"Work on those shoulders with a more powerful compound exercise".
A lot of guys get on a Smith machine load up the bar and do shrugs or get heavy DB's & blast it out for a few reps.
The great thing about Olympic lifting is that it teaches you to really understand the whole body & generate awesome power so breaking down either a "power clean" to a "hang clean" without squatting down really puts emphasis on..
•Upper trapezius /• Rhomboids / •Extension through the hips helps work the glutes / •Stabilising the core muscles whilst you keep your back flat / •Grip strength is greatly improved / • Cardio is a bonus.
It's always good to mix up your routine anyway, so have a go & see how you get on.
Found this article useful? ... please feel free to "like/ share" & tick the box to post your comments to Facebook because they are so much appreciated ..😇
Fit tip : Break down the big picture, look again and ask what else does this mean, be empowered by your emotions, choose to see everything and make it work for you, look at everything & remember the good & the bad mindset is on the same shelf, the questions you ask yourself determines what you think about and what you think about determines how you feel and ultimately this process is entirely up to you.
Makes sure that you look at the whole picture & break down all the elements of what you do & achieve along the health & fitness journey, so that you don't filter & magnify any negatives as a totality of all your hard work.
It's good to have a time frame around your goals so why not go one step further & make it a "S.M.A.R.T goal" Specific. Measurable. Achievable. Realistic & Time based.
When you break it down like this, there is so much more you gain & learn heaps more about yourself,
So what are the four corner stones to look out for?
1) So we have the workout
2) The Supplements,
3) The post workout meal
4) The rest & recovery
If you keep all this in mind and you follow a workout plan for a period of say three months your setting yourself up for success,
"Johnny come lately, please pay attention!" put down that FHM magazine, you’re not going to get abs in 6mins.
Quote- "You’re not going to get anything in 6mins & anyone that tells you can, is a fcunkig liar" ~C.T Fletcher.
Now The picture on the left says allot about many gym users so
If you’re getting to a plateau in your training, a good idea for you, is thinking about changing the variables of the exercise & the workout, so lets look at these ...
Tempo : time under tension how fast or slow you go.
Range of motion: Full & partial repetitions.
Position: Open chain or closed chain exercise.
Weight: ...What % of your max lift are you working at & why?
Supplements... Pre workout shake , BCAA's Post workout supplements, protein shakes how much?, when do you take? & for what purpose? what a minefield this can be, however you got to know what to take & most importantly how they can "Help" get you driving towards your fitness goals.
One of my Specialist areas in Personal training is the Charles Poliquin BioSignature this involves checking your body fat, looking at your diet & lifestyle and gives you a much clearer structured approach to how you move forward with your training, diet & supplements
1) Pre workout drink Ronnie Coleman Signature Series Myo-Blitz
2) Poliquin BCAA Excellence 2.0 + Beta Alanine supreme
Amount taken? 4 before workout, 4 during workout, 4 post workout ( 12 in total so 6 of each).
3) Insulinomics x2 pills
4) Fenuplex x2 pills
5) Dimm 2.0 x2 Pills
Post workout protein shake USN Muscle fuel Anabolic
If you want to know more Check out my blogs categories to the right or sign up to the newsletter at the top of the page
Below is a couple of screen shots of the full workout & all the exercises, if you like this post & the information provided please like, share & comment. If there are loads of likes & shares I will put a link for a free downloadable full size version of the workout..sound good?
Have you been on a Boris Bike lately? (Santander cycle hire bike).
You've probably seen plenty of posts about the Boris bike, those that are not from London it's nicknamed after the Mayor of London "Boris Johnson"
Great way to get around town & It's free for the first 30min of every journey!
If you don't fancy paying a few hundred quid & buying your own bicycle, having to park it everyday & pay for maintenance & extras. You can always hire a bike & not have to worry about the usual things like security , fixing a flat tire, & storage at home,
It's quick & simple using your credit or debit card, to get a bike from hundreds of Bike docks in central London.
