o:p></div>
</li>
<li><div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: 7pt; font-stretch: normal;"> </span><!--[endif]-->That carbs will only get turned into fat and not used for energy, but fats will only get used for energy and never turned into body fat.<o:p></o:p></div>
</li>
<li><div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: 7pt; font-stretch: normal;"> </span><!--[endif]-->That insulin is bad and that replacing carbs for protein is good, but ignore that fact that eating protein increases insulin too.<o:p></o:p></div>
</li>
<li><div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: 7pt; font-stretch: normal;"> </span><!--[endif]-->Excess energy/calories from eating fats and protein just disappears whereas all energy from carbs goes straight into your fat cells.<o:p></o:p></div>
</li>
<li><div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: 7pt; font-stretch: normal;"> </span><!--[endif]-->Reducing calorie consumption is complicated and difficult, but checking every food label to ensure you are not eating carbs is easy.<o:p></o:p></div>
</li>
<li><div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: 7pt; font-stretch: normal;"> </span><!--[endif]-->Any scientific study that shows low carb diets work is well designed by nutritional pioneers, but any study showing high carb diets are good/better is paid for by the sugar industry.<o:p></o:p></div>
</li>
<li><div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: 7pt; font-stretch: normal;"> </span><!--[endif]-->Many carb free populations in history had low rates of CVD proving the evil of carbs but forget to tell you these populations groups used to die in their 50s.<o:p></o:p></div>
</li>
<li><div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: 7pt; font-stretch: normal;"> </span><!--[endif]-->That once you stop eating carbs your body will burn fat and that your body can not burn fat if there are carbs in the system.<o:p></o:p></div>
</li>
<li><div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]-->-<span style="font-size: 7pt; font-stretch: normal;"> </span><!--[endif]-->That swapping some carbs for protein will help you lose weight only because you are eating less carbs, not because protein aids the increase in metabolism.<o:p></o:p></div>
</li>
<li><div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: 7pt; font-stretch: normal;"> </span><!--[endif]-->They have never counted calories, counting calories does not work but they know with certainty they used to over eat carbs, not fat or protein and that is why they got fat.<o:p></o:p></div>
</li>
</ul>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
When pushed the low carb fans will change their arguments
and want you to believe the following:<o:p></o:p></div>
<ul>
<li><div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: 7pt; font-stretch: normal;">
</span><!--[endif]-->That carbs from junk food are the worst (fruit and vegetables are ok) so cutting out junk food is recommended if you are on a low carb diet, but cutting out junk food on moderate to high carb diet won’t make any difference.<o:p></o:p></div>
</li>
<li><div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: 7pt; font-stretch: normal;"> </span><!--[endif]-->If you exercise more carbs are ok, but this has nothing to do with balancing energy expenditure to energy intake as Calories in V Calories out does not work.<o:p></o:p></div>
</li>
<li><div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: 7pt; font-stretch: normal;"> </span><!--[endif]-->That a big bowl of broccoli and carrots is not going to make you fat only because it is low carbs, not because it is low in calories and nutrition dense.<o:p></o:p></div>
</li>
<li><div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-size: 7pt; font-stretch: normal;"> </span><!--[endif]-->The human body can work perfectly well with zero carbs, but you should eat carbs if you do sport/exercise as your body will work better.<o:p></o:p></div>
</li>
</ul>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Listen to common sense, listen to your Doctor, listen to a
variety of different experts.<o:p></o:p></div>
<br />
<div class="MsoNormal">
<br /></div>
Anonymoushttp://www.blogger.com/profile/08656320261514414867noreply@blogger.com0tag:blogger.com,1999:blog-729005857544740702.post-67745117937902467572015-08-11T13:16:00.001+01:002015-08-11T13:16:57.379+01:00Random Thoughts - Specific Training, Specific Results<div class="MsoNormal">
If I was trying to find a way to train my body to be good at
doing something high endurance, with lots of reps, something like 100 press ups
or anything resistance exercise. I would look to do the following:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
- Minimise muscle tension - to reduce fatigue<o:p></o:p></div>
<div class="MsoNormal">
- Minimise time under tension – to reduce fatigue<o:p></o:p></div>
<div class="MsoNormal">
- Minimise range of motion as much as possible – less
movement, less work<o:p></o:p></div>
<div class="MsoNormal">
- Maximise use of biomechanical leverage – free power<o:p></o:p></div>
<div class="MsoNormal">
- Spread the load over as many muscles as possible – less
stress on any individual muscle<o:p></o:p></div>
<div class="MsoNormal">
- Make use of momentum and elastic energy – free power<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I am sure that will make perfect sense to anybody looking at
this. However, this is how most people train when trying to <u>gain</u> muscle,
not increase endurance. To gain muscle you must do near enough the exact
opposite:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
- Maximise muscle tension – to increase fatigue<o:p></o:p></div>
<div class="MsoNormal">
- Maximise time under tension – to increase fatigue<o:p></o:p></div>
<div class="MsoNormal">
- Maximise range of motion as much as possible – More
movement, more work<o:p></o:p></div>
<div class="MsoNormal">
- Minimise use of biomechanical leverage –No free power<o:p></o:p></div>
<div class="MsoNormal">
- Isolate the load over the smallest amount of muscle
whenever possible – More stress on individual muscle(s)<o:p></o:p></div>
<div class="MsoNormal">
- Eliminate the use of momentum and elastic energy – No free
power<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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Anonymoushttp://www.blogger.com/profile/08656320261514414867noreply@blogger.com0tag:blogger.com,1999:blog-729005857544740702.post-31483210978199131922015-02-17T11:40:00.003+00:002015-02-17T11:40:53.807+00:00How Gyms are Failing Us<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><u>How Gyms are Failing
Us<o:p></o:p></u></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
There are gyms everywhere these days and what is more they
offer membership under £15 per month with no contract.<span style="mso-spacerun: yes;">
</span>However, whether you train in a budget gym or a premium gym you may be
falling victim to the tricks of the industry without even realising.<span style="mso-spacerun: yes;"> </span>Here is a summary of how gyms are tricking and therefore failing us.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://theawkwardpint.files.wordpress.com/2012/05/93_1.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://theawkwardpint.files.wordpress.com/2012/05/93_1.jpeg" width="320" /></a></div>
<div class="MsoNormal">
<o:p><br /></o:p></div>
<div class="MsoNormal">
<o:p><br /></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><u>Buzzwords<o:p></o:p></u></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The fitness industry loves to play on your insecurities so
you regularly see buzzwords such as ‘Core’, ‘Fat Burn’ and classes like ‘Legs,
Bums and Tums’ and ‘Tone’.<span style="mso-spacerun: yes;"> </span>Why?<span style="mso-spacerun: yes;"> </span>Because these are the main areas most gym
goers worry about.<span style="mso-spacerun: yes;"> </span>However, this does
not mean that you can optimally improve your core or burn fat by using whatever
equipment the buzzword is attached to, nor is there any logical reason to only
train your legs, bum and tums in a class.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
- A workout is what YOU make it and most people should train
their entire body every session.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcSVrTAhw2ql0IWeKzQ3H1ClAafVFZUJlmLneQ5YbzYMQ2qpO7hoxw" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcSVrTAhw2ql0IWeKzQ3H1ClAafVFZUJlmLneQ5YbzYMQ2qpO7hoxw" /></a></div>
<div class="MsoNormal">
<o:p><br /></o:p></div>
<div class="MsoNormal">
<o:p><br /></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><u>Calories,
Calories, Calories<o:p></o:p></u></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Most modern gym cardio equipment defaults to show you how
many calories you have burned during your workout.<span style="mso-spacerun: yes;"> </span>However, unless you have manually entered
your age, weight, height <u>and</u> had the machine monitor your heart rate
this figure is just a guess.<span style="mso-spacerun: yes;"> </span>In fact,
often this equipment assumes you are 100kg plus and 40 plus so shows a figure
that is way too high for the average user. People then often get too focused on
calorie burn and not about exercise quality and progression.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
- If you are working hard you will burn calories so monitor
your heart rate using a <a href="http://www.amazon.co.uk/dp/B003HT88JQ/?tag=lifinthegym04-21" rel="nofollow" target="_blank">monitor</a> and progress the intensity each week.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit4ulTkYMKxxGUXDjKN1CWd35ZR0J902UQfec8cEk3_PQS8VhvuhPZtZsvyuKTSoqG4Xs1lnhTnqqnU5EFbcx1RruRoI7GsS6X7AkahfzFequI1geLtQLUOGJqKA2Gq43dIHn1XzBpZUw/s400/calories+burned.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit4ulTkYMKxxGUXDjKN1CWd35ZR0J902UQfec8cEk3_PQS8VhvuhPZtZsvyuKTSoqG4Xs1lnhTnqqnU5EFbcx1RruRoI7GsS6X7AkahfzFequI1geLtQLUOGJqKA2Gq43dIHn1XzBpZUw/s400/calories+burned.jpg" height="186" width="320" /></a></div>
<div class="MsoNormal">
<o:p><br /></o:p></div>
<div class="MsoNormal">
<o:p><br /></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><u>Exercise Classes<o:p></o:p></u></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Exercises classes are fun there is no doubt about it.<span style="mso-spacerun: yes;"> </span>Taking part in regular exercises classes will
give you most, if not all of the health benefits associated with exercise
(reduce chance of getting heart disease etc).<span style="mso-spacerun: yes;">
</span>However, all exercise classes are generic and that means they are not
designed specifically for your needs.<span style="mso-spacerun: yes;">
</span>Typically the intensity will not be correct for the individual or the
exercise selection may not tender to the areas you most need it.<span style="mso-spacerun: yes;"> </span>Additionally, for reasons I can not
understand more and more exercises classes have the instructor up on a stage
taking part instead of walking around correcting form and technique.<span style="mso-spacerun: yes;"> </span>Therefore, you regularly see people who have
been training regularly for years who cannot execute simple exercise such as
the squat or overhead press properly.<span style="mso-spacerun: yes;">
</span>Also, as already mentioned above a lot of exercises classes are gimmicks
to play on peoples insecurities about a particular part of the body and often
do not offer what they claim.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
- Specific training provides both the fastest and the best
results for any individual.<span style="mso-spacerun: yes;"> </span>Classes
should be used sparingly for fun.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcSj1iuDaOOb3JiS2LuAFIGv7zjRWmS3MBP-sQHsp3zT1p1OIXeU" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcSj1iuDaOOb3JiS2LuAFIGv7zjRWmS3MBP-sQHsp3zT1p1OIXeU" /></a></div>
<div class="MsoNormal">
<o:p><br /></o:p></div>
<div class="MsoNormal">
<o:p><br /></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><u>Energy Drinks,
Supplements<o:p></o:p></u></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Gyms sell energy drinks and protein shakes for one reason,
and one reason only = Profit.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
There is a huge write up on all supplements and big money
too be made.<span style="mso-spacerun: yes;"> </span>Gyms do not sell these
items because the customer needs them and for most customers they will gain
more calories than they burned during their workout.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
- Avoid supplements and energy drinks, eat good quality food
and your body will respond to it.<span style="mso-spacerun: yes;"> </span>Your
body stores enough energy to last through a 1 hour workout and seldom is there
a reason for anyone to workout longer than that so why eat more?<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcTlgQWJdEhII4wHTS7KS0klSE8Nk9S4vfrCpezBCuOQa6Li5toVEQ" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcTlgQWJdEhII4wHTS7KS0klSE8Nk9S4vfrCpezBCuOQa6Li5toVEQ" /></a></div>
<div class="MsoNormal">
<o:p><br /></o:p></div>
<div class="MsoNormal">
<o:p><br /></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><u>Cardio, Cardio,
Cardio<o:p></o:p></u></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Gyms pander to popular demand, not science so often have
more cardio equipment than any other type.<span style="mso-spacerun: yes;">
</span>Why?<span style="mso-spacerun: yes;"> </span>Because cardio has a
mythical, not factual, effect on our bodies and burns fat the best.<span style="mso-spacerun: yes;"> </span>However, the science repeatedly shows that
resistance (weight) training is optimal for burning calories, reducing our
waistlines and shaping our bodies.<span style="mso-spacerun: yes;"> </span>I am
not for a second suggesting people should not do cardio, that would be foolish,
but it is important that your quantity of cardio training supports your goal. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
- Cardio is important, but the science shows it is not
optimal for fat loss.<span style="mso-spacerun: yes;"> </span>As a beginner
perhaps 40% of your training should be cardio and as you get fitter reduce that
down to 15-25% depending on your goals.<span style="mso-spacerun: yes;">
</span>Ultimately, most fat loss will come from what you do in the kitchen, not
the gym.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcQD_b3iNy86nVu6xbc5eQfilNvPjkcChY0x9x2hVpDkef9ib4AB" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcQD_b3iNy86nVu6xbc5eQfilNvPjkcChY0x9x2hVpDkef9ib4AB" /></a></div>
<div class="MsoNormal">
<o:p><br /></o:p></div>
<div class="MsoNormal">
<o:p><br /></o:p></div>
<div class="MsoNormal">
<u>Abs/Core Classes and Equipment<o:p></o:p></u></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
While I have covered some of this under buzzwords I think
this still deserves it’s own section.<span style="mso-spacerun: yes;">
</span>All gyms offer a variety of ab machines and abs/core classes.<span style="mso-spacerun: yes;"> </span>As we have learned above this is because
people are insecure about their bellies and usually think that doing lots of ab
training will give them a flat stomach.<span style="mso-spacerun: yes;">
</span>This is fundamentally wrong, we do not, sadly, burn fat from the areas which
we exercise.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
More importantly is that our abs are just one muscle making
up what has come to be known (there is no official definition) as the core.<span style="mso-spacerun: yes;"> </span>There is no logic whatsoever to single out
the abs for training, the core works as an interlinked system so is only as
good as its weakest muscle.<span style="mso-spacerun: yes;"> </span>Also, the
core works pretty much all day whenever we are stood up.<span style="mso-spacerun: yes;"> </span>Therefore, specific core exercise are often
less effective than using the core as nature intended while carrying out
exercises such as squatting, deadlifting and pressing or using something like
the <a href="http://www.amazon.co.uk/dp/B00OY2949I/?tag=lifinthegym04-21" rel="nofollow" target="_blank">Concept 2 rower</a>.<span style="mso-spacerun: yes;"> </span>In fact, more often
than not people can maintain good core tension during a plank because it is
static, but have terrible or non-existent core tension when they move.<span style="mso-spacerun: yes;"> </span>Yet, arguable core tension is far more
important under movement.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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- Train the core as a system primarily as you move in
