New Year Resolutions... again - 2012 Edition

Ok, So I wrote about it last year and I think it's time to revisit it. I'm going to make a New Year's resolution NOT to make a resolution... I'm going to set goals!

I'm not big on "resolutions". If I felt there was something wrong and I needed to do something about it, I would have done it by now. The new year however, is a good time to check you're on schedule for whatever it is you're doing and set some new life goals.
So, if you're going to use the turn of the year to set yourself some goals, here's some tips and some areas to consider in order to make sure they're not forgotten within a few weeks.

#1: Break it down...
Don't set yourself goals to be achieved by the end of the year such as "lose weight". break it down; how much weight? By when? And how? Be as detailed as you can - leave nothing to chance. 

#2: One step at a time...
Don't just have a big end goal and have no idea if you're heading towards it. If your goal for instance is to lose 2 stone in weight, work out how much weight this would mean you need to lose each month, or even each week. Then keep a written log of your weight. That way you'll know if you're on track or if something needs changing.
NB: "Losing 2 stone" is a crap goal!! lose body fat percentage and reduce your measurements where needed. Weight loss is a pore scale of success

#3: Understand how...
If your goal is to be more active or visit the gym more then you will need to set a goal of how often you want to visit the gym or exercise each week. next step, "HOW?" This is a new thing and an adjustment to your usual routine. If it's going to work, you need to know how. How will you schedule it in? On what days will you exercise? Can you avoid work getting in the way? Is there a fall back plan if work does get in the way such as pre-work exercise? Don't just say it and assume that it will happen.

#4: "READ ALL ABOUT IT" (Better yet, write all about it!)..
Take all of the above, create your goals and WRITE-THEM-DOWN! Have them somewhere you can see them on occasion, and use them to check that you're on schedule to meet your goals. Ideally, you want to create a timeline. Make it visual; draw a line and mark out the months of the year and when each part of your goal will be started and achieved by. If your goal simply needs to be "done within a year" you're unlikely to kick it off in time, and never going to achieve it. Know when each part starts and put pressure on yourself to get them done by a set date.

#5: Shout all about it...
Well, you don't have to shout; but tell friends. Tell those around you and those close to you. If your goals are publicly known, you are GUARANTEED to feel that you must achieve them and far more likely to be proactive and to achieve them knowing that everyone is waiting to see the results. THIS IS A FACT - there's proof! It's science! I'd say that this is one of the most crucial parts of the process!

And while I'm there, why don't I take some of my own advice (tip #5) and tell you all what MY resolutions?.. sorry what my GOALS are for 2012.

In 2012 I am going to (start on a positive. Not "I want to", instead "I'm GOING TO!")...

SHORT TERM
Upon return from my travels I intend to continue to offer top quality personal training sessions and in my spare time, I want to study for a pre/post-natal course to allow me specialised knowledge of training techniques and procedures for pregnant clients and new mums. This should be complete by E/O April

MID TERM
A new business: Begin an outdoor exercise initiative. Focus on logistics, costs and sponsorship involvement for the next 6 months with an aim to launch July/August 2012.

LONG TERM
A second new business: Try to patent an idea for a piece of gym equipment that I have an idea/design for. I already have ideas for marketing, website, social media, endorsement and PR, but I know the patent process is a long one so this falls into a longer term goal. But, in 2012 I intend to get everything in place as best I can. Aim for patent to be approved and website in progress by end December 2012.
There you go - I've laid myself on the line with a big chance of public failure. Fear of failure is a great driving force! I best get on with it!

So that's the next 12 months for me... what are YOU going to do? I'd love to hear your plans and offer advice where I can. we could even act as a little mentor scheme for one another checking that we stay on track. For anyone willing to take me up on this, drop me a note and tell me in confidence what your goals are for 2012 - MichaelADarren@Gmail.com

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MERRY CHRISTMAS!!

The perils of a salad! It might not be what it seems...

So I'm currently travelling and I'm in Arizona. Trying to not get fully into the "American Way" when it comes to eating, I opted for a turkey salad at lunch yesterday. What arrived is the picture at the top of this post. Not only was it STUPIDLY huge, it came with two large pots of dressing, 10 heavily salted crackers, loads of bacon bits and a massive pile of blue cheese. "Healthy" would not be the word I used to describe this meal!

As I often say to people "Don't be fooled - just because your food is called a 'salad', doesn't necessarily make it healthy!"