Want to know more about the Santander cycle hire scheme? just click on the link, one last thing its not a Ferrari it's a "Boris Bike" It's a solid, heavy & sturdy bike with three gears, decently comfortable & great for getting you to A-B.
If you're going to be a regular user of the bikes, like a journey to and from work & not just a casual one on the weekend, consider registering online & get your own key.
Why? Get your own key for quicker bike access (there's a one-off £3 fee per key)
Frequent users can save money with yearly bike access for £90 - that's 25p per day
Or you can still choose 24-hour bike access for £2 or 7-day bike access for £10
Ride carefully & sensibly.
I'm not much of a coffee drinker, usually just once in the week and again on a Sunday morning I will have a Mocha.
"By offering you p*ss and claim it fine wine in exchange for your hard earned coin, I beseech you all pass on this offer or wash sh*t from mouth daily" ( i.e Starbucks Costa, Cafe Nero, and the like).
A few point to keep in mind
*Coffee Can Help You Burn Fat ~ Did you know that caffeine is found in almost every commercial fat burning supplement? There’s a good reason for that… caffeine is one of the very few natural substances that have actually been proven to aid fat burning. Other studies show that caffeine can specifically increase the burning of fat, by as much as 10% in obese individuals and 29% in lean people.
*The Caffeine Can Drastically Improve Physical Performance ~ Caffeine stimulates the nervous system, causing it to send signals to the fat cells to break down body fat, caffeine also increases Epinephrine (Adrenaline) levels in the blood.
This is the “fight or flight” hormone, designed to make our bodies ready for intense physical exertion.
Caffeine makes the fat cells break down body fat, releasing them into the blood as free fatty acids and making them available as fuel. Given these effects, it is not surprising to see that caffeine can improve physical performance by 11-12%, on average.
*Coffee Appears to Have Protective Effects on The Liver~ Several common diseases primarily affect the liver, including hepatitis, fatty liver disease and others.
Many of these diseases can lead to a condition called cirrhosis, in which the liver has been largely replaced by scar tissue.
It turns out coffee may protect against cirrhosis. People who drink 4 or more cups per day have up to an 80% lower risk.
* Coffee is The Biggest Source of Antioxidants in The Western Diet.~
For people who eat a standard Western diet, coffee may actually be the healthiest aspect of the diet.
That’s because coffee contains a massive amount of antioxidants.
In fact, studies show that most people get more antioxidants from coffee than both fruits and vegetables… combined.
Coffee is one of the healthiest beverages on the planet. Period.
*Coffee May Lower Your Risk of Type II Diabetes ~ This is a gigantic health problem, currently afflicting about 300 million people worldwide. It is characterized by elevated blood sugars in the context of insulin resistance or an inability to secrete insulin, coffee drinkers have a significantly reduced risk of developing type 2 diabetes.
The studies show that people who drink coffee have a 23-50% lower risk of getting this disease, one study showing a reduction as high as 67%.
Found the post useful? need some tweaks with your diet?, I can put you in a more healthier position by offering you a Charles Poliquin BioSignature session,click on the link to find out more.
Exercise is a beautiful thing, that endorphin rush, it's an unmistakable feeling surging through your body, it's something you just can’t buy & despite the misconception it's yours at any age, its never too late to start up.
That's just it though, "A Boss" knows when to take a seat, rest up, recover get the nutrition in the body, and look at the bigger picture & see the whole process of the journey & enjoy it, not just the destination, for you know life has a habit of throwing some strange curve balls at you when you least expect it.
Then we can take a look at your recovery this is so important if you check out a previous blog post “The importantce of making a smoothie” you’ll see the kind of week that I have, and how many Personal training sessions I did and extra spin classes I took, what I can add to that is I had a couple of ice baths & good amount of magnesium in the evening before bed & in particular Ubermag Plus Px ( if you want a good nights sleep & reduce your stress look no further).
So the aim of this blog is just to get you to look up, take a little step back, see what's going on and what you're doing effectivly, tweak one or two things if necessary, so that you move forwards towards your goal, some common symptoms of overtraining include..