everyday life and when lifting weights.<span style="mso-spacerun: yes;">
</span>Perhaps once a week target the core specifically for approx. 10 mins
utilising plank variations, deadbugs and birddogs or using <a href="http://www.amazon.co.uk/dp/B002YIA6SM/?tag=lifinthegym04-21" rel="nofollow" target="_blank">TRX</a>.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcSef42J5hAZJw1g5ksTY8lVcEVewSYJ1rBHALdKWJvc_Lroyvv3" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcSef42J5hAZJw1g5ksTY8lVcEVewSYJ1rBHALdKWJvc_Lroyvv3" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
So how is this instructor helping her class by taking part herself?</div>
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<br /></div>
Anonymoushttp://www.blogger.com/profile/08656320261514414867noreply@blogger.com0tag:blogger.com,1999:blog-729005857544740702.post-58062783126118862442015-02-02T14:09:00.003+00:002015-02-02T14:10:40.440+00:00Common Sense Core TrainingCore training is all about our ability to keep our torsos straight. This should be natural but owing to a variety of factors such as inactivity we get hopeless at it. The majority of peoples solution to the bent torso problem is to go to the gym and bend it some more by doing sit-ups and crunches. This defies logic as firstly sit-ups primary hit the hip flexors that are often over tight due to us sitting down 8+ hours a day. Secondly, as most people do excessive range of motion on crunches and therefore often use the wrong muscles (often those overnight hip flexors) which just makes them more bent. You don't straighten something by making it bend more.<br />
<br />
Think of a sapling that you want to grow into a tall straight, magnificent tree. What do you do to help it keep straight and strengthen? You tie it to something that is straight, you do not bend it.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://img.photobucket.com/albums/v81/wardy/sapling_zpsxefqbkcj.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://img.photobucket.com/albums/v81/wardy/sapling_zpsxefqbkcj.gif" /></a></div>
<br />
<br />
<br />
<br />
So what do you think is going to help you keep your back straight?<br />
<br />
This<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://img.photobucket.com/albums/v81/wardy/situps-image_zpsfhtjxe2a.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://img.photobucket.com/albums/v81/wardy/situps-image_zpsfhtjxe2a.png" height="192" width="320" /></a></div>
<br />
or this?<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRR7VfSxf7JAD_S5s6VIaenC_Gp74JyHzovV-GoF3oZ8V56qc7OFCiH9B2ZxROusPWm7-Tfvy-EU19ax3HulHZvFXo_nuDVGHopmpqYtayffLMp28bsA_o67uoCf8UMfpACUdsX5rXXOnD/s1600/plank-exercises-variations.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRR7VfSxf7JAD_S5s6VIaenC_Gp74JyHzovV-GoF3oZ8V56qc7OFCiH9B2ZxROusPWm7-Tfvy-EU19ax3HulHZvFXo_nuDVGHopmpqYtayffLMp28bsA_o67uoCf8UMfpACUdsX5rXXOnD/s1600/plank-exercises-variations.jpg" height="320" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
Further reading:</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.t-nation.com/training/anti-ab-training">http://www.t-nation.com/training/anti-ab-training</a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.nsca.com/Education/Articles/Why-Everyone-Needs-Core-Training/">http://www.nsca.com/Education/Articles/Why-Everyone-Needs-Core-Training/</a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.nsca.com/education/articles/core-training-evidence-translating-to-better-performance-and-injury-prevention/">http://www.nsca.com/education/articles/core-training-evidence-translating-to-better-performance-and-injury-prevention/</a></div>
<br />Anonymoushttp://www.blogger.com/profile/08656320261514414867noreply@blogger.com0tag:blogger.com,1999:blog-729005857544740702.post-18911866850415067012014-12-27T22:41:00.000+00:002014-12-27T22:41:56.106+00:00Common Gym Mistakes and Simple Solutions to them - Part 16<u><b>16. I Want to Get Fit, Strong, Big and Loose Fat all at the Same
Time.</b></u><br />
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<br />
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
As you have hopefully learned by now your training has to be
specific to your goals. If you have too many goals then you can not be
specific. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
You can be fit but fat, you can be thin but unfit, you can
have big muscles but be weak, you can have strong muscles but small muscles.
What defines this is partly DNA but mostly specific diet and specific training.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
What most people do is join a gym and start a diet at the
same time. They then do lots of cardio (See No 5) to burn fat and weights to
get big and strong all at the same time. This is WRONG.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Lets use an example to prove the point. You normally eat
2500 cal a day and go on a diet reducing your calories to 2000 a day. You have
also joined a gym and go 4 times a weak burning 300 cal per session.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The maths shows that you are now eating 3500 cal a week
less, over a days worth of food, and are also now burning 1200 cal per week in
the gym. That is a cal difference of 4700!!!! Do you really think that is
healthy let alone productive? You will initially loose weight doing this but
within about 10-14 days you will be exhausted, probably get ill and then
rebound (get fat). If you join a gym do not reduce the calories too, clean up
your diet ( reduce cr@p, not calories) and adjust to suite. And that’s just the
calories side of things, now the exercise bit.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I wont repeat what I wrote about Cardio in Part 5, please
re-read it.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
To get strong you need to lift heavy weight for 3-5 reps with a rest
period of approx 3 mins between sets and will mainly use the creatine phosphate
energy system. </div>
<div class="MsoNormal">
To get big you need to lift medium to heavy weights, 6 - 12 reps
with a rest period of 60-90 seconds and use the lactic acid energy system. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
They
are different training systems, different energy systems and strength training
also requires more co-ordiantion, power, CNS and is partly governed by
individual biomechanics. Therefore, trying to do both at once will always be a
compromise and how big a compromise will depend on DNA, Form, Diet and so on.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So what is the answer? Periodisation of course.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In simple terms (for the average gym goer) this is just
training once element at a time, in sequence to optimise gains.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So your average newbie to gym who wants to loose fat, gain
muscle mass and get stronger could now train like this:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Week 1 - Light cardio, stretching, mobility<o:p></o:p></div>
<div class="MsoNormal">
Week 2 - Light cardio, stretching, mobility<o:p></o:p></div>
<div class="MsoNormal">
Week 3 - Medium cardio, stretching, mobility<o:p></o:p></div>
<div class="MsoNormal">
Week 4 - Medium-Hard cardio, stretching,
mobility<o:p></o:p></div>
<div class="MsoNormal">
Weeks 5-8 - Hypertrophy (build muscle size)<o:p></o:p></div>
<div class="MsoNormal">
Weeks 9-12 - Strength/Power<o:p></o:p></div>
<div class="MsoNormal">
Week 13 - De-load, low intensity cardio/weights<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So whats the logic in all this? I think its simple, but its
my job so it should be for me. We start by getting the body moving, nothing
fancy and a low risk of injury. We then gradually increase the intensity getting
the heart and lungs working harder. As we move into the hypertrophy phase the
heart and lungs are still working as we build muscle. Finally, we use our now
(slightly) bigger muscles to move some big weights. After this we have active
rest, we deload and train light to recover.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Each training phase compliments the next training phase
where as the original example has all the training contradicting itself.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Whatever your goal or starting point periodisation is the
way to go about it. Work in cycles of 6-12 weeks, deload, adjust, repeat. For an excellent book on periodisation check out <a href="http://www.amazon.co.uk/dp/B005CTFYZA/?tag=lifinthegym04-21" rel="nofollow" target="_blank">Periodisation Training for Sports by Tudor Bompa.</a><o:p></o:p></div>
<!--EndFragment-->Anonymoushttp://www.blogger.com/profile/08656320261514414867noreply@blogger.com0tag:blogger.com,1999:blog-729005857544740702.post-21100626779563578042014-12-20T16:59:00.000+00:002014-12-20T16:59:09.448+00:00Common Gym Mistakes and Simple Solutions to them - Part 15<div class="MsoNormal">
<u><b>15. Being Unscientific</b></u><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Far too many people are completely unscientific in there
training. Typically the people chop and change their training at will or
because they saw something on Youtube, or Facebook or the want to copy someone
they saw in the gym. For women it often the opposite, they do the same old
routine week after week, month after month and wonder why they get no gains.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So choose your training plan to meet your goals ensuring it
is specific and appropriate. If you don’t know how to do this most gyms will
provide you with either free generic plans or for a small charge you can get a
Personal trainer to write you are personalised training plan. Once you have you
plan follow it for at least 6 weeks before you re-evaluate it and change or
update it to suite. Do not add or subtract exercises without a good reason
(injury), do not skip a weight (ie add too much to the bar), do not increase
the intensity for the first few week then, because your jeans now fit, stop
increasing the intensity.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
What you do need to do is log everything, the more you log
the better. Top bodybuilders are all completely and utterly OCD and will log
everything. It wouldn’t surprise me if some of them log their toilet output. Log
the weights you lifted, the reps, the rest, how easy/hard it felt, warm-up
activity, cool down, cardio (distance, pace, speed), heart rate, weight, body
fat, calories, macros and so on. Top body builders take regular photos of
themselves doing their poses too, how vain!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
At the 6 week point, armed with your log you have scientific
and objective proof of your whether or not your program works. Have you gained
strength, lost weight, lost fat, improved cardio vascular fitness etc. Your log
should tell you.<o:p></o:p></div>
<div class="MsoNormal">
You can then evaluate your training and if required make
changes due to weaknesses, poor gains etc. You then carryout your new plan for
6-8 weeks, logging everything and repeat. It is actually really simple when it
comes down to it, don’t make it complicated, do not over think it. <o:p></o:p></div>
<div class="MsoNormal">
If you haven’t gained anything or gains have slowed you may
just need to swap one exercise out/in or change from machines to free weights,
swap Spin for Body Pump or simply increase or decrease calories by 5%. I always
describe this to clients as a like stepping stones across a river, lots of
small steps forward in the correct direction to reach your goal. It does not
matter where you start as long as you get to the other side ideally by the most
direct route!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Doing something once does not prove anything. Give me a
rifle and I bet I could hit a target 500m away so am I a sniper? Well that
depends how many rounds I needed and how repeatable this exploit was. Why am I
mentioning this? Simple, time and time again you see, for example, scrawny guys
coming into the gym to train with a muscle bound guy. They copy the big guys
workout set for set just with smaller weights. What is wrong with that? Well
potentially a lot…..<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So this big guy must know what he is doing otherwise he wont
be big and muscley? Maybe but you need more information just like we still
don’t know if I’m a sniper or got lucky. So the questions are:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>How long
did take this guy to get big? <i style="mso-bidi-font-style: normal;">2 years,
awesome. 10 years poor.</i><o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 36.0pt;">
Is he big because he had an
excellent training partner in the past? <i style="mso-bidi-font-style: normal;">Yes,
well train with his old training partner instead. No, ask more questions.<o:p></o:p></i></div>
<div class="MsoNormal" style="margin-left: 36.0pt;">
Has this guy always been
naturally big? <i style="mso-bidi-font-style: normal;">Yes, maybe he has good
genetics. No, ask more questions</i> <o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 36.0pt;">
Is this guy on steroids? <i style="mso-bidi-font-style: normal;">Yes, walk away fast</i>. <i style="mso-bidi-font-style: normal;">No, ask more questions</i>.<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 36.0pt;">
<br /></div>
<div class="MsoNormal" style="margin-left: 36.0pt;">
If all the above works out ok 2
more questions.<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 36.0pt;">
<br /></div>
<div class="MsoNormal" style="margin-left: 36.0pt;">
Has he only ever trained himself?
<i style="mso-bidi-font-style: normal;">Yes, he could have got lucky. No, lets
see some other results from other partners.<o:p></o:p></i></div>
<div class="MsoNormal" style="margin-left: 36.0pt;">
<br /></div>
<div class="MsoNormal" style="margin-left: 36.0pt;">
Finally and often forgotten,<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 36.0pt;">
<br /></div>
<div class="MsoNormal" style="margin-left: 36.0pt;">
Did he get big using this current
workout, or is this the workout he now does for better definition or another
goal? <i style="mso-bidi-font-style: normal;">Yes, great. No, this is for
definition/another goal well then this is not specific to the scrawny guy.<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I have used a bodybuilding example but it works for
strength, cardio, sports etc. To be scientific you have to do some research and
ask the right questions. This day and age you should consider who is liable if
you get hurt too (or you hurt someone else accidently), I would not let some
one unqualified and uninsured train me. I may discuss training ideas theory
with a customer though as you never stop learning.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
You also need to consider that if you have never trained
before, or it has been a while, or this is your first time training with a
program/partner/trainer you will make gains regardless. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
We call this “Newbie Gains” and the gains can be quite big
and quite quick at first. I have a client who despite being a gym regular (but
cardio only) gained 53% in the leg press in 8 weeks. How do I know this,
because he logged everything in detail (well taught of course). So even if you
don’t train as hard as he did, nor keep as good form etc you can still gain
quickly and that is why logging and re-evaluating is important. If you keep gaining
then clearly you are doing something right, if you are not the read this entire
post again. You gains will reduce as you get fitter/stronger but they should
not stop, especially for the average gym goer (all of us) as we will probably
never get close to our genetic potential.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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Conversely, don’t go to sciencey and only trust something if
a study proves it. There is a thick line between what works in a lab and what
works in the gym. A lot of the science stuff Is meaningless in the real world
and often gets misquoted by trainers/writers/marketing so be careful. <o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/08656320261514414867noreply@blogger.com0tag:blogger.com,1999:blog-729005857544740702.post-6213963554454599292014-12-16T18:07:00.000+00:002014-12-16T18:07:05.688+00:00Common Gym Mistakes and Simple Solutions to them - Part 7<div class="MsoNormal">
<a href="https://www.blogger.com/blogger.g?blogID=729005857544740702" name="Chpt7"><b style="mso-bidi-font-weight: normal;"><u>7.