This is especially true when opting for an "I'll pick something up" lunch which takes you past the likes of M&S or worse still, a petrol station! Pre-prepared salads are usually pretty bad. So you're confused? You thought salads were healthy no matter what? ..

Well, although it can depend on a number of factors, here's a few basic tips for the next time you opt for a salad. After all, if you feel that you're being strong-willed and "depriving" yourself of the food you look, it's best to make sure you're doing it right...

1 - Opt for white meat. You want salads with high quantities of chicken (not fried), turkey or fish
2 - Keep an eye on the portion size. Just because it's salad doesn't mean you should eat endless amounts. Imagine it was a regular meal, would you eat a smaller plate?
3 - Avoid heavy dressing. Aim for the "light" dressing and even then, a THIN covering for some of your salad is all that you need
4 - "PASTA salad" is NOT a salad!
5 - D.I.Y - at all costs make your own salad. It takes hardly any time and you can be in control of all of the above points

As I said, there may be other factors involved but if you can stick to the above then you won't go far wrong. Just consider what's actually in front of you and make sure the "healthy" option is ACTUALLY healthy!

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10 Reasons why YOU need a personal trainer...

As a personal trainer, I'm a firm believer in the benefits of high-quality of personal Training; and rightly so. I've seen huge results from people working with a trainer, often people who have struggled to make any progress for years. Personal trainers might not be for everyone, but if any of the below apply to you, then training with a personal trainer could DEFINITELY benefit you!..

YOU TALK TOO MUCH - I see it in every gym I've ever been to - there's a lot of people who use the gym predominantly as a social event. Sure, speak to people, but there's work to be done and this chit-chat is standing in the way of it

THERE'S NO INTENSITY IN YOUR WORKOUT - If you're not working hard, you're not working. Too many people go through the motions at the gym and never push themselves. A good trainer will push you to (or close to) your limits

YOU DO THE SAME THINGS ALL OF THE TIME - Without variety your results will easily plateau very quickly. Whenever your body is pushed, it adapts and evolves to a situation. Unless there is structured variety to your sessions then your body will reach a certain level and progress no further

YOU JUST DO "STUFF" AT THE GYM - Without specific training, you won't get specific results. You might as well do squats in an attempt to get bigger arms - you're not being specific enough. Get some help from a professional

YOU DON'T LIFT WEIGHTS (enough) - Weight training/resistance training is for EVERYONE! Not just for guys who want to "get big". Correct resistance work will speed up your metabolism, improve strength, posture and muscular tone

YOU ONLY TAKE CLASSES AT THE GYM - Sure, (some) classes are pretty good. But are they specific to your goals or are they just fun? Remember: It's easy to make someone tired, but it's much harder to make someone better!

YOU WORK BETTER WITH APPOINTMENTS - You can find it hard to schedule in gym time and will often out the gym second for anything else (work/family/socialising etc). Having regular personal training will add structure to your week and exercise plan

YOU'VE NEVER BEEN SHOWN THE CORRECT TECHNIQUES IN THE GYM - This one is SO true. LOTS of people worldwide have horrible technique for a lot of exercises in the gym. Poor technique increases the chance of injury and negates some of the benefit of your exercise. Look after yourself and make your exercise worthwhile - get a helping hand

YOU DON'T FEEL CONFIDENT ENOUGH TO PUSH YOURSELF - Lots of people training alone play it safe and stick to weights that they know they can move. That's a fair approach but training with a personal trainer means that you can safely be pushed and work to your limits with confidence

YOU'RE NOT GETTING ANYWHERE - Improving the body is an exact science. Do A and do B and get C. If you're not getting C, you're A and B need some adjusting. You might just need a steer in the right direction - it's not always clear what you're doing wrong. Seek professional help

YOU THINK OF THE GYM AS A TASK - A good trainer can make your workouts varied, enjoyable and tailored specifically to make the gym a much more enjoyable place to visit

YOUR RESULTS HAVE PLATEAUED - If you're struggling to get anything from regular training, the likelihood is it needs spicing up a little - get some new ideas from personal training.

If any of the above apply to you, then it's likely that personal training (NB: Emphasis on a QUALITY personal trainer) could benefit you. If none of the above apply to you then congratulations - you're bang on track and you've already achieved your goals right?... Right!?...

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Train to your environment...

