This is my signing off for Christmas – I want to wish you all a very happy Christmas and new year, so I made this little video!
A bicep curl is an isolation exercise
I wanted to do a quick post today to show you the difference between what we call compound and isolation exercises. It’s quite important to know the difference if you’re using weights which you should know by now are important not only for building muscle, but also losing weight, as the more muscle in the body, the less room for fat. If you’ve not implemented strength training into your programme then you need to, and I’ve got a great solution for you which I’ll come onto in a moment.
But first of all, what’s the difference between a compounds and isolation exercise?
A compound movement is where several muscle groups are being used at once. So, in the example below we have a press up. The press up is a big ‘pushing movement’ which develops the pectorals (chest), triceps (back of arms, or bingo wings!) and delts (shoulders). A compound exercise is great because when multiple muscle groups are recruited, you get more bang for your buck – perfect if you’re short of time and want to get the whole body exercised. By putting a series of compound exercises together in what we call a circuit, you can seriously increase the heart rate, which is ideal for fat stripping workouts.
Compound = Pressup
Now an isolation exercise is where one muscle group is being recruited, such in the example below of the tricep kickback. These exercises are great if you’re looking to build a certain area of the body, but if you’re looking to get overall strength, you can easily make do with big compound movements. In my bootcamps we tend to work large muscle groups (compound), which create more of a hormonal response, thus generating more fat stripping and weight loss cells.
It would take three isolation exercises to get the same benefit of the pressup. You would have to perform a tricep exercise, a shoulder exercise and a chest exercise. By executing compound movements, these are what we call functional exercises, movements that your muscles would require for day to day operation, recruiting multiple muscles, at different intensities.
Isolation = Tricep Kickback
Where isolation exercises are definately beneficial, I think they tend to be overused for many people who simply want to lose weight – bigger compound movents such as squats, deadlifts and the above pressup are fantastic for both. People get conditioned in the gym to working all of the isolation machines, where they could simply hit the compound movements and get the same results. Plus remember your rep ranges 15 for toning, 12 for size and 8 and lower for strength. Having said that, you need to work until you feel uncomfortable remember, let the lactic acid in the muscles build up until it’s like a balloon about to pop!
If you’re looking for more exericse demos, with all the muscles used then head over to http://www.strength-training-anatomy-exercises.com
If on the other hand you’re looking for specific fat burning workouts then one of which I would highly recommend is Craig Ballantyne’s Turbulance Training System which I have arranged you a $4.95 trial of.
Hey peeps,
I know what it’s like – last minute Christmas decisions. I’m being honest now, it’s Wednesday evening and I have not bought one present yet, I’ll be doing all of my stuff last minute – oops! Anyway, if you’re wondering what to buy friend or family member something this Christmas and you want to help them develop their body, why not pick one of the following.
The Powerball
The handy grip strength builder that’s small, portable and will assist you with other exercises in the gym. This is a great low cost buy that works and is fun. This gets my thumbs up!
12kg Kettlebell
I use kettle bells in my bootcamps. They’re super effective at stripping fat and building strength. The 12kg is the perfect starter weight for a beginner and you’ll be able to perform the traditional swing perfectly. Don’t go for anything too light or you won’t feel the benefit. Swing it, push it – this one is the ‘Biggest Loser’ favourite. More on these next year on the blog.
Heart Rate Monitor
Using a heart rate monitor is a great way to ensure you’re working at the correct rate for aerobic or anaerobic workouts. By tracking your heart rate, you can set the tempo for workouts and see quick improvements. It’s the ultimate gadget for fitness and polar are the world leaders.
Pink Punchbag and Mitts
Boxing is the no1 favourite exercise with 1-1 clients and with this there’s no reason why you can’t get in on the action. Boxing is fun, burn more carlories than you would exer expect and is a great confidence builder. If you haven’t tried women’s boxing yet, go for it – grab a mate and have some fun! Guys, this is a top level gift for the girl or woman in your life!
Fit Ball
I’m surprised how many people haven’t got fit balls and are still lying the floor yanking the back of their necks trying to get a fit torso. A fitball will reshape the way you think about training your abs. Get one of these and put it in your own stocking if you don’t get it for someone else! I’ll be doing some videos next year all on the ball!
So there you go, some great ideas for Christmas and maybe, just maybe yourself! Have a great one!