Inappropriate Exercise Selection<o:p></o:p></u></b></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Firstly, the most common cause of poor exercise selection is
the misguided belief that our bodies burn fat from the area of the muscle we
use.<span style="mso-spacerun: yes;"> </span>This is incorrect so training your
triceps is not going to get rid of your bingo wings, sorry.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I have already touched on the over use of isolation
exercises, but I am going to say it again. If you are trying to loose weight do
you really think that seated bicep curls are going to burn through loads of
calories?<span style="mso-spacerun: yes;"> </span>Biceps are a tiny muscle, even
if you are a top body builder like Phil Heath, and burn few calories and hardly
tax the heart and lungs. Your legs are the biggest muscles so squats, lunges,
jumps are going to burn calories for fun.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Training for a cross country run on a treadmill is not going
to prepare your body for the undulating multi-surface terrain you are going to
encounter during the race. The odd treadmill session is fine and productive but
you need to get outside and train in similar conditions to the race, regularly.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If you are trying to make you<span class="msoIns"><ins cite="mailto:client.config" datetime="2014-07-07T09:10">r</ins></span> core
stronger, then doing 3 sets of 100 crunches is not going to help as that is a
cardio workout, not strength (See Part 3).
Plus that only really trains one muscle so what about the others? Train the entire
core hard, twice a week for no more than 15 mins a session. Use this for guidance:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="http://www.nsca.com/education/articles/core-training-evidence-translating-to-better-performance-and-injury-prevention/">http://www.nsca.com/education/articles/core-training-evidence-translating-to-better-performance-and-injury-prevention/</a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If you play hockey every Saturday there is little point in
doing any cardio where you maintain constant speed as that does not mimic your
sport. Intervals, Fartlek’s, 10-15m sprints and agility is far more specific
along with a basic strength and conditioning program.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u>Do not</u> miss any part of your body out in your
training programme. You are only as strong as your weakest part. Typically guys
don’t train legs and girls don’t train arms but most people miss something out.
Train the entire body within every 7 days. The easiest way to do this is to do
exercises that recruit the most muscles in one go such as squats, deadlifts and
presses (chest/bench, overhead) and pulls (barbell rows, lat pull-downs).<span style="mso-spacerun: yes;"> </span>Some people consider exercises such as these
as ‘only for bodybuilders’ but they are far from it and fundamental exercises
that have worked for generations for all.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Often the exercise you want to do the least is the one you
need to do the most. Too often people skip the difficult exercise to do more of
the easier exercises.<br />
<br />
<br />
<i><span style="font-size: large;">Doing something easy lots of times is not the same as
doing something difficult once.<a href="http://ctt.ec/97epa"><img src="http://clicktotweet.com/img/tweet-graphic-3.png" alt="Tweet: Doing something easy lots of times is not the same as doing something difficult once." /></a></span></i><o:p></o:p><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
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It is rarely wise to copy a workout from the internet, a
book or magazine as the author is unlikely to have written the programme for
you. Most workouts in magazines are poor, gimmicky and written to fill magazine
pages rather than to have helped someone. Choose exercises that are suitable to your specific goals.<o:p></o:p></div>Anonymoushttp://www.blogger.com/profile/08656320261514414867noreply@blogger.com0tag:blogger.com,1999:blog-729005857544740702.post-3493227658280169262014-12-13T04:00:00.000+00:002014-12-13T21:15:33.083+00:00Common Gym Mistakes and Simple Solutions to them - Part 14<div class="MsoNormal">
<u><b>14. Excessive use of Functional/Sports Specific Training (F/SST).</b></u><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I am a fan of F/SST, I believe it should be part of
everyone’s training regime. However, too much of it will decrease performance as
much as not enough F/SST will decrease performance.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Firstly, as per Part 7 and Part 3 your F/SST needs to be
appropriate to your sport or goals or it will be ineffective. Sounds obvious
enough but it’s a common problem even with qualified coaches. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
For example, It may seem like a good idea for a tennis
player to work on their base line strokes by using a cable machine in the same
range of motion to their racket swing. But is it a good idea? I would argue not
because the movement on the court will be a lot faster than the movement on the
cable machine. Also, in tennis the shot will be followed through, on the cable
machine the shot will come to a slow stop and then be reversed with a loaded
eccentric phase. It looks the same at first, but it is a different movement.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Lunging onto a <a href="http://www.amazon.co.uk/dp/B001AXGC0S/?tag=lifinthegym04-21" rel="nofollow" target="_blank">Bosu ball</a> is great if you are recovering from
or trying to prevent ankle injuries but ultimately you will be limited in how
much weight you can lunge. Less weight equals less power/strength so this is
less effective than conventional lunges or split squats.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Going backwards on a Cross Trainer is proven to help knee
injures recover but that does not mean it will help strengthen your knees. I
have always regarded backwards Cross Training to be far too easy an exercise to
improve anything and has limited functionality.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
What F/SST is great for is converting your
strength/power/fitness gains into sports specific movements. Therefore, it is
great for the final few weeks of pre-season and then top-ups during the season.
It is also excellent for overcoming issues such as plateaus and weaknesses (see Part 13) and fixing form.<o:p></o:p></div>
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<br /></div>
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<div class="MsoNormal">
For example, squatting knees forward, hardly bending at the
hip is really common with most newbies in the gym and even some of the
regulars. I have a lot of success using either functional trainers (cable
machines) or <a href="http://www.amazon.co.uk/dp/B002YIA6SM/?tag=lifinthegym04-21" rel="nofollow" target="_blank">TRX</a> (Suspension Training) in fixing this issue. So, for example, using
the TRX I will get the client to hold onto both handles and squat backwards and
down until their bottom is nearly on the floor (if they have the flexibility). It
is rare that people cannot do this as part of the original problem is their
conscious/sub-conscious thinking they will fall over if the push the hips back
in a squat. By holding onto the straps their brain knows they wont/can’t fall
over and suddenly the hips bend! A couple of sessions squatting with TRX can be
followed by normal squatting and from then on its onwards and upwards. Once
their back squatting has got better and they are able to squat with weight I
may bring them back to the TRX to carryout pistol (one legged) squats or lunges. However, the main strength/performance gains are from squatting with weight,
not TRX/F/SST.<br />
<o:p></o:p><br />
<br /></div>
Anonymoushttp://www.blogger.com/profile/08656320261514414867noreply@blogger.com0tag:blogger.com,1999:blog-729005857544740702.post-72734458511304022092014-12-11T10:58:00.001+00:002014-12-11T10:58:22.565+00:00Think of Metabolism and Calories as a Bank Account<div class="MsoNormal">
<b><u>Think of Metabolism and Calories as a Bank Account</u></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Many people appear to have difficulty understanding our
metabolism and how it relates to weight loss and weight gain. In this post I want
you to start thinking of it all like a bank account that you have set up to pay
the bills (rent, food, gas, electric etc). If we spend more than we earn there
are consequences so we naturally adjust expenditure to cope.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><u>Scenario A<o:p></o:p></u></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Each week you pay money into the bank account and over the
course of the week approximately the same amount of money goes out in bills. Some
weeks you dip into your overdraft, other weeks end with some money left in the
account. On average at the end of the week there is £0 in the account.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><u>Scenario B<o:p></o:p></u></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Things are hard so you pay less money into the bank account
each week. To compensate you then must spend less so buy many special offers
when food shopping, take a shower at the gym and limit electricity use and so
on. Life is miserable but you survive and gradually get used to what is going
on. Your efficiencies are working well so in fact there is always a small
amount of money left in the bank at the end of each week, just in case.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><u>Scenario C<o:p></o:p></u></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Things are great; you got a pay rise so now pay more money
into the bank account each week. You consider getting a better apartment but
while you wait you shop at the most expensive supermarket for the best food,
you use electricity and water for fun. You are happy and enjoying life. On
average at the end of the week there is £0 in the account.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So what on earth has this got to do with metabolism? <u>Everything</u>!!
Now lets look at those three scenarios in terms of metabolism.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><u>Scenario A<o:p></o:p></u></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Each week you eat approximately the same number of calories
you burn. So what is going in matches what is going out so fat gain is unlikely
(if eating clean). The calorie offset is ZERO.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><u>Scenario B<o:p></o:p></u></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The classic diet, you eat less calories then you burn each
week. Initially this works and some fat is lost but soon the body starts to
compensate and becomes more efficient. Energy expenditure reduces, the body
becomes more efficient and you get lethargic and are also miserable because you
cannot eat the foods you enjoy. You go to the gym but do not realise you are
not giving it 100% anymore. You then actually gain fat.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><u>Scenario C<o:p></o:p></u></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
You are now eating slightly more calories than you <u>think</u>
you actually need. Your body reacts by using this energy. You are buzzing, full
of energy all day and sleep well at night. You are awesome in the gym, you gain
lean muscle mass and set new PBs. You are happy and your body weight is stable.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So whether looking at the bank account scenarios or the
calorie scenarios I think most people would choice option C. The reality is
that overtime the body will adjust to all 3 scenarios and things will even out
metabolism wise. So in an ideal world what you need to do is manipulate all 3
scenarios to the positive. However, as we live in the real world most people
actually fluctuate randomly or deliberately between Scenario B and C, which is
the worst outcome and yet many so called diet exerts recommend this! Lets call
this scenario D.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><u>Scenario D<o:p></o:p></u></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
6 days a week you eat less calories than you burn, 1 day a
week you are allowed a cheat meal/treat. So during those 6 days your body is
firmly in efficiency mode and is doing everything in its power to conserve
energy often at the expense of lean muscle mass; you can easily be gaining fat
doing this. Any workouts in the gym will suffer; you will not be able to
perform at your best.<span style="mso-spacerun: yes;"> </span>Those 6 days are
miserable but it’s worth it for the cheat day.<span style="mso-spacerun: yes;">
</span>Then 1 day a week you overfeed the body with what most likely is going
to be crap, calorie dense food. This is the <u>cruncher</u>, your body is still
in <u>efficiency mode</u> so will store most of this energy as fat rather than
let you use it as energy! Your so-called diet is making you fatter!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
What we need to do is manipulate the metabolism by staying
in <b style="mso-bidi-font-weight: normal;">Scenario C</b> for as long as
possible. That is for as long as we don’t start gaining fat (a small increase
is worth it) in the long run. Each week we increase calorie intake by approx.