Currently travelling around the world and coming up with ways to exercise depending on where I am. lots of people struggle with holidays, working away, family commitments (the list goes on) which can all stand between them and progression.

The key? Don't be afraid of change, try something new and remember to "Train to your environment..."

"I don't have much time..."
Don't worry about finishing the normal number of repetitions. Workout for time rather than reps. Select an exercise and do 2-3 sets of 30 seconds with minimal rest. Don't let your ego get in the way, use a weight that you can complete the 30 seconds of exercise with at a good intensity. My favourite timed/interval training is "tabata training": 20 seconds work, 10 seconds rest, 8 times in a row. In my opinion, the BEST way you can spend 4 minutes in the gym!

"I'm tired and lacking motivation..."
Take the thinking and motivation part away from the situation - go to a group exercise class. There are plenty of options (yes men, this is for you too!) Boxing classes, circuits, spinning, Yoga/Pilate's (I wouldn't personally recommend many other mainstream classes). Whatever you're in to, most gyms have you covered!

"It's too much of a nice day to be stuck in a gym..."
Don't go then! Get outside! You might not have all of the fancy gym equipment, but you can still make the most of the outdoors. Choose variety - try sprint/fast paced intervals mixed with slower running. Break up the rhythm and challenge yourself by adding body weight exercises like push ups, lunges, body weight squats, high step ups on a wall, pull ups and dips. You'd be surprised the exercises you can get through at a kids park - check out this video for ideas.

"I'm not at home so can't get to my usual gym..."
Guaranteed wherever you are there's probably a local gym. Head there, but... don't just do the norm; make the most of your new situation. Use machines that you don't have at your regular gym. Try making the most of a space that you don't usually have to work in. An example: I recently worked out at the YMCA, Christchurch, New Zealand where I found a wide grip pull up bar hanging at about 9ft high (don't see that every day!) Perfect, rare opportunity for me to add burpees between pull ups for me. Full workout here.

"Someone new wants to train with me..."
This isn't so much an issue, but an opportunity! Whenever you can, and it won't COMPLETELY disrupt your week plan (always have a plan for the week remember! :-) ) train with new people and let them run the session. Sure, it might not be what you're used to, and at times you might not enjoy it, but if you take one thing from that session then it's been worthwhile. Maybe you've learned what you DON'T like or what DOESN'T work for you; either way you've learned and that's priceless! Consider the exercises, structure of the session and intensity and take on board what you can.

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The secret to a successful diet? Treat your body like a child...

People often discuss their diets with me and I continue to tell them

"When it comes to diet and the gym, you need two things: Consistency and persistency!"

When discussing diets specifically I realised that the secret to a successful diet it to "Treat your body like a child..."

1 - Remember you're much smarter than a child...
It may take a while for your body to catch up with your mind. Don't be down-heartened when the results of your diet aren't instant. It's a lifestyle choice, stick at it!

2 - You know what's best for your child...
Most people, in some form of another, know what food is considered "good" or "bad". When it comes to writing food diaries etc people know when they've eaten poorly. If you know the answers, be the responsible adult and do something about it.

3 - A child can have treats, but only on occasion...
Your body needs treats and if you're working hard, it deserves them. Not at regular intervals but, on rare occasions. Provided it doesn't become the norm, then treats are not banned.

4 - Children respect rules and regulations...
Try to let your body have an easy life. Eat at regular intervals and try to eat at the same time most days. Let the body and metabolism know that it's free to burn as much of the calories as it needs, there's more food on the way.

5 - If a child acts inappropriately, you must intervene...
If your body isn't playing ball and you feel you're not losing the weight you deserve from all of your hard work and strict diet then it needs a good ticking off. Do something different with your workouts, try a new regime, class, intensity. Make your body understand you won't settle for second best!
Remember...
When it comes to your diet, you have to be the responsible adult and take responsibility for your action. Be honest with yourself and aware of what you're consuming. Set yourself rules, stick to them and treat your body like a child. After all, no one wants a fat kid!!!

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Set yourself realistic goals...

As a personal trainer I often have to spend time with clients setting tangible goals in order to make sure that we're working together, moving in the same direction and making progress towards where they want to be and not just training for the sake of training. I often find that some of this time is spent reigning in their unrealistic expectations.

Don't get me wrong, it's not just those that are new to the gym who may suffer from this; there are many people that should take a moment to think about their goals and whether or not they match up realistically to their exercise regime.