- Chronic fatigue
- Increased risk of injury in the skeletal, muscular, and nervous systems
- Muscle soreness and tenderness
- Prolonged recovery from exercise
- Impaired muscular strength
- Increased anxiety
Check out the blog posts under STRESS there are loads of helpful insights, so please read a few & if you find useful like, share & comment!, have fun ~SA.
If you want some additional help with fat loss then go to my BioSignature section.
To increase power, strength and mobility, adding even a few minutes of plyometric training to your usual routine can add intensity to your workouts while building more power and strength in the legs.
As a form of body-weight exercise that requires minimal or even no equipment (other than your own body), plyometric movements have been around virtually forever, although they didn’t start out as “exercise.”
Getting your muscles to contract & expand efficiently is key to good power, you can't just rock up & expect to do a one rep max lift or squat if you've been out of the game for a while.
Increased rate of "force development" and neural drive of the muscle following resistance training
is what you want, so in the video doing "plyometric eccentric jumps" ( jumping down then up repeatedly) is a sure fire way stimulate the muscles & so improving exercises like squats.
Like to do some Personal Training with a difference? start training with myself, click here to find out more
"Are you afraid of a bit of hard work?, there are plenty of variations of drop sets, doing this type of workout is a sure fire way of testing you in the gym & gaining lean muscle (hypertrophy). By stripping off weight and continuing the set, you cumulatively recruit more and more "reserve" muscle fibers".
How do you match up to these stats?.
In my experience of Personal training desk bound city type of clients, they can on average lift 70% - 110% (males) of body weight to lift ratio & around 40% - 90% (females) of body weight to lift ratio)
*We take 70-75% of that lift & giving him 5 drop sets including the bar (open chain exercise) Finishing off with 1x set of 10 press ups on the floor (closed chain exercise)
6 full sets in total.
*80kg would be 72.% of his "One rep maximum lift"
*So that's 4x 5kg + 4x 2.5kg on each side + 20kg Bar makes 80kg. We are going to do 10 repetitions descending drops (taking off 15kg in total, that’s 5kg+2.5kg each side, so a reduction of 18.75% each set) also 5 seconds recovery off each set.
1) 80kg. 20 seconds rest
2) 65kg. 15 seconds rest
3) 50kg. 10 seconds rest
4) 35kg 5 seconds rest
5) Bar (20kg). Strip quick as you can, no rest
6) press up 20 seconds rest
Drop sets hit the "stubborn" muscle fibers "deep down," causing growth that normally couldn't be achieved by stopping after a single set of six to twelve.
You can do this with lots of other equipment & different muscle groups but train when the gym isn't crowded so you have say a Dumbbell rack to yourself.
Drop setting isn't practical in a crowded gym, nor is it proper gym etiquette to hog three or four sets of dumbbells all to yourself for 15 minutes .
Interestingly when it comes to the use of intensity techniques and training past failure, there is a pain threshold you have to break through. Not everyone responds well to this, one thing is certain you will want to do this kind of workout again
Like to do some Personal Training with a difference? start training with myself at the Andaz health club Liverpool st, just drop me an email me at email@example.com
Whether you go by yourself /phone a friend or get an awesome session with your P.T put your heart into it. Bring your iPod with some inspiring tunes, immerse yourself in that hour, when you finished that workout & you've left that sweat on the floor, you'll want that feeling again..& again..& again.
In the midst of hate, I found there was, within me, an invincible love.
In the midst of tears, I found there was, within me, an invincible smile.
In the midst of chaos, I found there was, within me, an invincible calm.
I realized, through it all, that…
In the midst of winter, I found there was, within me, an invincible summer.
And that makes me happy. For it says that no matter how hard the world pushes against me, within me, there’s something stronger – something better, pushing right back.
What happens to our physiology after exercise is called "E.P.O.C" Excess post-exercise oxygen consumption, it results in an increases in your metabolism & helps your body burn fat. How much fat you burn & how long for depends on what exercise you do & what food you choose to use to refuel.
Leave it all in the class and in that time "create a vision of who you want to be & race towards that.
Most of us think we are stuck in high school, fearing what others think of us, not taking risks, most people make a habit of designing there lives around what other people think of them.