5%. This will hopefully be for 6 weeks or more and in this time we will be able
to train like monsters, set PBs for fun and increase lean muscle mass. These
will be happy times both inside and outside the gym. We then make a calorie cut
for 2-3 weeks to shed the fat. This works because our metabolism will be so
high that even when we make a calorie cut we will still be eating more calories
than we were in the first place. Therefore, the metabolism will stay high and
fat loss will be quick and easy. This is reverse dieting.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The expert on this is Dr Lane Norton so I highly recommend his products and youtube channel</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="https://www.youtube.com/channel/UCqMBA83S0TnfTlTeE5j1mgQ">https://www.youtube.com/channel/UCqMBA83S0TnfTlTeE5j1mgQ</a></div>
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Anonymoushttp://www.blogger.com/profile/08656320261514414867noreply@blogger.com0tag:blogger.com,1999:blog-729005857544740702.post-10159570980267128702014-12-07T16:14:00.000+00:002014-12-07T16:14:02.449+00:00Common Gym Mistakes and Simple Solutions to them - Part 13<div class="MsoNormal">
<u>13. Dealing with Training Plateaus and Overcoming Problems.</u><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This could end up being the biggest topic; I will try and
keep it short and simple. So you have been training well but for whatever
reason your squat is stuck at 100kg. Every time you try and lift more you fail
or can’t get to full depth. You can squat 97 kg fine so what do you do now? <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
First thing is to study your training log and look for
clues. If you don’t keep a training log then do 20 burpees as punishment and go
to WH Smiths and buy a notebook and start logging everything. If you don’t log
your training then how do you know you have plateaued? Maybe you have
inadvertently tried to lift too much too early? Maybe a training log would show
you have actually been lifting too much volume so are simply tired. Maybe you
have not been training your squat enough so it is no wonder you are failing. Log
everything!!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So you were a good trainee and have logged everything and
you log shows no obvious reason why you cannot squat 100 kg. There are now 3
likely reasons: Nutrition/rest, Form or a weakness. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-indent: 36.0pt;">
So first are you eating enough
and resting enough? You may have just had a week of night shift followed by a
week of restless nights sleep. You may have been skipping lunch each day due to
work etc. <o:p></o:p></div>
<div class="MsoNormal" style="text-indent: 36.0pt;">
What is your form like? Sloppy
form will only allow you to go so far. Ask one of the Personal Trainer at your
gym to check your form it wont cost anything. Or ask someone who can squat big
at the gym (anyone can squat light properly, it’s a big difference once its
100kg plus). If the form is bad go back to basics, drop the weight, fix the
form and build again.<o:p></o:p></div>
<div class="MsoNormal" style="text-indent: 36.0pt;">
Do you have a weakness? This will
probably be revealed with your form. If you are tall you may be hamstring
dominant so your quads could be weak. If you arse comes up before your back
then you back/glutes are probably weak. If you knees buckle in then again its
glutes or abductors and so on.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
For the cardio guys/girls the same logic applies. Check your
log, check your diet and rest, check your form/technique and check for
weaknesses. I have met many competitive runners with tight/weak hamstrings,
weak glutes who don’t appreciate how much this impacts their race performance. Some
simple Kettle Bells swings once a week can take minutes off a 10 km race time
for these people.<o:p></o:p></div>
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<br /></div>
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For any other problems keep it simple. Are you missing any
part of the body when you train? This is common (for guys its legs, for girls
it upper body) so stop missing bits and train the whole body. If you normally
train with machines try free weights, if you normally use a barbell use
dumbells. If you normally use a wide grip try a close grip etc etc.<o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/08656320261514414867noreply@blogger.com0tag:blogger.com,1999:blog-729005857544740702.post-29190943062379561242014-12-02T17:03:00.000+00:002014-12-02T17:03:27.421+00:00Common Gym Mistakes and Simple Solutions to them - Part 12<div class="MsoNormal">
<a href="https://www.blogger.com/blogger.g?blogID=729005857544740702" name="Chpt12"><b style="mso-bidi-font-weight: normal;"><u>12.<span style="mso-spacerun: yes;"> </span>Not Feeling the Exercise<o:p></o:p></u></b></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Many people incorrectly stop doing an exercise because they
don’t ‘feel it’ in the area or muscle they are expecting. This is an incorrect
method of thinking as it is unlikely that the intended muscle(s) are not being
used if the exercise is being performed correctly. The most common reason for
not feeling the exercise is simply not using enough weight to stimulate the
muscle. That is not to say you should lift a heavy weight straight away, just
that it you may not feel it until you are stronger. Therefore, you should
continue with the exercise, adding weight regularly and in time you should then
feel the muscle(s) working.<o:p></o:p></div>
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<br /></div>
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Conversely, just because a muscle or area feels fatigued or
sore the next day it does not mean you have hit the required muscle properly.<span style="mso-spacerun: yes;"> </span>A common area for this is the lower back as
it is often a weak area and is therefore regularly given excessive stress due
to poor exercise execution.<o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/08656320261514414867noreply@blogger.com0tag:blogger.com,1999:blog-729005857544740702.post-73376570594943897162014-11-30T13:25:00.002+00:002014-11-30T13:25:39.853+00:00Do Genetics Matter? You decide.A few words, a few pictures. Let me know your thought please.<br />
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<span style="background-color: #fcfcfc; color: #141414; font-family: Verdana, Geneva, sans-serif; font-size: 14px; line-height: 21.7000007629395px;"><u>Young Arnold</u></span><br />
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At 18</div>
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In his Prime</div>
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Dorian Yates after 12 months of training</div>
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In his prime</div>
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10 Year Comparison</div>
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<span style="background-color: #fcfcfc; color: #141414; font-family: Verdana, Geneva, sans-serif; font-size: 14px; line-height: 21.7000007629395px;">Lou Ferrigno as a teenager</span></div>
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<span style="background-color: #fcfcfc; color: #141414; font-family: Verdana, Geneva, sans-serif; font-size: 14px; line-height: 21.7000007629395px;">In Pumping Iron</span></div>
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In his 40s making a comeback</div>
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<span style="background-color: #fcfcfc; color: #141414; font-family: Verdana, Geneva, sans-serif; font-size: 14px; line-height: 21.7000007629395px;">A couple of years ago</span></div>
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Frank Zane in his prime</div>
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Zane aged 65</div>
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Jay Cutler Comparison</div>
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Larry Scot RIP</div>
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If you are going to reach the top of Bodybuilding you will look amazing after 12 months of proper training, from then on you just get bigger.</div>
Anonymoushttp://www.blogger.com/profile/08656320261514414867noreply@blogger.com0tag:blogger.com,1999:blog-729005857544740702.post-27806524263507500602014-11-27T15:29:00.001+00:002014-11-27T15:30:18.427+00:00Common Gym Mistakes and Simple Solutions to them - Part 11<span style="background-color: #fcfcfc; color: #141414; font-family: Verdana, Geneva, sans-serif; font-size: 14px; line-height: 21.7000007629395px; margin-top: 0px; text-decoration: underline;">11. Only Going to Exercise Classes. Which Class is Best?</span><br />
<br style="background-color: #fcfcfc; color: #141414; font-family: Verdana, Geneva, sans-serif; font-size: 14px; line-height: 21.7000007629395px;" />
<span style="background-color: #fcfcfc; color: #141414; font-family: Verdana, Geneva, sans-serif; font-size: 14px; line-height: 21.7000007629395px;">Classes are fun, they can be productive but what people forget it that all classes are generic, they are not specific (Part 3) to you. You may want to improve your Legs, Bums and Tums (LBT) but that does not make a LBT class specific to you. Your LBT may be far stronger or weaker than those the class is aimed at, for example.</span><br />
<br style="background-color: #fcfcfc; color: #141414; font-family: Verdana, Geneva, sans-serif; font-size: 14px; line-height: 21.7000007629395px;" />
<span style="background-color: #fcfcfc; color: #141414; font-family: Verdana, Geneva, sans-serif; font-size: 14px; line-height: 21.7000007629395px;">I can understand why, for some people, working out on your own is just not your thing and some people just won’t do it. So if classes are the only thing that floats your boat here is how to get the most out of them.</span><br />
<br style="background-color: #fcfcfc; color: #141414; font-family: Verdana, Geneva, sans-serif; font-size: 14px; line-height: 21.7000007629395px;" />
<span style="background-color: #fcfcfc; color: #141414; font-family: Verdana, Geneva, sans-serif; font-size: 14px; line-height: 21.7000007629395px;">Firstly, follow all the information in this series of blogs. Just because it’s a class does not mean you can not; Keep it simple, Keep it specific(ish), select the correct training intensity and so on.</span><br />
<br style="background-color: #fcfcfc; color: #141414; font-family: Verdana, Geneva, sans-serif; font-size: 14px; line-height: 21.7000007629395px;" />
<span style="background-color: #fcfcfc; color: #141414; font-family: Verdana, Geneva, sans-serif; font-size: 14px; line-height: 21.7000007629395px;">Secondly, and this can be tricky, find a way of logging/recording what you do. So if you do a Pump Class then record the weights you lifted for each exercise so you then know what to use next time and try to increase the weights every 2-3 weeks. You could use a heart rate monitor (can be cheap like <a href="http://www.amazon.co.uk/dp/B005560PU4/?tag=lifinthegym04-21" rel="nofollow" target="_blank">this one</a>) and record you max heart rate, average heart rate, calories burned etc.</span><br />
<br style="background-color: #fcfcfc; color: #141414; font-family: Verdana, Geneva, sans-serif; font-size: 14px; line-height: 21.7000007629395px;" />
<span style="background-color: #fcfcfc; color: #141414; font-family: Verdana, Geneva, sans-serif; font-size: 14px; line-height: 21.7000007629395px;">Thirdly, choose a class that is appropriate to your goals. If you want to lose weight then I would suggest going to an Abs Class is not specific, but a good Box Fit class would be.</span><br />
<br style="background-color: #fcfcfc; color: #141414; font-family: Verdana, Geneva, sans-serif; font-size: 14px; line-height: 21.7000007629395px;" />
<span style="background-color: #fcfcfc; color: #141414; font-family: Verdana, Geneva, sans-serif; font-size: 14px; line-height: 21.7000007629395px;">Fourthly, mix and match, don’t just do the same old class again and again. Our bodies adapt quickly so fresh stimuli is needed for the body and the mind. Some classes are too specific such as Spin and miss out large parts of the body.</span><br />
<br style="background-color: #fcfcfc; color: #141414; font-family: Verdana, Geneva, sans-serif; font-size: 14px; line-height: 21.7000007629395px;" />
<span style="background-color: #fcfcfc; color: #141414; font-family: Verdana, Geneva, sans-serif; font-size: 14px; line-height: 21.7000007629395px;">Finally, try something new. The class that you think you will hate is probably the class that will do you the most good. All humans shy away from things we don’t like and the gym is no different. Yet, in the gym the reason we don’t like something is probably down to a weakness or inability that will only improve by training that muscle/function etc.</span>Anonymoushttp://www.blogger.com/profile/08656320261514414867noreply@blogger.com0tag:blogger.com,1999:blog-729005857544740702.post-68502063276171233752014-11-20T10:25:00.001+00:002014-11-20T10:25:32.197+00:00Common Gym Mistakes and Simple Solutions to them - Part 10<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><u>10. Logging<o:p></o:p></u></b></div>
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Log everything, the more you log the better. Top body
builders are all completely and utterly OCD and will log everything. It
wouldn’t surprise me if some of them log their toilet output!<br />
<br />
For most gym
goers keep it simple and log the weights you lifted, the reps, the rest, how
easy/hard it felt, warm-up activity, cool down, cardio (distance, pace, speed),
heart rate, weight, body fat, calories, macros (macronutrients consumed in %) and
so on. Top body builders take regular photos of themselves doing their poses
too, how vain!<span style="mso-spacerun: yes;"> </span>However, there is nothing
to stop you taking some before, after and during photos to keep you motivated
and on track.<o:p></o:p></div>
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Then when, for example, 6 weeks into your plan, armed with
your log you have scientific and objective proof of your whether or not your
program works. Have you gained strength, lost weight, lost fat, improved cardio
vascular fitness etc? Your log should tell you in black and white, a factual
record.<span style="mso-spacerun: yes;"> </span>Without this all you can do is
guess and this is where so many people go wrong.<o:p></o:p></div>
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<br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNjIVGSTacdk0-LhoS446UqUaXMfPZ9b976c42hM4cCFax8_vsziip-zkcRpkEcpioPHrxeu2Qxt16aQA1Usno46V6KO2I_KDOgXjs4qCd5YSTvxDRcSc9TYFr7NofGlhpglHy4UegLmzA/s1600/strength-training-journal-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNjIVGSTacdk0-LhoS446UqUaXMfPZ9b976c42hM4cCFax8_vsziip-zkcRpkEcpioPHrxeu2Qxt16aQA1Usno46V6KO2I_KDOgXjs4qCd5YSTvxDRcSc9TYFr7NofGlhpglHy4UegLmzA/s1600/strength-training-journal-1.jpg" height="227" width="320" /></a></div>
<span style="font-family: Arial; font-size: 12.0pt; mso-ansi-language: EN-GB; mso-bidi-font-family: Arial; mso-bidi-language: AR-SA; mso-fareast-font-family: "MS 明朝"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast;"><br /></span>Anonymoushttp://www.blogger.com/profile/08656320261514414867noreply@blogger.com0tag:blogger.com,1999:blog-729005857544740702.post-21726441845707956482014-11-16T13:53:00.000+00:002014-11-16T13:54:11.130+00:00Learn From The Winners<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><u>Learn From The
Winners<o:p></o:p></u></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If you want to be the best, you need to learn from the
best.<span style="mso-spacerun: yes;"> </span>There is an amazing amount of high
quality and free information out there on the www.<span style="mso-spacerun: yes;"> </span>However, 95% of the information out there is
a total and utter cr@p.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
How to you spot the cr@p?<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Understand<o:p></o:p></div>
<div class="MsoNormal">
-<span style="mso-spacerun: yes;"> </span>A lot of
bodybuilders are sponsored or own supplements companies so will always push
these things on to you.<o:p></o:p></div>
<div class="MsoNormal">
-<span style="mso-spacerun: yes;"> </span>A lot of
bodybuilders are trying to sell you a training plan/DVD.<o:p></o:p></div>
<div class="MsoNormal">
- A lot of bodybuilder portray an image on YouTube that does
not necessarily represent the way in which they actually train.<o:p></o:p><br />
- Bodybuilders get paid to add their name to other peoples products.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
With the power of Youtube I hope to show you several
different bodybuilders who offer great advice and I have learnt a lot
from.<span style="mso-spacerun: yes;"> </span>Each person is different in style
and presentation.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
1. The No-Nonsense approach from 6 times Mr Olympia Dorian
Yates:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Here Dorian explains some training concepts in support of
his Blood and Guts workout (available free <a href="http://www.bodybuilding.com/fun/dorian-yates-blood-guts-6-week-trainer.htm" target="_blank">here</a>).<span style="mso-spacerun: yes;"> </span>Many people in the gym fail to grasp these
concepts.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/hggkrZF-Bpw?feature=player_embedded' frameborder='0'></iframe></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
2. The Scientific Approach from Ben Pakulski<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I highly recommend his ITunes <a href="https://itunes.apple.com/gb/podcast/ben-pakulski-podcast-muscle/id725296816?mt=2">Podcast</a><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In this video, like many, Ben explains the simple, but
mostly understood, process of isolating then training a muscle.<span style="mso-spacerun: yes;"> </span>He does this by showing 2 similar looking exercise
that work 2 areas.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/jt-NAp0ISSc?feature=player_embedded' frameborder='0'></iframe></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
3. The Spiritual Approach with Kai Greene<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Kai has an approach that is rarer these days, although he
trains hard there is no doubt that training is more of a spiritual journey for
him.<span style="mso-spacerun: yes;"> </span>Here he trains arms with a novice
trainee.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/m8wZNGL4iA4?feature=player_embedded' frameborder='0'></iframe></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The main message is to find the approach that suites you as
a person, but not to ignore the other approaches.<span style="mso-spacerun: yes;"> </span>There are times when you need to go no-nonsense
and just lift the weight.<span style="mso-spacerun: yes;"> </span>There are
times when you need to really think about what you are doing in order to hit
the targeted muscle.<span style="mso-spacerun: yes;"> </span>There are also times
when you just need to go were your body takes you and not over think it.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
There are times when the 2 approaches collide as when Kai
and his training partner went to Birmingham to train with Dorian.<span style="mso-spacerun: yes;"> </span>The sound quality is a bit off on this one
but I recommend you turn the volume up to hear Dorian’s comments (some
swearing).<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/wGWdrxuP3JY?feature=player_embedded' frameborder='0'></iframe></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
As much as you can learn from youtube etc there is no substitute for learning from proper textbooks such as:<br />
<br />
<a href="http://www.amazon.co.uk/dp/8890403810/?tag=lifinthegym04-21" rel="nofollow" target="_blank">Supertraining</a><br />
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<a href="http://www.pinterest.com/pin/create/extension/?url=https%3A%2F%2Fwww.blogger.com%2Fblogger.g%3FblogID%3D729005857544740702%23editor%2Fsrc%3Dsidebar&media=https%3A%2F%2Fimg2.blogblog.com%2Fimg%2Fvideo_object.png&xm=h&xv=sa1.35&description=" style="background-color: transparent; background-image: url(data:image/png; border: none; cursor: pointer; display: none; height: 20px; left: 193px; opacity: 0.85; position: absolute; top: 1752px; width: 40px; z-index: 8675309;"></a><a href="http://www.pinterest.com/pin/create/extension/?url=https%3A%2F%2Fwww.blogger.com%2Fblogger.g%3FblogID%3D729005857544740702%23editor%2Fsrc%3Dsidebar&media=https%3A%2F%2Fimg2.blogblog.com%2Fimg%2Fvideo_object.png&xm=h&xv=sa1.35&description=" style="background-color: transparent; background-image: url(data:image/png; border: none; cursor: pointer; display: none; height: 20px; left: 193px; opacity: 0.85; position: absolute; top: 1752px; width: 40px; z-index: 8675309;"></a>Anonymoushttp://www.blogger.com/profile/08656320261514414867noreply@blogger.com0tag:blogger.com,1999:blog-729005857544740702.post-14555542416299382542014-11-11T19:33:00.000+00:002014-11-15T16:13:28.708+00:00Common Gym Mistakes and Simple Solutions to them - Part 9<div class="MsoNormal">
<a href="https://www.blogger.com/blogger.g?blogID=729005857544740702" name="Chpt9"><b style="mso-bidi-font-weight: normal;"><u>9.