Here's a few examples...

"I want it yesterday"
In the past year, I've had plenty of people ask for help with things such as a "bikini body" a few weeks before their holiday or significant weight loss just weeks before their wedding. While it's possible to alter the body in just a few weeks, always ask yourself "How long has it taken to get out of shape?" The answer, most likely, if a number of years. Truthfully, it'll probably take you at least this time to get back into shape unless your diet an training both take a dramatic u-turn! Remember, health and fitness is a lifestyle, not a short-term effort.

"I want to look like him/her"
"Him" or "her" is usually a celebrity or a cover model. In which case, getting into shape like that has been their full-time focus in most instances. They've probably applied a lot of time, effort and money into looking this way. Taking advantage of things such as daily personal training sessions, dietitians, personal chefs, multiple training sessions each day day and professional medical and recovery assistance (physiotherapy, massage etc) takes both time and money and probably isn't arranged around a 9-5 job, unlike your gym sessions. Many celebrities have made extreme changes to their body through diet and exercise; but, it's hard to imagine the effort, time and dedication taken to do this. If it's not your full-time job it's probably best (in most cases) to aim your sites at something a little more attainable.

"I need to lose half of me"
I've had some outrageous requests from larger women looking to lose around 50% of their overall body weight, to already toned women suggesting "another stone (14lbs) would do". Either way, it's important to look at your current body make-up, from overall body weight, muscle mass and boy fat percentage before setting yourself any weight loss targets. I wouldn't advise setting the same targets as a friend unless you both have a very similar structure.

"A friend of mine did..."
Men and women alike can be very envious of their friends. Often seeing a friend get "in shape" and receive the accolades of friends and work colleagues is enough to spur other to improve themselves. This is great, but don't use your friends successes as a yard-stick for your own accomplishments for two main reasons. Firstly, your friend might be completely different to you in terms of their original body structure, metabolic rate, muscle mass etc. Therefore, the two of you are likely to react differently to the same exercise regime. The second reason being, some people can be very modest or understated about their successes in weight loss; often attributing it to reasons such as "I joined a gym" or "I started going running". The likelihood is, if they've had a significant change in a very short time they've done a great deal more than this, including a strict focus on their diet.

"I want to lift 'X'..." (following on from the above)
Wait a second. Just make sure that your strength goals are in line with your capabilities. Sure you may like to focus on one area, but don't expect huge strength gains week-on-week. It's a long old process this getting stronger thing. Also, make sure that you're not competing with people of a completely different body weight, the heavier of you should be lifting heavier weights in ratio to your weight difference. I.e: If you're 75kg and your training partner is 105kg and you're both using the same weights, your buddy needs to up their game!

"I'm going to come every day"
Even less realistic (which I've heard is) "Can I come twice in a day?" Yeah go for it... just not yet. If you've had a significant time away from the gym get back in to it a little slower than this. Your body will need longer to repair and if you're going to get anything from your initial gym visits, a lack of rest will negate all of your hard work. You'll be in so much discomfort while lacking results for all f your hard work and inevitably just become disgruntled with exercise and pack it in again. New Year's Resolution syndrome! Start with 2 visits per week initially and soon increase to 3, and then 4. Rome wasn't built in a day and nor will your perfect body be.

"Will protein shakes help?.."
To some degree "yes". But they are a supplement and should be used as just that. A way of supplementing an area of your diet which lacks (in this case, protein). They are NOT a solution nor a replacement for hard work and a good diet. Don't buy a tub of Whey protein and wonder why you don't look like the guy or girl on the front once it's finished. There are a LOT of brands available and many designed for different reasons; if you're unsure seek some professional help before purchasing.

"I used to..."
That's the only part of your sentence that's important. You "USED TO"... but you stopped or something stopped you, so we're starting again. Whenever I hear this, I tell people "I used to be able to put both of my feet in my mouth, but things change!"

Just because you've done it before, doesn't mean you can do it again. Sorry that sounds negative but your 6-pack as a 16 yer old might not get back to how it was now you're 46. Don't get disheartened by it, just move the goal posts a little and set yourself a more realistic goal.


DON'T GET ME WRONG...
We should all still train with purpose and set ourselves targets. Just perhaps, it's time to move the goal posts a little. If you're a 45 year old guy chasing your 6-pack from your teenage years, maybe just concentrate on cutting some body fat and building other areasof your upper body to compensate your new found body fat. If you're from an athletic background, don't aim to beat personal bests set years ago. Instead look to increase your current standard by a few percentage at a time.