Leave that habit behind. Emerson said "why should the way I feel depend upon the thoughts of someone else's head?"
How you act is who you become, doing the character is who we become.... just truly believe in that hour "The pain is temporary but pride is forever" with your sweat on the floor, you prove one thing to yourself as you left your comfort zone, you fought a good fight, you kept the faith and finished the race.
Excess post-exercise oxygen consumption "E.P.O.C" kicks in, more for some than others, you see the more muscle mass you have, the better your body will be at burning fat all day long. "Ladies this includes you as well, so don't be afraid of hitting the weights".
Think of it like this, you take a trip in your car, when you get to your destination you switch off the car, however your car’s engine stays warm for some time as it gradually cools to a resting temperature. Once a workout is over its a similar situation with your body as you now go about your daily routine, your body’s metabolism can continue to burn more calories then when it's at complete rest & as bonus those calories are going to come predominantly more from fat!.
Working out & eating meat/ protein although great unfortunately has the tendency to raise the acid levels in your body, Ideally you want to be as alkaline as possible, so if you take an evening spin class get your greens in & replace your simple carbs with vegetables.
Along with personal training I teach one class a week in Knightsbridge, a suggestion when you cycle or do a spin class, get yourself a decent pair of shoes I use "Pearl Izumi cycle shoes & padded cycle shorts". Get organized come prepared to work out hard & make it happen, when you invest in a little equipment, your making a firm commitment, so get your money's worth & make your fitness goals happen!.
Found this blog interesting? please like & share, if you want to know more about your own FAT burning zones check out my Metabolic testing service
Mix up your training with some short explosive bursts it's awesome!
To increase power, adding even a few minutes of plyometric training to your usual routine can add more kilograms to your squat and gain more efficient neural drive to the glutes, so building more power and strength in the legs.
Increased rate of "force development" and neural drive means getting your muscles to contract & expand efficiently.
This is is key to good power, you can't just rock up & expect to do a one rep max if you're not doing the correct drills
In the video it's just 10kg resting on my shoulders, opening up the hips & driving with the glutes to hop into position is testing & will improve your balance, flexibility & increase power to your backside.
Start off with no weights & try 3-5 sets of 8-12 repetitions, then as you get better balance & more confidant, put on some weight & drop the repetitions.
If you want to really increase your power, put on a heavier weight and only do 2-5 reps for 5 sets, maximum 3 min rest between sets, (polite suggestion ) bring your "A game" or end up face first on the gym floor!.
(I can now do 42.5kg for 5 reps & 5 sets with 2min rest between sets)
Like to do some Personal Training with a difference? start training with myself at the Andaz health club Liverpool st, just drop me an email me at firstname.lastname@example.org
"If you’re bored of your usual routine in the gym, you should perhaps try something different"
Get away from doing the usual routine like the computer surfing in the evening, by connecting online, we are disconnecting offline, if you’re always on the social networks its not really going to help your cardio fitness goals is it?.
You can learn a trick or two, pick up a few tips here and there, but ultimately your going to miss out on allot more from life as a result.
What critical moments do we miss that we didn't even know passed us by? make sure you get out & about & make an effort to try something you’ve not done before or put aside for a while, because you haven’t made it a priority.
I love Living in London, the weather is not the best at times, but the summer is just around the corner (well our English version of it anyway).
Keeping in mind .. "He who has health has hope, and he who has hope has everything".~ Arabian Proverb
Daily alcohol consumption will slow or stop your results, plus the drawbacks are probably going to far outweigh any health benefits.
That means that as long as there's alcohol in your system you won't be burning any body fat. If you have one or two drinks, you might stall your fat loss for a few hours. If you have quite a few drinks, it might be as long as four days before you're metabolizing fat again".
So let's recap those calories...
Carbohydrates and proteins have 4 calories per gram. Fat has 9 calories per gram. Alcohol has 7 calories per gram.
Remember you don't burn any calories from Fat if you have alcohol in your body, zip, zilch, zero, none!.