Goal Setting<o:p></o:p></u></b></a></div>
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<br /></div>
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People who set goals are more likely to reach those goals. You
need to put some sort of measurable quantity to what you are trying to achieve.
ie <o:p></o:p></div>
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<br /></div>
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I want to be able to run 2km in less than 15 mins.<o:p></o:p></div>
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I want to be able to squat 50 kg.<o:p></o:p></div>
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I want to reduce my body fat by 3%.<o:p></o:p></div>
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<br /></div>
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Then set a time limit for this such as 6 weeks.<span style="mso-spacerun: yes;"> </span>Every time you reach a goal then set another goal
and continue pushing yourself on.<o:p></o:p></div>
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<br /></div>
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It is no good simply thinking ‘I feel fitter’ my clothes
‘feel looser’ as that is subjective, and training should be objective.<o:p></o:p></div>
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<br /></div>
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Even if you have no great desire to achieve something, i.e.
take part in Race for Life, it is still effective to train based on goals.<span style="mso-spacerun: yes;"> </span>What you could do is spend 8 weeks on cardio
goals, then 8 weeks on body composition goals and then 8 weeks on strength
goals.<span style="mso-spacerun: yes;"> </span>Then repeat.<o:p></o:p></div>
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<div class="MsoNormal">
This is important so I will say it again: Experience shows
people that set goals achieve more from their training than those who do not
set goals.<o:p></o:p><br />
<br />
How to test your body fat? Use one of these<br />
<br />
<a href="http://www.amazon.co.uk/dp/B000178RVG/?tag=lifinthegym04-21" rel="nofollow" target="_blank">Bodyfat Monitor</a></div>
Anonymoushttp://www.blogger.com/profile/08656320261514414867noreply@blogger.com0tag:blogger.com,1999:blog-729005857544740702.post-42843388416427949212014-11-11T19:16:00.003+00:002014-12-16T18:15:32.072+00:00Common Gym Mistakes and Simple Solutions to them - Part 8<div class="MsoNormal">
<a href="https://www.blogger.com/blogger.g?blogID=729005857544740702" name="Chpt8"><b style="mso-bidi-font-weight: normal;"><u>8.
Poor Technique<o:p></o:p></u></b></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If it were as simple as lift some weights and do some cardio
then everyone in the gym would look like <a href="http://www.amazon.co.uk/dp/B0080GV276/?tag=lifinthegym04-21" rel="nofollow" target="_blank">Arnold Schwarzenegger</a> or <a href="http://www.amazon.co.uk/dp/B009ZG705S/?tag=lifinthegym04-21" rel="nofollow" target="_blank">JessEnnis-Hill</a>.<span style="mso-spacerun: yes;"> </span>Sadly, in most gyms 99.9% of
people do not look anything like the superstars of sport and fitness and that
is mostly down to poor technique.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Simply, if you do not perform the exercise correctly you
will not get the correct results and risk injury. Key to this is the need to be
in control of the weight at all times, so that means you can only use momentum
to help in Olympic/dynamic lifts (rarely seen outside specialist gyms).<span style="mso-spacerun: yes;"> </span>The positioning of hips, knees, feet, the back,
elbows, palms and so on all play an important part in determining whether you
are targeting the correct muscle(s) or not. In this video Pro-Bodybuilder Ben Pakulski shows how the little differences affect tricep isolation:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="https://www.youtube.com/watch?v=u3AbFlyLYOA">https://www.youtube.com/watch?v=u3AbFlyLYOA</a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In general it is best to work each exercise through the
entire range of motion in order to work each muscle(s) fully. Half squatting,
for example, is likely to make you quad dominant and ignore the glutes (bum) and
hamstrings muscles. Another is rounding your back during any exercise as this
is a fast way to injury, and will decrease the performance of the upper back
muscles for upper back exercises (<a href="https://www.blogger.com/blogger.g?blogID=729005857544740702" name="_GoBack"></a>Rows, lat pulls).<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This is an area where knowledge of <a href="http://www.amazon.co.uk/dp/0736092269/?tag=lifinthegym04-21" rel="nofollow" target="_blank">human anatomy</a> becomes
really useful as once you understand how a muscle, or movement works you will
understand the little, but vital differences, to technique that matters.<span style="mso-spacerun: yes;"> </span>Taking a bit of time to learn how some of the
main muscles work will pay dividends in improved training performance and
therefore results and simple <a href="http://www.amazon.co.uk/s/?_encoding=UTF8&camp=1634&creative=6738&field-keywords=anatomy&linkCode=ur2&sprefix=ana%2Cmobile-apps%2C247&tag=lifinthegym04-21&url=search-alias%3Dmobile-apps&linkId=MRHUH2J37I5IWVJ5" rel="nofollow" target="_blank">apps</a> can be purchased for a couple of pounds if
you have a smart phone or tablet.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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<div class="MsoNormal">
However, if you can maintain perfect form throughout every
set and rep, you are not lifting enough weight. It should take effort to
maintain form for all, but the last 2-3 reps of each set as by then your
muscles will be fatigued. If you have to use poor form more than that (ie all
but first 2-3 reps), then the solution is simple, reduce the weight you are lifting.
<o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/08656320261514414867noreply@blogger.com0tag:blogger.com,1999:blog-729005857544740702.post-33724411710286690642014-11-10T21:23:00.000+00:002014-11-11T19:37:06.174+00:00Proper Purposeful Practice Prevents P!ss Poor Performance<div class="MsoNormal">
<u>Proper Purposeful Practice Prevents P!ss Poor Performance<o:p></o:p></u></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Before I get started let us first define what Purposeful
Practice is. In the book <a href="http://www.amazon.co.uk/dp/B003P2WJ18/?tag=lifinthegym04-21" rel="nofollow" target="_blank">Bounce</a> former British Number-one table tennis player
Mathew Syed defines Purposeful Practice as<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
“….practice sessions of aspiring champions have a specific
and never-changing purpose: progress. Every second of every minute of every
hour, the goal is to extend one’s mind and ones body, to push oneself beyond
the outer limits of one’s capacities, to engage so deeply in the task that one
leaves the training session literally a changed person”.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The best athletes in the world practice, people that are
already the best at their games practice. Tennis players practice every shot
despite playing games regularly; cricketers bat and/or bowl in the nets despite
playing regularly and Grand Prix drivers accumulate hundreds of laps in
simulators and practice laps of circuits they have won at before. Why? To be
the best they <u>possibly</u> can.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Should people training in the gym be any different to this? Does
the fact that many gym goers do not compete in any sport also mean they should
not take part in purposeful practice? I believe it should not, purposeful
practice is vital for all and the mark of champions. Why should we not all train
like champions?<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Most people understand the benefits of a warm-up, or ‘pulse
raiser’ as it is sometimes known. This is purely to get the blood flowing, the
joints warm and the heart raised. You should then stretch the relevant muscles.
Stretching alone is not purposeful practice, but if we only stretch the muscle
just beyond the Range of Motion (ROM) we intend to use it is.<span style="mso-spacerun: yes;"> </span>Why stretch your hamstrings so much you can
put your head against your knee if you will not be doing any exercise that
replicate that ROM? <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Next, your chance to extend the warm up and practice
purposefully simultaneously. Lets assume your first exercise of the day is the
squat. Your first task should be to mobilise the hips in a manor that is
similar to how they will move in the squat. Many people make a basic, but
important mistake here by doing things like lunges or bodyweight squats that do
not mimic how they will later squat. The Mobility WOD website is full of
different <a href="http://www.amazon.co.uk/dp/B00P72KKN8?tag=lifinthegym04-21" rel="nofollow" target="_blank">mobility</a> exercises for the whole body and something like this would
be far more purposeful:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="http://www.mobilitywod.com/2010/09/episode-40-usaw-oly-prep-some-new-hip-love-psoascalves/">http://www.mobilitywod.com/2010/09/episode-40-usaw-oly-prep-some-new-hip-love-psoascalves/</a><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Mobility should be quick, 60-90 seconds as you are in the
gym to exercise. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The next stage is another that is frequently skipped. You
first should squat with an empty bar, not a loaded bar (20kg). The empty bar
allows you to get your feet, hip, bar and depth prefect before you add weight. If
you can’t do a perfect squat with an empty bar there is little, or no, chance
you can do it with a loaded bar. Every aspect of the warm up squats should be
exactly as you will perform the squat with a fully loaded bar. You should do at
least one set of 10, perhaps 2 sets if you make any adjustments. From then on
you load that bar in blocks up to the desired weight. Again, each warm up set
is purposeful practice, which will drill the technique into you and set motor
patterns. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Far too many people go from straight a weight that is
approx. 60-70% of their maximum, then straight to 90-95% and then onto max
effort and never perform a single squat with good form in the entire session. Yes,
you may progress doing this but it is only a matter of time until injury and/or
a plateau that will take weeks/months to overcome. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If you have worked up to then attempted a max effort it is
likely your form will not be perfect as you are at your limits (if you can max
effort squat with perfect form your are simply not max efforting!). It is then
often wise to drop the weight by approx 30% and perform a set of 6-8 more
squats with perfect form in order reset the motor patterns back to best and add
some volume for muscle building.<span style="mso-spacerun: yes;"> </span>If the
last thing you body remembers form the last session is bad form, it is likely
to start the next session with bad form.<span style="mso-spacerun: yes;">
</span>The Central Nervous System remembers these things.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The system described above should be used for all the
compound lifts, squats, deadlifts, bench press and overhead press.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
It does not have to end there as with the compound lifts
sooner or later we will all have times when our form goes to pot and we struggle.
That is when you should come into the gym with the sole purpose to practice
that lift. Warm-up, mobilise for as long as it takes then practice the relevant
lift with lighter weights and re-drill that form into your mind. Do not get
tempted to go heavy, your purpose is to practice not to max effort.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Practice makes perfect.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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Anonymoushttp://www.blogger.com/profile/08656320261514414867noreply@blogger.com0tag:blogger.com,1999:blog-729005857544740702.post-39072162145167790312014-11-03T19:52:00.000+00:002015-02-17T22:12:38.007+00:00Common Gym Mistakes and Simple Solutions to them - Part 6<div class="MsoNormal">
<a href="https://www.blogger.com/blogger.g?blogID=729005857544740702" name="Chpt6"><b style="mso-bidi-font-weight: normal;"><u>6.