I'm not saying that you should sell yourself short in terms of your exercise aspirations. In fact, almost the opposite. If you commit fully to it and give it your all, the human body is capable of almost ANYTHING!Go for it - reach for the stars! Just don't be surprised if you try your hardest and still fall at the clouds. Be proud of what you HAVE achieved!

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What ever happened to good old fashioned "Gym Etiquette"?...

I was talking to an older member at the gym last week and he said,

"What ever happened to good old fashioned 'Gym Etiquette'?..."

And it got me thinking. Perhaps it's the type of gyms that I'm more familiar with which are more sports-based or "spit n' sawdust" type gyms and less "health club" focused; but I too think there's a real lack of gym etiquette at times! (I'm sounding old now!)
So if you're new to the gym, don't think there's a problem with your gym or just need a refresher on desirable gym behaviour then here's the top 10 from my book...

1. (and this IS number one!) PUT YOUR WEIGHTS AWAY!
At the risk of sounding like someone's mum "Leave things how you'd like to find them!" We've all had the annoying times when you're walking around the gym like a simpleton, staring at the weights rack looking for the weight you need. How much better would it be if it was real easy to see if your weights were or weren't free?

2.Hold your tongue...
Why do so many people (mainly men) feel it necessary to swear at the gym ALL the time?... Is it the testosterone? The increased arousal levels? Or, just a chance to clean their tongue before they get home? Whatever it is, it's pointless and really annoying. Swearing doesn't make you cool, make you a "tough guy" or make you lift any better so leave it at the door.

3. Don't throw weights around...
Why would you throw a weight or drop it from such an unnecessary height? I've seen people throw weights so hard that I thought to myself "If you can throw them that hard, you could probably have used that energy for another 2 reps!?.." Sure, sometimes things get heavy but at least make SOME effort to lower them near to the floor. It's safer for you and others around you. Plus it's much less annoying!

4. Don't throw YOUR weight around..
This isn't the same as the previous point. This is more about intimidation in the gym. There is usually a real cross-section of gym goers in a gym at any time. Don't be one of the intimidating types that asks "How long have you got left on there!?.." and then hangs about to watch! Ask if you like but give people there space and don't rush their workout along (within reason!) Check that no one is using equipment before jumping on with your exercise and don't discuss others in the gym or stand watching others exercise. We all had our first time in the gym; they can be intimidating places so you don't need to add to the atmosphere!

5. Keep it moving...
Too many groups hang out on one piece of equipment for AGES! This isn't beneficial to their training and winds up all of the other members. Especially when they're camped on the bench press on a Monday for "International Bench Press Day". Use it, rest as you need, but don't just hog stuff and annoy everyone.

6. Remember: Mirrors are for safety...
I'm FAIRLY sure if you ask most gym goers why there are mirrors in the gym they will be able to explain that mirrors can be used for things such as checking technique on yourself and others and being aware of other around you when lifting. Mirrors are not JUST there for a pose down session in the middle of the gym. I neither want to hear, nor see, who has the best abs out for you and your pals! Especially when you're blocking me checking my form - GET OUT OF THE WAY!!

7. Keep your eyes to yourself...
Sure, we're always learning. And, as I always say, no one knows everything. BUT, there's observing and learning from others discreetly and there's staring at others in order to 1.Critique their exercise or form, 2. Check your manliness by seeing which weights they use and comparing to yours or 3. Staring to steal exercises (do it with some subtlety). All 3 of these are, in my mind, unacceptable.

8. Stay OFF your phone...
No one cares about what you and your pals are up to. What he said to her and what she said back. What sort of a state you were in at the weekend or which of your friends has annoyed you. If you MUST communicate with the outside world when you SHOULD be exercising send a quick text, or if you need to talk, do it outside if the gym quickly. It's annoying, off-putting and unnecessary.

9. Keep it clean...
If you've worn gym kit and sweated at all, don't wear it again until it's washed! If you've been at work all day and been warm, throw on some anti-perspirant before the gym and have a wash at least. There are too many people stinking up gyms and it gets even worse in the summer! Just be considerate to others and stay clean. Likewise, if you've sweated all over a piece of equipment, benches, cardio equipment, dumbbells or otherwise, WIPE-IT-DOWN!! Don't be a wrong'n!