Drinking also dehydates you, raises cortisol levels (goodbye muscles), raises estrogen levels (hello hips), lowers inhibitions (pizza anyone?).
Combine that with the fact that alcohol promotes abdominal fat storage (of all places!) and it's really not worth it, not even on free day, not if you're serious about making a major transformation.
Yes you have heard that before & correct it is going to be repeated again.
click the "like button" if you now appreciate & acknowledge this!
D.O.M.S is residual pain and stiffness in the muscles that occurs the day or two following exercise.
Have you had it recently? want to know a great way to get rid of it faster?.
“Take a Zinc supplement"!
After a workout a great way of keeping D.O.M.S at bay (Delayed Onset Muscle Soreness) is to use a Zinc supplement and drink plenty of water to replace /top up what you lost in your workout.
Zinc is involved in numerous aspects of the body’s vital processes and most people are chronically deficient in this vital mineral. It is an active agent in our body’s ability to metabolize food and nutrients.
Zinc is also crucial for the health of the human immune system. It aids growth through its role in protein building and synthesis, and is therefore particularly needed in pregnant and lactating women
It also plays a role in the body’s ability to heal itself after an injury. Zinc keeps our sense of smell in proper function, and is commonly linked to healthy eyes, skin and hair. What is more, we must be sure that we get enough of it in our diet, as well as from zinc supplements, as the body does not naturally have a zinc storage system.
It has two very distinct forms of zinc, namely Zinc Orotate and Zinc Aspartate, which can be readily absorbed by the body. This is a key supplement to take, whether you're training with weights or not.
That's not the only thing its good for, click here and check out the link for "The top 10 benefits of Zinc", it's a great article.
However you got to be smart, "beasting yourself" for extended periods & not refuelling or over training can have an adverse effect on your body,
Cortisol can get get released into the body breaking down muscle & using the muscle as a fuel source causing you to go into a "catabolic state", as a result of that your body gets better at storing more fat usually around the thighs, love handles & abdominal area....
"Johnny come lately" pay attention the gym is not just a January quick fix...Cortisol is normally present in the body, at higher levels in the morning, and at its lowest at night. If your'e the type gets up in the morning without grumbling just before your alarm goes off then your levels are probably nice & high, if you snooze a few times & curse that you're not getting enough sleep then you've probably got low levels of cortisol in the morning..not good)
Although stress isn’t the only reason that cortisol is secreted into the bloodstream, it has been termed “the stress hormone” because it’s also secreted in higher levels during the body’s ‘fight or flight’ response to stress, and is responsible for several stress-related changes in the body. Small increases of cortisol do have some positive effects though.
While cortisol is an important and helpful part of the body’s response to stress, it’s important that the body’s relaxation response to be activated so the body’s functions can return to normal following a stressful event.
Increased abdominal fat, is associated with a greater amount of health problems than fat deposited in other areas of the body.
You can learn to relax your body with various stress management techniques, and you can make lifestyle changes in order to keep your body from reacting to stress in the first place.
In terms of exercise after you've done 35-40 minutes of weight training this is the time to do Interval training.
This is a type of workout that alternate high-intensity levels with lower-intensity, an example of this is using the "Concept 2 Rowing machine" & doing 30 seconds of work followed by 30 seconds of rest, keeping your watts very consistent for say 200 watts for 12-15 intervals, this can be set up very easily on the rowing machine & keeps going till you stop, it's a great way of burning fat & keeping the dreaded "stress hormone" Cortisol at bay.
Here are a few exercises that you can do intervals with ...
1) Shuttle Runs.
Get 6-8 x risers that you normally find in your gym studio & stack them up, pick a nice distance say 12-15 meters away, Find a pace that suits you & run / jog & collect one riser back to the starting position repeat till all risers are stacked up, time how long it takes you to complete the set, (say it takes you 1:30 sec) rest using that said time & repeat.
2) Boxing intervals
Boxing Base lift.
Great overall body exercise, if you got one of these in your gym then try this out. grab the upright part pull out from the base, then put on the floor, pause pick back up & put back in the base, see how many times you can do that in 1minute, then rest for up to 2 minutes & repeat.