Stretching, Warm Up, Cool Down, Mobility<o:p></o:p></u></b></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Always warm up in a specific manner to how/what you are
going to train.<span style="mso-spacerun: yes;"> </span>If you are going to
train your back there is little point cycling or running as you don’t really
use your back so <a href="http://www.amazon.co.uk/dp/B00OY2949I/?tag=lifinthegym04-21" rel="nofollow" target="_blank">row</a> or use a <a href="http://www.amazon.co.uk/dp/B003CMI60YI/?tag=lifinthegym04-21" rel="nofollow" target="_blank">cross trainer</a>. If you are going for a run why
warm up on a bike?<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
A warm up is supposed to be light, your heart rate should
not be going above 120 bpm really. If you feel stiff/tight warm up longer, if
you have walked 15 mins to get to the gym then you might be warm enough
already.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Stretching is a frequently debated topic and for every study
proving one thing there is a study proving another. As Nike say “Just Do It”!<span style="mso-spacerun: yes;"> </span>If your gym has a<a href="http://www.amazon.co.uk/dp/B000VEDQD8/?tag=lifinthegym04-21" rel="nofollow" target="_blank"> Powerplate</a> then they are
great for stretching but you can still stretch well on the floor/standing. <a href="http://www.amazon.co.uk/dp/B00BABT1LM/?tag=lifinthegym04-21" rel="nofollow" target="_blank">Stretch</a>
all the muscles you plan to use before and after training and try stretching
between sets too.<span style="mso-spacerun: yes;"> </span>About 10-15 secs for
warm up, 15-20 secs for cool down once per stretch or twice if tight/stiff.<o:p></o:p></div>
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<br /></div>
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<a href="http://www.amazon.co.uk/dp/B00P72KKN8?tag=lifinthegym04-21" rel="nofollow" target="_blank">Mobility</a> is simply getting the joints and muscles moving. A
key area for this is the hips, lots of small and big muscles that often need
waking up to make them all work in harmony. A lot of people lose lower back
shape during squats and leg presses simply because their hips can<span class="msoIns"><ins cite="mailto:client.config" datetime="2014-07-07T09:08">’</ins></span>t
move properly (this issue is often worsened by a weak core). For the sake of 5
mins mobility work it is not worth risking a lower back injury that could affect
you for life.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Mobility can be as simple as starting each exercise with an
empty bar or light dumbbell.<span style="mso-spacerun: yes;"> </span>Treat your
warm up reps just like a maximum effort rep maintaining perfect form throughout
the full range of movement. It can be a good idea to vary the grip too, for
example, for a barbell bench press do 5 reps hands wide, 5 reps hands normal
and 5 reps hands narrow with just the bar. A great website for mobility drills is <a href="http://www.mobilitywod.com/" target="_blank">Mobility WOD</a>:<o:p></o:p><br />
<br />
At the end of the session we should complete a cool down
such as a walk on the treadmill and also stretch.<span style="mso-spacerun: yes;"> </span>If walking on the treadmill you can stretch the
upper body as you walk and then once you have stopped stretch the
legs/hips.<span style="mso-spacerun: yes;"> </span>This make be a good time for
a massage if your gym has a Powerplate, especially after a legs session.<br />
<br /></div>
<div class="MsoNormal">
<o:p></o:p></div>
<a href="http://www.amazon.co.uk/dp/B00BABT1LM/?tag=lifinthegym04-21" rel="nofollow" target="_blank"><img border="0" src="http://ws-eu.amazon-adsystem.com/widgets/q?_encoding=UTF8&ASIN=B00BABT1LM&Format=_SL110_&ID=AsinImage&MarketPlace=GB&ServiceVersion=20070822&WS=1&tag=lifinthegym04-21" /></a><img alt="" border="0" src="http://ir-uk.amazon-adsystem.com/e/ir?t=lifinthegym04-21&l=as2&o=2&a=B00BABT1LM" height="1" style="border: none !important; margin: 0px !important;" width="1" />
Anonymoushttp://www.blogger.com/profile/08656320261514414867noreply@blogger.com0tag:blogger.com,1999:blog-729005857544740702.post-57019977709882629192014-10-27T21:15:00.000+00:002014-11-27T15:54:30.448+00:00Turbulence Training – Science Fact Check<div class="MsoNormal">
<u><span style="color: black; mso-themecolor: text1;">Turbulence
Training – Fact Check<o:p></o:p></span></u></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: black; mso-themecolor: text1;">We are
forever bombarded with the latest miracle cure for losing fat and toning our
bodies. TV and Internet adverts for the latest system are all over the place. I
decided to chose one and take a closer look at the science used to back up the training
system.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: black; mso-themecolor: text1;">Turbulence
Training is another ‘new’ scientifically proven way of losing body fat fast, or
so it’s maker claims. What follows are (in </span><i style="mso-bidi-font-style: normal;"><span style="color: blue;">blue</span></i><span style="color: black; mso-themecolor: text1;">) extracts from the Turbulence Training website and in
black what I found when I checked the facts. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Caveat – I acknowledge that sport science is not perfect and
can be ridiculous sometimes but, sports science is slowly but surely confirming
what good coaches and trainers have known for years. Sports science is not
black or white, but we should consider it when the science shows a trend
towards something. By referencing sports science Turbulence Training has opened
the door to this analysis so let’s hope it has done its homework.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<i style="mso-bidi-font-style: normal;"><span lang="EN-US" style="color: blue; font-size: 11.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: Times;">French-Canadian Researchers Discover a
Weird Trick to Boosting Your Fat Loss by 450%<o:p></o:p></span></i></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<i style="mso-bidi-font-style: normal;"><span lang="EN-US" style="color: blue; font-size: 11.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: Times;">You’ll also see exactly how the entire
fitness industry – from personal trainers to gym owners to equipment
manufacturers – have been lying to you about your weight and exactly what you
can do about it.<o:p></o:p></span></i></div>
<div align="center" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<i style="mso-bidi-font-style: normal;"><span lang="EN-US" style="color: blue; font-size: 11.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: Times;">So-called experts, including many
overweight doctors have been telling you for years that you need to do up to an
hour of cardio per day in order to lose weight.<o:p></o:p></span></i></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<span lang="EN-US" style="color: blue; font-size: 11.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: Times;">In fact, research shows that treadmills, elliptical machines and
stairmasters <i>can actually train your body to STORE fat instead of burning
it.<o:p></o:p></i></span></div>
<div align="center" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US" style="color: blue; font-size: 11.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: Times;">Other studies show that cardio not only makes you fatter, it also ages
you faster.<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US" style="color: blue; font-size: 11.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: Times;">Scientists have shown this unique system helps men and women of all ages
to burn fat and build muscle at the same time.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="color: black; mso-ansi-language: EN-US; mso-bidi-font-family: Times; mso-themecolor: text1;">There is no reference
to the scientific study that showed a ‘weird trick’ to boosting fat loss by 450%,
which is strange as this would only serve to back up the Turbulence Training’s
claims. Yet if you Google key words from this you will get lots of hits from
people quoting this 450% to back-up their ‘new’ training system. Fortunately, some
of these sites do reference a study to back the 450% claim as:<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="color: black; font-family: "Times New Roman"; mso-ansi-language: EN-US; mso-themecolor: text1;">Effect of diet and
exercise, alone or combined, on weight and body composition in
overweight-to-obese post-menopausal women. KE Foster-Schubert, CM Alfano, CR
Duggan<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="color: black; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">This study compared
post-menopausal women who either, changed diet, exercised with no diet changes,
added exercises and finally a control group that made no changes. I think I
found where the 450% came from as it is not stated in the study itself:<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: "Times New Roman"; mso-ansi-language: EN-US;">“We observed an 8.5% weight loss among women
participating in diet alone, 2.4% weight loss among those participating in
exercise alone, and 10.8% weight loss among those in the combined diet +
exercise interventions”.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman";">If you compared the smallest weight loss of 2.4% with
the biggest weight loss of 10.8% you find 10.8 is 450% bigger than 2.4%. A
mathematical exploitation no less, but that was all I could find. However, if
you read the quoted text this is no ‘trick,’ as all this shows is that women
who exercised alone lost less weight than people who exercised and changed
their diet. So it proves that if you exercise and have a bad diet you wont lose
as much weight as someone who exercises and has a good diet. Not a ‘weird trick’
or anything out of the ordinary. If you compare the group that dieted alone to
the group that exercised and dieted the difference is less 8.5% to 10.8% so
exercise added just over 2% to the weight loss. What is more the type of
exercise used in this study ‘consisted of treadmill walking, stationary
bicycling, and use of other aerobic machines’. The exact equipment Turbulence
Training is advertising against!<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman";">Also, I know of no Personal Trainers or Doctors who
would recommend hours and hours of cardio for fat loss. <span style="mso-spacerun: yes;"> </span></span><span lang="EN-US" style="color: black; mso-ansi-language: EN-US; mso-bidi-font-family: Times; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<i style="mso-bidi-font-style: normal;"><span lang="EN-US" style="color: blue; mso-ansi-language: EN-US; mso-bidi-font-family: Times;">FACT 1<o:p></o:p></span></i></div>
<div align="center" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<i style="mso-bidi-font-style: normal;"><span lang="EN-US" style="color: blue; mso-ansi-language: EN-US; mso-bidi-font-family: Times;">Cardio Makes You Gain Fat Around<o:p></o:p></span></i></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<i style="mso-bidi-font-style: normal;"><span lang="EN-US" style="color: blue; mso-ansi-language: EN-US; mso-bidi-font-family: Times;">Your Belly, Thighs, Hips, and Legs<o:p></o:p></span></i></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<i style="mso-bidi-font-style: normal;"><span lang="EN-US" style="color: blue; mso-ansi-language: EN-US; mso-bidi-font-family: Times;">According to a study in the European Journal of
Applied Physiology,<o:p></o:p></span></i></div>
<div align="center" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<i style="mso-bidi-font-style: normal;"><span lang="EN-US" style="color: blue; mso-ansi-language: EN-US; mso-bidi-font-family: Times;">People who performed intense cardio suffered from
decreased T3 hormone production.<o:p></o:p></span></i></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<i style="mso-bidi-font-style: normal;"><span lang="EN-US" style="color: blue; mso-ansi-language: EN-US; mso-bidi-font-family: Times;">(Eur J Appl Physiol. 2003 Jan; 88(4-5):480-4.)<o:p></o:p></span></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="color: black; mso-ansi-language: EN-US; mso-bidi-font-family: Times; mso-themecolor: text1;">At last a scientific
study reference we can check. This was a study on rowers with 17 people taking
part. Only 10 of the 17 (58%, just over half) were monitored as having
decreased T3 hormone production and the study noted “</span><span lang="EN-US" style="font-size: 13.0pt; mso-ansi-language: EN-US;">The hormone changes observed
in the (-) responder rowers were not significantly (P>0.05) correlated with
changes in body composition” so this had little real world affect and certainly
did not make these rowers “gain fat around their belly, thighs, hips and legs”.
The study also reported that hormonal changes began to return to baseline over
the course of the study. It is also important to note that rowing is an intense
form of cardio when done correctly and uses the whole body. It is not the same
as walking or jogging or using a cross trainer.</span><span lang="EN-US" style="color: black; mso-ansi-language: EN-US; mso-bidi-font-family: Times; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<span lang="EN-US" style="color: blue; mso-ansi-language: EN-US; mso-bidi-font-family: Times;">According
to a 2011 study in the scientific journal Psychoneuroendocrinology,<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<span lang="EN-US" style="color: blue; mso-ansi-language: EN-US; mso-bidi-font-family: Times;">Cardio
increases the stress hormone cortisol.<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US" style="color: blue; mso-ansi-language: EN-US; mso-bidi-font-family: Times;">(Skoluda,
N., Dettenborn, L., et al. Elevated Hair Cortisol Concentrations in Endurance
Athletes. Psychoneuroendocrinology. September 2011.)<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="color: black; mso-ansi-language: EN-US; mso-bidi-font-family: Times; mso-themecolor: text1;">This is a miss quote
of the study, which takes the cortisol increase out of context. The relevant
quote from the study is “</span><span style="color: black; mso-themecolor: text1;">This
data suggests that repeated physical stress of intensive training and competitive
races among endurance athletes is associated with elevated cortisol exposure
over prolonged periods of time”. It makes sense that people who repeatedly
compete and train to be the best they can be will be more stressed with people
that don’t do this. Again, comparing competitive endurance athletes to people
that use a treadmill to lose fat is not realistic or helpful.</span><span lang="EN-US" style="color: black; mso-ansi-language: EN-US; mso-bidi-font-family: Times; mso-themecolor: text1;"><o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<span lang="EN-US" style="color: blue; mso-ansi-language: EN-US; mso-bidi-font-family: Times;">A 2008
study in the <i>International Journal of Obesity</i> found that:<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<span lang="EN-US" style="color: blue; mso-ansi-language: EN-US; mso-bidi-font-family: Times;">After
cardio exercise, the subjects end up eating 100 calories more than they just
burned off.<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="NO-BOK" style="color: blue; mso-ansi-language: NO-BOK; mso-bidi-font-family: Times;">(Sonneville,
K.R., et al. </span><span lang="EN-US" style="color: blue; mso-ansi-language: EN-US; mso-bidi-font-family: Times;">(2008) <i>International Journal of Obesity</i>.
32, S19-S27.)<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="color: black; mso-ansi-language: EN-US; mso-bidi-font-family: Times; mso-themecolor: text1;">This study was:<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="color: black; mso-ansi-language: EN-US; mso-bidi-font-family: Times; mso-themecolor: text1;">“</span><span lang="EN-US" style="font-family: "Times New Roman"; mso-ansi-language: EN-US;">To
estimate total energy intake and the energy gap the daily imbalance between
energy intake and expenditure associated with discretionary behaviors of
adolescents, namely their leisure active behaviors (playing or participating in
sports and heavy chores), leisure sedentary behaviors (television (TV) viewing
and playing video and computer games), productive sedentary behaviors (reading
or doing homework).”<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="mso-ansi-language: EN-US;">The study
compared what teenagers had eaten after exercising and they estimated what
calories the teenagers would have used during that exercise, to compare the
difference. They did find that teenagers ate 99 calories more than they burned.