10. Look right, look left, look right again...
Be aware of who and what's around you. It's SO frustrating to have a pair of dumbbells in your hand and while you're trying to make your way to your station a "mirror monkey" is posing it up or a group are standing in the way chatting away and blocking your way. It's not just "gym etiquette", it's just straight forward good manners. Be considerate to others.Keep your eyes to yourself...

Hold on.. there's one more. It's going to have to be a non-conventional "Top 11" article...

11. Keep the mouse in the house...
Until I spoke with female members at my gym, I assumed this was a male-only issue but I now know it to be a unisex problem! Dear naked guy in the changing room, PLEASE don't strut about with your shmackle swinging about the place. Don't stand parading naked in front of a mirror. Don't stand drying your under-carriage with hairdryers and don't "dust your gizzard" (excessively talcum powder your genitals) all over the place and make my possessions look like antiques! What confuses me is, this is often the behaviour of the less "in-shape" folk anyway? Changing rooms are still a confusing place!

Bit of a rant yes, but these, in my mind are the top... 11 things that all gym-folk should adhere to - young and old, newby and regulars, it's just common courtesy!

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Top Tips to avoid cravings

When it comes to food, we ALL have a weakness - mine's sweets stuff; chewy sweets to cakes, I LOVE it!!!

Whether or not we give in to these cravings is often what separates the "in shape" from the "not in shape" people. Sure, willpower plays a big roll in making the right decisions, but often it's a mind control issue.

Here are a few tips to help avoid cravings and control the naughty bit in your mind which has you reaching for the biscuit tin.

Eat...
When you go too long between meals the body becomes "over-hungry" and will inevitably lead to you making rushed and unhealthy food choices. Keep your body fed and satisfied and watch how your food choices become a lot healthier

Drink...
Your mind will often confuse being thirsty and being hungry. Avoid this mix up and stay hydrated all day; not JUST during exercise. When it comes to water, if you have it, you'll drink it. Keep a bottle with you all day EVERY day!

Sleep...
I can't emphasise the importance of sleep enough! A lack of sleep will generally lead to a needy feeling for comfort food and cravings for the bad stuff that you love. Sleep is when we rest and muscles repair, low levels of minerals and hormones are replenished and we improve our alertness for every day life and exercise. A lack of sleep can also lead to increased levels of cortisol (a stress hormone) which is linked to increased storage of body fat around the abdomen area - now who wants that!?...

Eat a protein based breakfast...
Breakfast sets you up for the day. Not only does it replenish lost nutrients from your recent starvation period (sleep) and spark up your metabolism, but it also sets your mind on track for the day. Start with a sugary cereal or similar and watch your food choices for the day deteriorate. Begin your day with a protein based breakfast such as eggs and your body will crave protein all day

Remove temptation...
Go shopping just after eating and you'll be surprised how few of the naughty treats that you fancy. Make a conscientious effort to not pick up any treats. If a packet of cookies mistakenly found its way into your basket, destroy it. It's the only way! If it's there it'll get eaten at some point. If it's ruined and thrown away you'll soon get over it

Don't eat with emotion...
Most people will relate some form of food to emotions. Just think, when you're sad what do you fancy eating? There's probably something that springs to mind. Next time you have an issue make a big effort to not eat snack and stick to your usual daily food intake. If you can kill this habit, emotional eating will soon be a thing of the past. it should be pretty hard anyway now that you don't have treats in the house! Better still, when you're sad or angry go to the gym. Not only will the endorphins make you feel a load better, but you'll be building a new, more healthy emotional habit

Stay busy...
Most people are guilty of boredom eating. Avoid being bored and avoid boredom eating - simple! Try to not be left for long periods of time on your own with food in the house and little to do. If you're working on something you dislike then set yourself small targets and rewards for hitting them such as more sleep, TV time, exercise time, anything but food based treats!

Reward yourself...
The LAST step, if you do all of this, is to give in to temptation (on a planned occasion) and eat what you enjoy eating. This isn't an instant reward and should be scheduled ahead of time so that you have something to aim for should you eat properly all week, like "fat Friday". Eat the food you like but don't go over the top. Try to control portion size and where possible, still opt for the healthier option, i.e: grilled chicken or turkey from the Chinese takeaway rather than battered pork balls

I hope some of these tips can be of use and help stifle those horrible, naughty, mischievous little cravings and make the right choice!!