Here’s a question that was asked recently and I think it’s one that many have on their minds, especially if you haven’t undertaken structured exercise before. Now, bare in mind that pretty much throughout my life I never undertook any exercise, until my early twenties. Why? Well first of all I was always picked last for sports and then I got into the working life, where drinking was more popular than exercise – I’m not using it as an excuse but in the video games industry which I was in, it was about drinking after work and not going to the gym or taking part in sports, unless it was on a computer console. The next public relatiopns rep would be down to promote their new game and it was tradition to let the alcohol flow pretty much daily after work hours, a lot of the time even from the afternoon – now when you’ve got a hang-over pretty much every day, you’re not in the mood for working out, just as much as eating healthy when you’re hangin’ – yuk. So the snowball of fat gain and feeling sluggish begins.
So, how do you get addicted to the gym? Well, if I look at how I became a regular gym goer who enjoyed it, coming from someone who felt sick at the thought of it; my ‘tipping point’ (meaning the point that you say, ‘enough is enough, I have to do something about this’) came after being bullied once too many times. My confidence had been knocked so much that I wanted to do something about it. So, being the youngster I was, I thought of the ultimate confidence builder ‘Kung Fu’. As many of you may have read in The Lunch Box Diet, I enrolled in a local class. The great thing about doing it this way is; as long as you can overcome the fear of the first session, once you’re in, you’re normally meant to feel quite welcome. So when you go back and back again, you just improve and get fitter. Then the snowball starts rolling in the right direction. I was fortunate to have a great tutor who saw that I was a little more out of shape than the other budding Bruce Lees, so he offered to help me 1-1, free of charge in the gym, when he was exercising – nice guy! It was this moment that changed my life. Having a mentor there to be by my side made a massive difference. Modeling someone else’s performance and eating habits is the quickest way to success. So, if you’re wondering of a great way to get started, grab a friend who was in a similar situation to you are now and ask if you can jump on board. Chances are they’ll be thankful of the compliment and you asking to be their ‘health mentor’, will be something they can’t refuse.
Wait to see results
In addition, it’s also important that you push yourself through the initial periods and start seeing results before giving up. Don’t expect too much to quickly and lose interest. You’ll get addicted, when your clothes start to change and your feel different in yourself. When you’ve got more energy and are less tired. Make fitness fun and interesting. In my fitness bootcamps in Exeter, we have fun, mess around, have a laugh and people want to come back time and time again. Not only that, they want to see the same people who were there last time and everyone motivates each other. So, if you’ve been to a gym before and haven’t got results, don’t go back and do the same. Simple. Find something new, change your tactics! This will change your results.
Have a goal and track your progress
Be sure to track your progress. If you run for 10 minutes the fist time you run, make sure you do 12 the next time. If you lift 8kg weights for the first four weeks, up it to 10kg the next four weeks and write it down. When you stick within your comfort zone and prance around on the x-trainer while watching Eastenders, thinking ‘if I burn another 200 calories’ I can afford to have that curry tonight, you’re not going to get there! Work hard, but work so you get that buzz and want to come back and beat your personal best the next time around.
Visualise your end result
I’ve said it before, but use visualisation. Close your eyes and imagine you looking the best you ever have. Get the feeling of being in the skinny dress or jeans that everyone says ‘bloody hell X, you look amazing’. When you get that first comment, that’s when you’ll get addicted. You’ll get addicted to the feeling of compliments, instead of used to making up the fact that you’re happy at your weight, when you’re clealy not. You’ll get addicted to reaching targets – you’ve got to have clear targets in mind.
Well this is how I got ‘addicted’ anyway. There are plenty of other ways to get into exercise and love it, but the rule of thumb is find what you enjoy. If you don’t enjoy it, move on, there are hundreds of things you can be doing to get you fit without you moaning in the initial stages. But I’ll bet you this, once you catch the bug, the things don’t enjoy now you’ll most likely love. I’ve converted treadmill ‘haters’ into people who cry when they get an injury and can’t enter a marathon. I’ve converted sluggish office types into personal trainers themselves. It’s all about passion, and you too can get a passion for exercise. Let me tell you this, until you do, your life won’t be complete. You probably won’t have the relationships you want, be doing the job that serves you best and living your life to the max.
With that, I hope you’re raring to go!
A common problem among many newcomers to exercise is their wrist strength, and I see many more women with this problem than men. If you’ve not performed structured exercise before then don’t be surprised if the muscles in your lower arm become weak and you can’t hold heavy weights for very long. This can hinder exercises such as the dead lift, which often need much more weight than your grip can hold initially. I’ve worked with many who simply can’t hold light dumbbells when performing simple pressing movements, the hands twisting and turning out of control, leaving the exercise unsafe, especially when working individually. So what’s the solution when starting out as it can be very frustrating…
First of all you can build up gradually – be sure so hold onto weights as long as you can to develop the muscles and condition them over a period of time. Holding and squeezing a tennis ball regularly is a good option, but many people don’t force themselves to perform this regularly.