However, this was not just from doing cardio exercise as walking was not
included, the study did include soccer, gymnastics, running/jogging,
basketball, dancing and other sports and included “heavy chores”. The data was
gathered by questionnaire so the scientist, nor we, can understand the
intensity of the exercise nor categorise it all as ‘cardio’. The average BMI of
all the participants increased during the study indicating that these teenagers
were, in general, all over eating regardless. Interestingly this study showed
the teenagers eat 102 calories more than they burned when watching TV! The
study is not relevant in supporting the training style the science is supposed
to back up although it is a good indicator that we eat too much while watching
TV.<span style="color: black; mso-themecolor: text1;"><o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US" style="color: blue; mso-ansi-language: EN-US; mso-bidi-font-family: Times;">A 2006
study in the International Journal of Obesity found that runners who ran the
same distance or slightly more each week had LARGER waistlines at the end of
the 9 year study.<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="color: black; mso-ansi-language: EN-US; mso-bidi-font-family: Times; mso-themecolor: text1;">This study is “</span><span lang="EN-US" style="mso-ansi-language: EN-US;">The effects of changing exercise
levels on weight and age-related weight gain” by PT Williams and PD Wood. It
was designed “To determine prospectively whether physical activity can prevent
age-related weight gain and whether changing levels of activity affect body
weight’. So again we are looking at regular runners with most having BMIs less
than 25 kg/m<sup>2 </sup>so slim(ish) to start with. Also, the average age of
these runners was late 30-early 40s and sadly gaining weight as we age is
something that often happens (hence why this study was done). The study also
did not track calorie intake or diet, which could have easily accounted for the
increase. Has your waistline increased in the last 9 years?</span><span lang="EN-US" style="color: black; mso-ansi-language: EN-US; mso-bidi-font-family: Times; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<span lang="EN-US" style="color: blue; mso-ansi-language: EN-US; mso-bidi-font-family: Times;">FACT 2<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US" style="color: blue; mso-ansi-language: EN-US; mso-bidi-font-family: Times;">Cardio
DAMAGES Your Heart, Joints, and Back<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US" style="color: blue; mso-ansi-language: EN-US; mso-bidi-font-family: Times;">You see,
cardio overworks your heart and can lead to death by massive heart attack, all
because your body has not evolved to handle long, slow and boring cardio.<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US" style="color: blue; mso-ansi-language: EN-US; mso-bidi-font-family: Times;">John
Mandrola, a heart doctor, said “Studies have shown elevated levels of coronary
plaque in serial marathoners – a problem that rigorous exercise theoretically
could cause. Heart disease comes from inflammation and if you’re constantly,
chronically inflaming yourself, never letting your body heal, why wouldn’t
there be a relationship between over exercise and heart disease?”<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="color: black; mso-ansi-language: EN-US; mso-bidi-font-family: Times; mso-themecolor: text1;">Again we are looking
at serious athletes here, not your average gym goer. It stands to reason that
if you really push your body you can get injuries. However, millions of people
end up in hospital every year from accidents in the home or at work. I
recommend you read the two articles here regarding running/marathon safety:<o:p></o:p></span></div>
<div class="MsoNormal">
<a href="http://sportsscientists.com/2009/10/3-runners-die-in-detroit-safety-of/"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-family: Times;">http://sportsscientists.com/2009/10/3-runners-die-in-detroit-safety-of/</span></a><span lang="EN-US" style="color: black; mso-ansi-language: EN-US; mso-bidi-font-family: Times; mso-themecolor: text1;"><o:p></o:p></span></div>
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<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="color: black; mso-ansi-language: EN-US; mso-bidi-font-family: Times; mso-themecolor: text1;">Part of the article
points to the study “</span><span lang="EN-US" style="color: black; mso-ansi-language: EN-US; mso-bidi-font-weight: bold; mso-themecolor: text1;">Physical activity,
all-cause mortality, and longevity of college alumni. </span><a href="http://www.ncbi.nlm.nih.gov/pubmed?term=Paffenbarger%20RS%20Jr%5BAuthor%5D&cauthor=true&cauthor_uid=3945246"><span lang="EN-US" style="color: black; mso-ansi-language: EN-US; mso-themecolor: text1; text-decoration: none; text-underline: none;">Paffenbarger RS Jr</span></a><span lang="EN-US" style="color: black; mso-ansi-language: EN-US; mso-themecolor: text1;">, </span><a href="http://www.ncbi.nlm.nih.gov/pubmed?term=Hyde%20RT%5BAuthor%5D&cauthor=true&cauthor_uid=3945246"><span lang="EN-US" style="color: black; mso-ansi-language: EN-US; mso-themecolor: text1; text-decoration: none; text-underline: none;">Hyde RT</span></a><span lang="EN-US" style="color: black; mso-ansi-language: EN-US; mso-themecolor: text1;">, </span><a href="http://www.ncbi.nlm.nih.gov/pubmed?term=Wing%20AL%5BAuthor%5D&cauthor=true&cauthor_uid=3945246"><span lang="EN-US" style="color: black; mso-ansi-language: EN-US; mso-themecolor: text1; text-decoration: none; text-underline: none;">Wing AL</span></a><span lang="EN-US" style="color: black; mso-ansi-language: EN-US; mso-themecolor: text1;">, </span><a href="http://www.ncbi.nlm.nih.gov/pubmed?term=Hsieh%20CC%5BAuthor%5D&cauthor=true&cauthor_uid=3945246"><span lang="EN-US" style="color: black; mso-ansi-language: EN-US; mso-themecolor: text1; text-decoration: none; text-underline: none;">Hsieh CC</span></a><span lang="EN-US" style="color: black; mso-ansi-language: EN-US; mso-themecolor: text1;">”. This study
looked at all causes of death of college alumni an abstract follows:<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="margin-left: 36.0pt;">
<span lang="EN-US" style="font-family: "Times New Roman"; mso-ansi-language: EN-US;">We examined the
physical activity and other life-style characteristics of 16,936 Harvard
alumni, aged 35 to 74, for relations to rates of mortality from all causes and
for influences on length of life. A total of 1413 alumni died during 12 to 16
years of follow-up (1962 to 1978). Exercise reported as walking, stair
climbing, and sports play related inversely to total mortality, primarily to
death due to cardiovascular or respiratory causes. Death rates declined
steadily as energy expended on such activity increased from less than 500 to
3500 kcal per week, beyond which rates increased slightly. Rates were one
quarter to one third lower among alumni expending 2000 or more kcal during
exercise per week than among less active men. With or without consideration of
hypertension, cigarette smoking, extremes or gains in body weight, or early
parental death, alumni mortality rates were significantly lower among the
physically active. Relative risks of death for individuals were highest among
cigarette smokers and men with hypertension, and attributable risks in the
community were highest among smokers and sedentary men. By the age of 80, the
amount of additional life attributable to adequate exercise, as compared with
sedentariness, was one to more than two years.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="color: black; mso-ansi-language: EN-US; mso-themecolor: text1;">So in summary people who exercised lived longer.<o:p></o:p></span></div>
<div class="MsoNormal">
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<br /></div>
<div align="center" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<span lang="EN-US" style="color: blue; mso-ansi-language: EN-US; mso-bidi-font-family: Times;">FACT 3<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US" style="color: blue; mso-ansi-language: EN-US; mso-bidi-font-family: Times;">Cardio
Makes Your Entire Body Age Faster<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<span lang="EN-US" style="color: blue; mso-ansi-language: EN-US; mso-bidi-font-family: Times;">A recent
article in the <i>Journal of Strength and Conditioning Research</i> found that:<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<span lang="EN-US" style="color: blue; mso-ansi-language: EN-US; mso-bidi-font-family: Times;">Cardio
causes immense oxidative damage and a flood of free radicals to the body.<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US" style="color: blue; mso-ansi-language: EN-US; mso-bidi-font-family: Times;">(Cakir-Atabek,
H., Demir, S., Pinarbassili, R., Bunduz, N. Effects of Different Resistance
Training Intensity on Indices of Oxidative Stress. Journal of Strength and
Conditioning Research. September 2010. 24(9), 2491-2498.)<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="color: black; mso-ansi-language: EN-US; mso-themecolor: text1;">Another scientific quote taken out of context as this
study is actually called “</span><span style="color: black; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Effects of different resistance training
intensity on indices of oxidative stress" so does not look at cardio at all,
although I could only access an extract. The study was “<span style="background: white;">Sixteen young men who did not have Resistance Exercise Training
experience in the past were randomly divided in 2 groups. Hypertrophy-intensity
group (n = 9) performed 3 sets of 12 repetitions at an intensity corresponding
to 70% of 1 repetition maximum (1RM), whereas strength-intensity group (n = 7)
performed 3 sets of 6 repetitions at an intensity corresponding to 85% of 1RM.
Resistance exercise training involved 6 exercises, and it was performed 3 times
a week on non-consecutive days for 6 weeks”. So high intensity weight training,
not long slow cardio at all. The conclusion of the study was “</span></span><span style="background: white; color: black; mso-fareast-font-family: "Times New Roman";">Results
suggest that chronic Resistance Exercise Training has <u>protective</u> (my
underlining) effects against oxidative stress <u>similar to</u> (my
underlining) aerobic exercises and that these effects seem to be independent of
the training intensity. So no signs of this ‘immense oxidative damage’ and both
resistance (weight training) and cardio protects against this stress!!</span><span style="font-family: Times; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US" style="color: blue; mso-ansi-language: EN-US; mso-bidi-font-family: Times;">Not only
do free radicals cause damage to all your organs…doing cardio also damages your
skin and makes you look older.<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US" style="color: blue; mso-ansi-language: EN-US; mso-bidi-font-family: Times;">It’s a
Fact, Cardio Makes You Fat, Tired, Unhappy and OLD<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US" style="color: black; mso-ansi-language: EN-US; mso-bidi-font-family: Times; mso-themecolor: text1;">There is nothing quoted
so far that backs this up in the real world. Training to be competitive at
endurance events does appear to have a negative affect on us, but there is
nothing in any of the quoted studies to indicate this will affect average gym
goers.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<u><span lang="EN-US" style="color: black; mso-ansi-language: EN-US; mso-bidi-font-family: Times; mso-themecolor: text1;">Conclusion<o:p></o:p></span></u></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: black; mso-themecolor: text1;">It is plain
to see that the quoted science does not back up the bold claims against cardio
training. I have a feeling that whoever wrote this did not even do their own
research as I found multiple uses of these/similar quotes all over the internet
with the same basic mistakes. Someone has been plagiarising bad information,
which then spread, and this is sadly common on the Internet. I do not claim to
be an expert at reading and understanding scientific studies but from what I
have seen above it is obvious that the quotes are out of context or misleading
and common sense alone should reveal this. If we go back to the first
quoted study it is clearly showed that the largest component of weight loss was
from dietary changes and ultimately this is key to fat loss. Exercise is
important for health, but to lose weight you have to have a clean diet
regardless. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: black; mso-themecolor: text1;">Sadly, the
majority of people do believe that cardio is the best way to lose weight yet
when asked these people can not tell you why they believe this. If you look at
the big sports companies like Nike it is all about running so perhaps marketing
is the reason for the whole cardio for fat loss mentality as it is not Doctors
or Personal Trainers.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: black; mso-themecolor: text1;">Anyway, back
to Turbulence Training is it radical? No. Is it a miracle? No. Does it offer
anything you cannot do for yourself? No. Has it reinvented the wheel? Yes.<o:p></o:p></span></div>
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<div class="MsoNormal">
<span style="color: black; mso-themecolor: text1;">Is there a
secret to fat loss? Not really, eat clean by monitoring your calories and
macronutrient intake and varied exercise (weights, slow cardio, fast cardio)
and importantly good sleep and relaxation each day/night. <o:p></o:p></span></div>
Anonymoushttp://www.blogger.com/profile/08656320261514414867noreply@blogger.com0tag:blogger.com,1999:blog-729005857544740702.post-43482610972564478402014-10-26T10:52:00.000+00:002014-12-16T17:17:47.346+00:00Common Gym Mistakes and Simple Solutions to them - Introduction<div class="MsoNormal">
<a href="https://www.blogger.com/blogger.g?blogID=729005857544740702" name="Introduction"><u>Introduction<o:p></o:p></u></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
There have been thousands of books written claiming to have
the perfect workout and promising results quickly.<span style="mso-spacerun: yes;"> </span>This book is not one of them.<span style="mso-spacerun: yes;"> </span>There is no perfect workout; there are no ways
to achieve quick results.<span style="mso-spacerun: yes;"> </span>What we do
have are fundamental training principles that can be applied to all training which
will help maximise improvements in strength<span class="msoIns"><ins cite="mailto:client.config" datetime="2014-07-07T08:43">,</ins></span> or
muscle size or fitness as appropriate.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
What we also have is loads of myths, ‘Broscience’ and ‘Mumbo
Jumbo’ that sadly finds credibility with gym goers.<span style="mso-spacerun: yes;"> </span>This book is to teach you these fundamentals
of training and to eradicate the mumbo jumbo you have accidently picked up.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="https://www.blogger.com/blogger.g?blogID=729005857544740702" name="Basics"><b style="mso-bidi-font-weight: normal;"><u>Basics<o:p></o:p></u></b></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="https://www.blogger.com/blogger.g?blogID=729005857544740702" name="Fitness"><u>Fitness<o:p></o:p></u></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Fitness is defined in different ways such as:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Muscular Strength<o:p></o:p></div>
<div class="MsoNormal">
Muscular Hypertrophy (muscle size)<o:p></o:p></div>
<div class="MsoNormal">
Muscular Endurance<o:p></o:p></div>
<div class="MsoNormal">
Aerobic/Cardiovascular (CV)<o:p></o:p></div>
<div class="MsoNormal">
Flexibility<o:p></o:p></div>
<div class="MsoNormal">
Agility<o:p></o:p></div>
<div class="MsoNormal">
Balance and Coordination<o:p></o:p></div>
<div class="MsoNormal">
Power<o:p></o:p></div>
<div class="MsoNormal">
Speed/Quickness<o:p></o:p></div>
<div class="MsoNormal">
Motor Skills<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
While everyone has their favourites from the list above it
is important that we try to improve <u>all </u>areas of fitness through our
training.<span style="mso-spacerun: yes;"> </span>This is a lot easier than it
looks as we get a crossover affect so we can improve 3-5 elements of fitness
per training session.<span style="mso-spacerun: yes;"> </span>However, you cannot
assume a large crossover in every case.<span style="mso-spacerun: yes;">
</span>For example, there is no direct correlation between hypertrophy (muscle
size) and muscle strength as strength factors in other elements such as biomechanics. The training protocols for strength training and
hypertrophy training are different.<span style="mso-spacerun: yes;">
</span>Therefore, someone with smaller muscles can be stronger than someone
with bigger muscles.<span style="mso-spacerun: yes;"> </span>In short lifting a
weight does not automatically mean we will gain large muscles.<span style="mso-spacerun: yes;"> </span>The key thing to remember is that we are only
as strong as our weakest part.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="https://www.blogger.com/blogger.g?blogID=729005857544740702" name="TrainingVariables"><u>Training Variables<o:p></o:p></u></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In order to improve all elements of fitness it is important
to utilise a variety of training variables (ways we can change the same
exercise to change how our body responds to that training) from the following:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Volume – No sets x No reps x weight ie 3 x 12 x 15kg = 540
kg<o:p></o:p></div>
<div class="MsoNormal">
Reps – No of times we lift the weight without stopping<o:p></o:p></div>
<div class="MsoNormal">
Sets – No of times we repeat each exercise<o:p></o:p></div>
<div class="MsoNormal">
Rest – between exercises, includes cardio and weights<o:p></o:p></div>
<div class="MsoNormal">
Speed – run/row/walk faster<o:p></o:p></div>
<div class="MsoNormal">