Make the right choices!! Good Luck!!!

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"How do I lose weight from..." The myth of "spot dieting"

Often members, particularly women, will talk to me about weight loss and their gym regime is having on weight their weight. Without doubt, THE most common question anyone asks me is,

"How do I lose weight from my... (insert word from below)"

- legs
- stomach
- hips
- arms
- anything really!

Problem! Unfortunately you can't REALLY "spot diet" for specific trouble areas of the body. You can improve pretty much every area of your body, but your DNA will account for where you store body fat, and where larger areas of body fat will subside rather than your choices of exercise.

The only other determining factor on body fat storage and body make-up is hormone levels; your hormone levels can have huge effects on areas in which your store body fat. From insulin to cortisol, they all play an important role in monitoring your body's storage and digestion of fats. However, for the purpose of this blog, I'm discussing the impact of specific exercises on body fat reduction/spot dieting.

You can improve, "tone up" and strengthen certain areas of your body through exercise. Likewise, you can look to avoid intensive training on areas which are susceptible to quick growth; but... doing a lot of abdominal work won't help strip down your stomach fat!

If you have areas of the body you want to reduce the body fat on, you will need to reduce your overall body fat and as a result, your "problem area(s)" should improve. It may take longer than other areas, or change may appear minimal as the rest of your body changes alongside it, but it's the only way.

I hear a lot of examples such as "I only want to lose weight from my arms, but I don't want to lose it anywhere else."

Sorry, same answer! It will simply be a case of reducing your overall body fat.

Don't view "fat" as a shameful word. Everyone has fat on their body! From single figure body fat readings to excessive levels of body fat, it's everywhere. So while you might not be viewed as "fat" in general, your body fat WILL need to decrease if you wish to lose fat from your troublesome areas.

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Health and fitness is a lifestyle, not a short-term effort...

In the last month alone I was approached by 3 different people all with weddings within the next month and ALL looking to "get in shape", "lose a little weight" or "tone up quickly".

I understand that people are busy, ESPECIALLY around their wedding time; but... this made me so frustrated!! Why do people seem to think that getting themselves in shape will be an overnight procedure!?...

Here are 5 reasons you should realise that "Health and fitness is a lifestyle, not a short-term effort..."

1- There are "gym regulars" - If getting fit was easy then why would there be gym regulars? Everyone would just pop in from time to time and look awesome!

2 - Were you born able to walk, run and drive a car? Then don't think of a gym as being any different - you still need to learn! You can't pick it up over night and master the whole "gyming it" thing. Understanding the gym, exercise and your body takes years to do correctly. It's unlikely that your first gym program will set you on a path to exceptional condition.

 3 - There are gyms popping up all over the place. If you could get fit/in shape quickly then gyms wouldn't survive. They would be seasonal and open for short periods each year for people to pop in and get "fit" in a week or two.

4 - How many "healthy food shops" do you know of? If it's so easy to get into shape why would the likes of GNC, Holland & Barrets etc survive? Again, people would just give a diet a dabble and all look brilliant.

5 - How long does it take to put weight on?.. If you're over weight or out of shape, think to yourself "How long did it take for me to become like this?" Being out of shape is a gradual process right? Well you can sure as hell work out that getting back in shape won't happen over night either!

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10 Tips to Stand Out from the Crowd...

Lots of people train with a friend, or in groups. Not only this, but gyms can be an intimidatng place and one in which people aspire to get the feeling that they "fit in". For these reasons it can be asy to end up following a mould set by others and just do as they do.

As I always say, "Variety is a place where results live".  YES it's cheesey but it's still true so I don't care! So, with this in mind, here are my top 10 tips to improve your workout and stand out from the crowd...