Another alternative are wrist curls, please see the animated exercise below which you can perform on a bench with a barbell.
Another more modern version is to grab yourself a Powerball – these smart futuristic looking tools really get to work on developing the wrist and forcing it to work under pressure, with the weight distribution and intensity being continuously moved around.
So, here are your exercise animations for wrist curls and reverse wrist curls, taken from Training Buddy, the exercise animation software.
I hope what will be a light hearted, but also useful post, today I wanted to demonstrate how easy it is to pile on the pounds over the festive period. Even if you eliminate a few of these tips, or include some of them, you’re sure to prevent some of the agony in the new year. Yes of course, it’s a time for celebrations, festive cheer and all that, but blimey, you just don’t need to:
- Say yes to everything offered to you
- Put out a 12 pack of mince pies for santa and then tell the kids that he ate them all
- Grab a handful of something everytime you pass through the living room on christmas morning
- Always be the one to offer around all the nibbles so you have your excuse to delve your mittens in first
- Secretly place a giant bar of chocolate under the tree, wrapped and named for youself, by yourself
- Stand cooking the christmas dinner, being a real chef and tasting everything, every 20 seconds
- Steal children’s treats telling them it’s bad for their teeth, and then eat them yourself
- Shout ‘let’s play eating games!’
- Fill your christmas dinner plate so everything is dripping off the edge
- Trying the toddlers portions every three seconds, saying ‘no, it’s still too hot when it’s cold’
- Pass around everything, six times just so you can get three more spuds
- Saying you didn’t like the first desert, even tho half of it has vanishsed
- Picking the crackers with the sweets in!
- Playing the ‘find all the christmas tree sweets’ and winning every time, even though there are kids around!
- Miss out on any exercise between now and new year
- Using the queen’s speech to slip out and ‘fill up again’
- Get a bike or exercise equipment as a gift and toss it to ones side
- Switch off a child using Wii Fit and put on Mario Kart!
- Get completely bladdered
- Repeat most of the above on boxing day from the left overs!
Hey guys,
Hope you’re having a good weekend. Here’s the start of my exercise posts. I will be doing some videos of me performing exercises next year, but for the moment here’s a great way of learning how your body works. The first exercise is a dumbbell squat, great for toning the legs – the lower you go, the more you hit your butt and always remember to pick a weight that’s not too light, you should really feel it! About 15 reps for toning and 12 to build size. Great for skiing conditioning, especially if you hold the exercise at the lower part of the exercise.
If you want to see over 60 exercises like this one and learn all the muscle groups for the whole body check out http://www.strength-training-anatomy-exercises.com/
Hover over the button on the right to find out what muscles your working and get exercise tips at the bottom! Happy days 
If the fear of standing on a set of scales has set in yet, or the panic of squeezing into that favourite skirt or jeans leaves you de-motivated and wondering which way to turn in 2010, you’re not alone. Millions of others in the new-year take desperate measures to lose weight and get back into shape and with so many different options out there it’s not surprising that we’re left wondering which is the best and safest avenue to take.
Sadly not everyone takes the ‘health’ issue seriously and diet pills, liposuction, tummy tucks and any number of other radical solutions will be on the agenda for some in 2010. But if you’re in search for a lifestyle change there are some excellent options out there, you just need to find the one that suits you, and one that you can maintain.
Working in gyms, especially in January, I see a massive influx of new members signing three or twelve month contracts, but the shocking reality is that more than half of these will barely last two or three weeks before losing the motivation to continue and the same can be said for some diet plans out there. Unfortunately the way in-which our body works, there’s a definite down-side to going on any eating plan that you are unable to sustain – your body, once it returns to its normal eating pattern will pile on the fat more than before, leaving most people disheartened and wondering how they will ever be at their ideal weight for any length of time. The secret is to find a routine that you can stick to where the foods you are eating are enjoyable and that you retrain the way your mind thinks about food consumption.
Don’t get me wrong, there’s nothing wrong with eating what you enjoy. Pizzas, chocolate, fried foods – they all twang the taste buds into bliss, but when this happens too often we get into a routine, where healthy foods don’t give the same kick! So, look at it this way, we need to re-train our taste buds to enjoying the foods that were put here naturally. Some of you will be screaming ‘but I hate vegetables’, and ‘why would I want to eat natural, wholesome foods when I can satisfy myself with take-aways, crisps, cakes, and pastries’. Well, let’s have a look around our midsections and for some the answer is preventing the line of sight to our feet! For some it’s about knowing what’s wrong and ignoring it, but for others it’s pure lack of education about nutrition that leaves the nation wondering why they’re buying new clothes every few months because the others simply don’t fit!