Cadence – the speed in which you move the weight up and down<o:p></o:p></div>
<div class="MsoNormal">
Load – weight or resistance<o:p></o:p></div>
<div class="MsoNormal">
Type of weight (barbell, dumbbell, kettlebell, bodyweight
etc)<o:p></o:p></div>
<div class="MsoNormal">
Handle(s)<o:p></o:p></div>
<div class="MsoNormal">
Machine(s)<o:p></o:p></div>
<div class="MsoNormal">
Incline/Decline – angle of your body on a bench<o:p></o:p></div>
<div class="MsoNormal">
Isolation – train an individual muscle<o:p></o:p></div>
<div class="MsoNormal">
Full Body – train as many muscles as possible, or multiple
muscles<o:p></o:p></div>
<div class="MsoNormal">
Dynamic – jumping, sprinting<o:p></o:p></div>
<div class="MsoNormal">
Isometric – static exercise such as wall sits<o:p></o:p></div>
<div class="MsoNormal">
Vibration - <a href="http://www.amazon.co.uk/dp/B000VEDQD8/?tag=lifinthegym04-21" rel="nofollow" target="_blank">Powerplate</a><o:p></o:p></div>
<div class="MsoNormal">
Pause rep – pause during a lift<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If training 3 times a week you should be able to make use of
every variable at least once within a 2 week cycle.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="https://www.blogger.com/blogger.g?blogID=729005857544740702" name="UKExGui"><u>UK Exercise Guidelines – from the NHS
website<o:p></o:p></u></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
To stay healthy, adults aged 19-64 should try to be active
daily and should do:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<i style="mso-bidi-font-style: normal;">An equivalent mix of moderate- and vigorous-intensity aerobic activity
every week (for example 2 30-minute runs plus 30 minutes of fast walking), <b style="mso-bidi-font-weight: normal;">and</b><o:p></o:p></i></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<i style="mso-bidi-font-style: normal;">Muscle-strengthening activities on 2 or more days a week that work all
major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-align: center;">
Or<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<i style="mso-bidi-font-style: normal;">At least 150 minutes (2 hours and 30 minutes) of moderate-intensity
aerobic activity such as cycling or fast walking every week, <b style="mso-bidi-font-weight: normal;">and</b><o:p></o:p></i></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<i style="mso-bidi-font-style: normal;">Muscle-strengthening activities on 2 or more days a week that work all
major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-align: center;">
Or<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<i style="mso-bidi-font-style: normal;">75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic
activity such as running or a game of singles tennis every week, <b style="mso-bidi-font-weight: normal;">and</b><o:p></o:p></i></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<i style="mso-bidi-font-style: normal;">Muscle-strengthening activities on 2 or more days a week that work all
major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
It is important to note that this is just to <u>stay healthy</u>
and that it includes both CV(cardio vascular) and strength elements.<span style="mso-spacerun: yes;"> </span>It is also important to see that many of the
CV elements can be achieved in normal life by, for example, walking or cycling
to work or the shops.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="https://www.blogger.com/blogger.g?blogID=729005857544740702" name="ExvTraining"><u>Exercise v Training?<o:p></o:p></u></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Exercise can be defined as “<span style="background: white; mso-fareast-font-family: "Times New Roman";">activity requiring physical effort, carried
out to sustain or improve health and fitness”<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="background: white; mso-fareast-font-family: "Times New Roman";">Training can be defined as “the systematic use of exercises
to promote bodily fitness and strength</span><span style="mso-fareast-font-family: "Times New Roman";">”<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">As
you can see there are subtle, yet important, differences between the 2.<span style="mso-spacerun: yes;"> </span>It is perhaps easier to define the differences
like this:<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">“Exercise
is planned, additional activities, in order to promote health, training is
planned specific exercise in order to reach a specific goal”.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">So
returning to the top of this chapter in this context fitness can be defined as <i style="mso-bidi-font-style: normal;">“the ability of the body to cope with a
specific task under specific conditions” where the task is characterised by a
set of particular physical and psychological stressors<a href="https://www.blogger.com/blogger.g?blogID=729005857544740702#_ftn1" name="_ftnref1" style="mso-footnote-id: ftn1;" title=""><span class="MsoFootnoteReference"><span style="mso-special-character: footnote;"><!--[if !supportFootnotes]--><span class="MsoFootnoteReference"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial; font-size: 12.0pt; mso-ansi-language: EN-GB; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">[1]</span></b></span><!--[endif]--></span></span></a>.<o:p></o:p></i></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-fareast-font-family: "Times New Roman";">Simply,
if you have a goal (reduce body fat, increase fitness, increase strength) then
you need to train, not exercise and obtain a level of fitness appropriate to
that goal.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<!--EndFragment--><br />
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<a href="https://www.blogger.com/blogger.g?blogID=729005857544740702#_ftnref1" name="_ftn1" style="mso-footnote-id: ftn1;" title=""><span class="MsoFootnoteReference"><span style="mso-special-character: footnote;"><!--[if !supportFootnotes]--><span class="MsoFootnoteReference"><span style="font-family: Arial; font-size: 12.0pt; mso-ansi-language: EN-GB; mso-bidi-language: AR-SA; mso-fareast-font-family: "MS 明朝"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast;">[1]</span></span><!--[endif]--></span></span></a> <span lang="EN-US" style="mso-ansi-language: EN-US;">From Supertraining by Mel C Siff PHD<o:p></o:p></span></div>
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<br /></div>
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Anonymoushttp://www.blogger.com/profile/08656320261514414867noreply@blogger.com0tag:blogger.com,1999:blog-729005857544740702.post-18970791720374657512014-10-26T10:51:00.000+00:002014-10-26T10:51:18.232+00:00Common Gym Mistakes and Simple Solutions to them - Part 3<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><u>3. <a href="https://www.blogger.com/blogger.g?blogID=729005857544740702" name="Chpt3">Keep
it specific – The Rules</a><o:p></o:p></u></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If you want to get BIG mainly:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Lift approx 60% of your 1 rep max (1RM) 6-12 reps, 2-4 sets
and a max of the 3 exercises per body part/body movement, 45 – 90 sec
rest.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If you want to get STRONG mainly:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Lift 60-100% of you 1RM for 2-5 reps, 4-5 sets and perhaps
only one exercise per body movement (squat, deadlift, press), 2 – 5 mins
rest.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If you want MUSCLE ENDURANCE mainly:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Lift 10-59% of your 1RM for 12-20 reps, 4-6 sets per body
movement, 30-45s rest.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If you want to increase CARDIO OUTPUT then run/walk/cycle
etc at least 70% max heart rate. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
For all - train 3 times a week and add weight to the
bar/distance/speed at least once a fortnight, ideally once a week on each
movement/exercise.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Whatever your goals you must be in control of the weight at
all times, fast movements are rarely controlled movements.<span style="mso-spacerun: yes;"> </span>In general when we are moving the weight (the
concentric phase) we lift the weight in a quick, but controlled manner.<span style="mso-spacerun: yes;"> </span>When we lower the weight (the eccentric
phase) we lower it slowly perhaps taking 3-5 seconds.<span style="mso-spacerun: yes;"> </span>This element of resistance training is
vitally important and one of the areas most people get wrong.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If you work outside of these common rules/principles then
you are most likely not maximizing your gains.<span style="mso-spacerun: yes;">
</span>Examples:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Too much weight will decrease muscle size gains.<o:p></o:p></div>
<div class="MsoNormal">
Too many reps will reduce strength gains.<o:p></o:p></div>
<div class="MsoNormal">
Too much rest will decrease training intensity regardless of
goal.<o:p></o:p></div>
<div class="MsoNormal">
Too little rest will decrease all gains and increase the
chance of injury.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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Your 1RM will increase gradually so you therefore have to
adjust your percentage of the 1RM.<span style="mso-spacerun: yes;"> </span>Do
not stick to the same weight every workout.<o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/08656320261514414867noreply@blogger.com0tag:blogger.com,1999:blog-729005857544740702.post-20575393035955608492014-10-24T09:18:00.000+01:002014-10-27T09:53:07.718+00:00Common Gym Mistakes and Simple Solutions to them - Part 5<div class="MsoNormal">
<div class="MsoNormal">
<a href="https://www.blogger.com/blogger.g?blogID=729005857544740702" name="Chpt5"><b style="mso-bidi-font-weight: normal;"><u>5.
Too Much Cardio<o:p></o:p></u></b></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Whatever their goal people seem to do far too much cardio,
even if they are a runner.<span style="mso-spacerun: yes;"> </span>Part of this
is the common misconception that cardio is best for burning fat; it is not as
any, and all,<a href="https://www.blogger.com/blogger.g?blogID=729005857544740702" name="_GoBack"></a> exercise will burn fat.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If you look at simply increasing health and reducing markers
for heart disease any exercise is better than no exercise and carrying out any
regular exercise 2-3 times a week is enough on its own. You don’t have to do
any specific cardio at all as your heart and lungs will be working as you lift
weights if that is your chosen method of exercise.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If you are trying to lose weight/fat you have to consider that,
as you get fitter you will burn less calories for the same exercise/distance/intensity.
That is kind of what getting fitter is all about, doing more for less. So
therefore, to keep burning calories you have to regularly increase the distance
and/or speed/or intensity. The problem is that there are only so many hours in
the day so do you really want to keep increasing how long you spend on the
treadmill/bike/stepper?<span style="mso-spacerun: yes;"> </span>Increasing
intensity can lead to injuries and some people just aren’t built to run fast or
for impact. How fast can you go? <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Also, cardio inevitably reduces muscle as the body tries to
decrease the amount of weight it has to lug around and source energy for. Less
muscle equals a lower metabolism equals less calories burnt. So cardio can be a
vicious circle.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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<!--EndFragment--><br />
<div class="MsoNormal">
If cardio is your thing then mix and match it up; running,
cycling, rowing, cross training, spin, circuits and so on <u>but</u> lift some
weights too.<o:p></o:p></div>
</div>
Anonymoushttp://www.blogger.com/profile/08656320261514414867noreply@blogger.com0tag:blogger.com,1999:blog-729005857544740702.post-1545037086669469862014-10-21T13:33:00.000+01:002014-10-24T09:18:38.375+01:00Common Gym Mistakes and Simple Solutions to them - Part 4<div class="MsoNormal">
<a href="https://www.blogger.com/blogger.g?blogID=729005857544740702" name="Chpt4"><b style="mso-bidi-font-weight: normal;"><u>4.
Selecting Training Intensity<o:p></o:p></u></b></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
When we exercise we are simply burning energy and the way in
which we train determines, to a point, which form of energy we use.<span style="mso-spacerun: yes;"> </span>By targeting a particular energy system with
our training we force our bodies to get better at using that energy which in
return promotes appropriate gains (strength, size, cardiovascular etc).<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So in simple terms, to get strong we get better and using
the creatine phosphate energy system, to get big we get better at using (and
storing) the lactate acid energy system and to improve cardio output we get
better at using the aerobic energy system.<span style="mso-spacerun: yes;">
</span>The amount of weight we lift, the number of sets and the rest we take
determines this.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This is why part 3 is so important as many people,
despite training hard, do not achieve the results their efforts deserve because
they do not target the correct energy system.<span style="mso-spacerun: yes;">
</span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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For example, some one wants to add some shape to their arms
and legs so runs on the treadmill 3 times a week for their legs and lift some
small weight for 2 sets of 20 reps for their arms.<span style="mso-spacerun: yes;"> </span>This is not going to challenge energy systems
within the arms or legs significantly enough to promote any sort of muscle
growth so it is unlikely to result change in shape in the arms and/or
legs.<span style="mso-spacerun: yes;"> </span>The intensity is wrong and this is
why it is important to follow the guidelines in part 3.<o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/08656320261514414867noreply@blogger.com0tag:blogger.com,1999:blog-729005857544740702.post-19962176938391536672014-10-13T17:48:00.004+01:002014-10-26T10:51:31.689+00:00Make a Decision<div class="MsoNormal">
<u>Make a Decision</u><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
People all to often fail to achieve anything like their
potential due to failing to make a decision.<span style="mso-spacerun: yes;">
</span>In short, these people just go through each workout, or series of
workouts without fully understanding why they are doing it, what they will
achieve and how to gauge success.<span style="mso-spacerun: yes;"> </span>To
summaries a few of the most common issues:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u>Decide to get stronger</u><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If you want to get stronger then get stronger by mainly
doing the big lifts (squat, deadlift and press).<span style="mso-spacerun: yes;"> </span>There are some excellent workouts available
cheaply or free such as Bill Starr’s 5x5, Starting Strength etc.<span style="mso-spacerun: yes;"> </span>BUT, if you make that decision don’t also do
lots of bicep curls, upright rows or anything that does not serve the purpose
of making you stronger.<span style="mso-spacerun: yes;"> </span>Your workouts
should be simple with perhaps only 4-5 lifts per session.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u>Decide to get bigger</u><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If this is your choice and you decide to do all that
isolation stuff then isolate and do it properly.<span style="mso-spacerun: yes;"> </span>That means if you are isolating your triceps
doing a tricep pushdown you do not use your lats to cheat.<span style="mso-spacerun: yes;"> </span>If you are isolating your lower back during
deadlifts then you are not using your glutes or legs to cheat.<span style="mso-spacerun: yes;"> </span>You should also not be using momentum to
cheat either, isolate!<span style="mso-spacerun: yes;"> </span>If that means you
have to reduce the weight then throw your ego in the bin were it belongs and
lift a lighter weight.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u>Decide on doing lots of cardio</u><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If cardio is your love then you probably won’t be persuaded
of other, better, ways of getting fit so at least do your cardio properly.<span style="mso-spacerun: yes;"> </span>Doing 30 mins on the treadmill, 20 minutes on
the cross trainer and 10 mins on the stepper 3 times a week is not
training.<span style="mso-spacerun: yes;"> </span>Mix and match the equipment
you use, mix and match the duration and intensity and get yourself out of the
gym for a run or bike ride once in a while.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u>Nutrition</u><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If you decide that nutrition timing is essential then be
consistent.<span style="mso-spacerun: yes;"> </span>If you really believe that
drinking a protein shake as you leave the gym is all that separates you from
Phil Heath then drink a shake after every single workout and see what
happens.<span style="mso-spacerun: yes;"> </span>If you decide that you cannot
give up chocolate then acknowledge it and ensure you work your arse off to earn
every chunk of Galaxy.<span style="mso-spacerun: yes;"> </span>If you decide to
control your calories then back this up with a food diary otherwise you are
just guessing, try myfitnesspal.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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Decide, then do, it is that simple.<o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/08656320261514414867noreply@blogger.com0