Rowing machine Intervals
As stated before.. get on the "Concept 2 Rowing machine" & do 30 seconds of work followed by 30 seconds
of rest, keeping your watts very consistent for say 200 watts for 12-15 intervals. keeping the stroke rate to only 12 strokes in 30 seconds
Spin bike or Upright bike
B.O.S.U side step
15 steps each side in 30 seconds, rest on top of the ball for 30 seconds & repeat for 4-8 repetitions, this is very hard but very rewarding, will post a video on this, to show you how to do it correctly, so please look out for it in the video section.
Found this article useful? ... please feel free to "like/ share" or post your comments because they are much appreciated many thanks.
By connecting online (some of us with monotonous regularity) we are disconnecting offline, perhaps moving further from the truth of reality.
What are we missing from life as a result? What critical moments do we miss that we didn't even know passed us by?
The problem with social networks is that you can’t use them on their own — and part of the reason that Facebook has picked up such traction is that.
It’s really not an illusion. I believe we are doing more with each 24 hours, as technology enables (or forces) us to interact and intersect and do and consume with unprecedented volume and vigor. We live our lives at breakneck speed because we can, because we feel we have to keep up.
There are so many alternatives to keep us plugged in, the average person has in fact double the amount of online friends than physical ones, it's hard to find the right balance as many of the social networks are so well known.
Twitter offers something different, and is perhaps less friendly. Google Plus is slick but has fewer people on it. LinkedIn is focused on jobs, Instagram gives a different perspective with photography & now video based interaction…ohh yeah the list goes on with Pinterest, Youtube….
A lot of the information I give out, you can get on the internet, if you search long enough, but it’s not just about getting or accessing information, otherwise we would all be happily rich, healthy & successful in our fitness goals, its what you do with it, that counts.
"Knowledge is power…No, Knowledge is potential power, clarity is power"
Lets be clear then, "The iron never lies",… & non of us have superhuman powers, so we've got to be realistic when setting our fitness goals., You’ve just got to get yourself out there, as I have said before “The secret of getting ahead is getting started"
You've got to change your mindset & stop looking for a quick fix, you won’t find it online, my suggestion going forward, is to just get out & about, get a trainer or a partner, It can be a pain in the ass to get down to the gym but the interaction is real, the sweat tears the laughter, the noise the hustle & bustle, the smells you cant avoid, the chatter in the locker room, the people that you aspire to.. some of us don’t get butterflies with our emotions…we get the whole Zoo!..that’s real.
“The iron never lies to you. You can walk outside and listen to all kinds of talk, get told that your a god or a total bastard. The iron will always kick you the real deal. The iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the iron to be my greatest friend never freaks out on me, never runs. Friends may come and go but 200 pounds is always 200 pounds.”
- Henry Rollins
Make sure you get out & about & "Look up” Be sure to watch this entire video, especially the ending.
There are loads of exercises for the backside, one of the go to exercises & quite rightly so is the squat, add in also the popular deadlift & lunges but you have to keep in mind these are knee dominant & primarily work the quads & the anterior chain (front of the leg), by doing the "glute bridge" you'll see it's a hip dominant exercise, (posterior chain) back of the leg which will target & fire much more muscle fibers hitting both glutes & hamstring...try this one after 12-15 repetitions you'll be screaming "fire in the hole"
How to do it: Sit on the floor & put your back onto the platform with as little gap as possible, be sure to use a pad or a towel for extra comfort on the bar then with your knees bent and your feet flat on the floor. Raise your hips so your body forms as straight line from your shoulders to your knees. Pause in the up position for 2-4 second, then lower your body back to the starting position.
Fit tip : I will be doing a video series on the glute & posture what effects your performance & how to active & alleviate back pain so please look out for this in the shop..😁
I LOVE TO HELP WITH FITNESS TOPICS, IF YOU WANT TO KNOW JUST ASK A QUESTION , PLENTY TO CHAT ABOUT , SO PLEASE "LIKE COMMENT & SHARE" THE KNOWLEDGE