We’re getting better – food labelling is assisting those with little know-how. Learning your carbohydrates from your proteins and fats (and their roles) is a good place to start and then probably the biggest misconception is about portion control. Chances are you will either wake up and skip or have breakfast, eat lunch mid-day and then fill your plate in the evening, because you haven’t eaten since lunch. This is where most of the problem lies, as we over eat and ‘fill’ up our tanks three times daily instead of grazing.
You fill your box daily from a list of three food groups, still eating your normal breakfast and evening meal. It’s varied, there’s no calorie counting and it’s a sustainable plan and more of a lifestyle change.
Pre planning is the key to any weight loss goal – if we don’t think ahead to what we’re going to eat then chances are we grab what we can and often this means convenience foods that are high in saturated fat, sugar and salt, a quick-fire way to put you on the slippery slope to a weight problem. Sadly once people start putting on serious volumes of weight, emotional issues can star to occur including lack of self-confidence and depression which isn’t surprising if you think you have reached the ‘no way back’ stage. This is somewhere I have been personally and the only way out is to change your eating routines, change your taste buds back to how they should be and take up exercise. Of course, you can lose weight without additional exercise, but you increase calories burned which means a quicker route to your goal.
Eating vegetables, fruits and meats in their most natural form will provide you with an exceptional amount of energy and health benefits. By spreading these throughout the day you will avoid mid-afternoon slumps in energy and boost your metabolic rate, the way in which your body burns fat. Remember, plan ahead, go for something you’re likely to sustain and you’ll be on a sure fire route to a healthier body.
Picture the scene, you’ve had a rushed morning, dropped the kids off at school, just made it into work. Your morning begins with a hellish meeting and you’re starving, you launch down as much as you can find at lunchtime and by the time 3pm hits, you’ve almost bashed your head on the computer monitor due to tiredness or are at least increasing looking like a nodding dog. A prod from your workmate keeps you wide-eyed for a few seconds until you decide you must drink another gallon of coffee. Sound familiar? Well don’t worry, it’s a common problem but one that can be avoided. Here’s my guide…
Don’t Skip Breakfast
- The first and most important rule of all. By skipping this most important meal of the day you’re far more likely to keep hold of it during the afternoon as your blood sugar levels will be more regulated. Opt for an oat based cereal or something like wholemeal toast with a couple of poached eggs, as protein from the eggs will help to slow down the release of the bread’s carbs throughout the morning!
Get Out at Lunch
- Even if it’s for just 30 minutes, working up a sweat within your lunch break can seriously get turn your pm blues into fun. This in turn will boost your work and family relationships. Try asking your boss for an extra half-hour (to exercise) if you can but sell the benefits of what they’ll gain and you may be surprised at the response! At least get out at lunch as this will effect your afternoon performance by getting your blood flowing.
Little and Often
- If you find yourself gorging at lunchtime, don’t be surprised if the 1-3pm slump hits. Your blood sugar levels have just taken a battering. You know that sleeping on the job is a quick fire way to a P45, so graze your way to lunch (use The Lunch Box Diet) and this will give you more time for the lunchtime workout. Eat Low-GI foods and nibble on nuts and vegetables to keep you perked up all day!
Uppers and Downers
- A chocolate bar or sweets can seem like a great way to boost your energy, but this really will be shorted lived. Again, this plays havoc with those blood sugar levels to be sure to snack gradually on healthy foods instead of opting for the six-layer vending machine that haunts you on every trip down the corridor.
Thirsty Energy
- Coffee is seen as the first option to perk up a drowning face in front of the office screen but this will provide a rush that ends with a slump, so sip water gradually during the morning to take you through the day. Try and get through a 2 litre bottle by the time work ends. Hydration effects alertness. When the bathroom eventually calls, get a face drench of cold water to keep you on top of the game. If you’re thirsty, you’re already dehydrated.
Get More Sleep
- It seems like the most obvious one of the lot, but by simply getting to bed an hour earlier, you could dramatically improve your chances of being more alert for a larger portion of the afternoon at least. If you have trouble sleeping, try earplugs (www.earplugshop.com) to block out any unwanted noise or try some calming music on your mp3 player to help you doze off. You can also download hypnotherapy sleep audio files on the web.
Have you veered off your weight loss plan? No worries, it happens to us all. The key is to get back on that path towards good health. I’m here to help. We’ll tackle this problem together!
You see, healthy weight loss isn’t all about what you eat. It isn’t all about exercise. And, it isn’t all about your mental motivation. It’s about all three. Without all three areas covered, you’re going to have a difficult time getting on that path and staying on course.
Three Paths, One Destination: Healthy Weight Loss!
Path One: Eating
1. Figure out WHY you left your diet plan.
Did you go astray because there was a giant cheeseburger on the side of the path whispering come hither? Or was it the creamy ice cream? Chances are, if you were going along your diet plan all the while craving things that you love and missing them dearly, your diet was more than likely too strict. First off, never let an indulgence knock you off the path completely. Just work a bit harder at the gym. If these indulgences happen too often, adjust your diet plan to allow for either replacements for your favourites (salty healthful snacks for salty, greasy junk or creamy smoothies for ice cream etc.) OR find a diet plan that isn’t so strict.
2. Big Event
Often times, big events like holidays, parties or weddings can really throw a monkey wrench in your dieting efforts. If you’re still reeling from a recent big event and haven’t paid much attention to your weight loss efforts, it’s time to snap back. How? First off, if it was a party you threw and you still have a bunch of leftover fattening foods in the fridge, get a giant garbage bag and toss it all! I know, I know, waste not want not, but hey, we’re talking about your health here!! Secondly, the next time around do yourself a favor and hit the gym more while you are planning the event. You’ll need it for the stress these things cause, and you’ll be far more likely to stay committed to your weight loss efforts!
3. Farmer’s Market
Having trouble staying motivated to eat the right things? Go to a local farmer’s market. I promise you that all the aesthetically and aromatically pleasing fruits and veggies will lure you right back on track!
Path Two: Exercise
1. Zzzzzzzzzz???
If you were working out for more than three weeks and still found your routine less than inspiring, TOSS it!! You need a different approach towards exercising because the norm is that if you commit to anything for three weeks, you will have made it a habit that you look forward to. Be creative and give anything a shot! Anything that will get you good and sweaty three to four times a week is worth a try!
2. Try, Try Again!
Of course, this means that conversely, if you haven’t given it a chance for at least three weeks, you maybe ought to give it another shot. It can be tough to commit to exercise in the beginning depending on how long it’s been. You may find things difficult and frustrating at first. You may be discouraged by a little stiffness or feeling winded during cardio. Hey, it’s all good! Stay committed, stay focused and keep going!
3. Patience!
Here’s the thing. I actually have talked with folks at my gym who fully expect that after one week in the gym, they will in fact look like David Beckham or Posh. Sorry, no.
HOWEVER, if you keep working out, two things will happen:
You will learn to LOVE working out and you will no longer concern yourself with the short-term.
One day, in the near future, you will look in the mirror and think “WOW! I look fantastic! It’s really, really working!!!”
Path Three: Mental Wellness
1. Repeat after me: GUILT IS A WASTED EMOTION!!!
Don’t cut your nose off to spite your face. You feel guilty because you ate half a cake, so you figure, what the hell and eat the other half. Stop!!! Should you eat half a cake? Of course not, but you’ve done it and you can’t undo it by feeling bad and eating more. You’re letting your guilt thwart your efforts. Let it go! IF you eat half a cake, work it off the next day without guilt or remorse.
2. “I’ll start on Monday, I promise!”
Well, then Monday comes and goes and it becomes NEXT Monday. As the Nike campaign says “Just DO it!” I don’t care if it’s half way through a lazy Saturday and you’ve been sitting on the couch eating crisps for four hours. Get your bum up, shake the crumbs off your t-shirt and go for a walk! I guarantee you that you will feel fantastic for doing so. What do you have to lose? Oh, I know… weight!!
3. It’s OKAY to ask for help.
Hey, you wouldn’t light up a cigarette in front of someone who just quit, right? And most folks wouldn’t have a cocktail around someone who just got out of alcohol rehab. Why then, should your loved ones eat whatever aromatic delight they desire in your presence when you are trying to retrain yourself to eat more healthfully? No, you can’t put yourself in a bubble and no, people can’t cater to your every need. HOWEVER, there is no need for your spouse to munch down a triple bacon cheddar burger and fries right in front of you. Explain to your loved ones that you really need their support. Perhaps your spouse could save his or her artery clogging delights for lunch time when you are not together. You’d be doing your loved ones or co-workers a favor anyway! After all, even if others in your life are thin as rails, that type of eating simply isn’t good for anyone!
So, what are you waiting for? The good news is that the path to healthy weight loss never closes no matter how long it’s been since you took a stroll. All you have to do is get back on it and it will take you where you need to be! Read more on The 3 Paths to Weight Loss…
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