1. Don't do chest workouts on a Monday - everyone does! Avoid the lines, hit the legs and have the benches to yourself at the end of the week
2. Add an element of balance to your workout - Bosu's, sinle limb exercises etc improve core stability, joint stability, muscle strength and co-ordination
3. Change the time you allow for a training sessions and be strict with it in order to vary the intensity. If you cut the rest time you might not be able to lift as heavy. Train your body, not your ego! You'll be improving your recovery time and cardio fitness in one sweep
4. Train with as many different people on seperate occassions as you can. if you learn one thing from a session with someone new then it's been worth it. No one knows EVERYTHING so listen up
5. Think outside the box. Take your standard exercise and don't be afraid to make it harder. Try it single limb, balanced, more controlled, as a combination with another exercise. Be creative!
6. Do your own research - don't rely on friends and other gym folk for ideas on how to exercise. If there was a right way to exercise then we would all do the same thing. Find what works for you and what's been scientifically proven. Don't jsut use a program your mate has been given
7. HITT the cardio. Forget long duration exercise, it's gone out with perms. Push yourself and find your limit. Increase the intensity knowing that you'll be working for a shorter time
8. Use your body weight - it's much harder than you'd ever think and a real gauge of real strength. You can put together a pretty hard circuit which is very cardio based and will help build lean, quality muscle and improve all round strenght with no equipment at all - ideas.
9. Try a class. Too many people avoid group exercise as they think it's just for women, or it's all aerobics. Classes are a great cardio workout and will guarentee that you work harder in 45 minutes than you ever would on your own. make the most of them. Or if flexability is an issue, try yoga, pilates, body balance etc
10. Take on a challenge! If there's an exercise that you and your friends avoid becuase it's difficult, master it. Be the guy that CAN, not the group that can't

It genuinelly frustrates me to see so many people doing the same workout as all their pals and doing things because thats what someone told them to do with no reasoning, knowledge or thought to why they should do it. I will happily learn from others and pick up new exercises as long as you can explain "why". Why should I use this exercise over other? In what wa will it benefit me.

Don't just tsick to what you know - keep on learning.

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Cause and Effect in the gym... Are you holding yourself back?..

It's been agreed by many that, when faced with a problem in life, we all fall into one of two groups - "CAUSE" and "EFFECT". Inevitably you'll tend to approach the majority of problems with one of these approaches.

CAUSE...
You are decisive in creating what you want in life and take responsibility for what you have achieved or will achieve. If things are not unfolding as you would like, you take action and explore other possibilities.
Resource: Roger Ellerton Phd.

EFFECT...
You blame others of circumstances for what you have not achieved or for your life in general. You feel more powerless to improve situations and hope for things to be different or for others to provide.
Resource: Roger Ellerton Phd.

Cause and Effect explained a little more here.

When it comes to gym work, being a "causer" is ideal; you have a problem, something you don't like about yourself or your own athletic ability and you adjust your training to do something about it. However, being an effector can really cause issues with your progress, motivation and training and unfortunately, it's a very common mindset in the gym

So take a look at the problems below, see if you can relate to any of them, and see how "causers" really benefit from their mindset in the gym. If you find that you can relate to any of the "effector" issues perhaps think about adjusting your approach to the problem. Afterall, if you always do what you've always done, you'll always get what you've always got - so something needs to be changed!

So which are you? A "causer"? Or, an "effector"?..

EFFECTORS...

"I train with my friends and they lift bigger weights, but it's just because they're bigger than me"
Likelihood is they weren't born "bigger". Sure, some people have genetics on their side but if they have more quality muscle mass it's probably due to more effective training. You may do the same exercises but are you performing them the same? Look at your body weight and compare yourself with training partners looking at pound for pound strength. An easy example: Guy a) is 75kg, guy b) is 100kg. Guy a) bench presses 100kg. Guy b) bench presses 110kg. Guy a) Mr 75kg with less weight on the bar is stronger. He has just shifted 133% of his own body weight, while the "bigger" guy has only pressed 110%. If your going to use your size, or lack of size as an excuse you're never going to get anywhere! Watch some Olympic lifts and work out the pound for pound ratio there; it'll blow your mind!

Old school video from 1982. Guy snatches over TWICE his body weight!

"I go to the gym regularly and eat well but I'm not losing any weight. I've hardly eaten anything..."
Well you have haven't you!!?.. Either you're not telling the truth about what you really eat, how many times you REALLY let yourself have a treat and how controlled your portions are. Or you're not exercising efficiently, consistently and thoroughly enough. It's simple, create a calorie deficit; if calories IN is less than calories OUT, then you'll lose weight. It's a fact! You're not unfortunate and different to everyone else. You may have a slow metabolism or an under active thyroid, but you're eating too much and not exercising enough to make up for what's been consumed.

"I'm not strong enough to do that exercise"
Correct, you might not be able to do every exercise immediately. Lots of women (and a large number of men for that matter) struggle with the grip strength and the pound for pound strength needed for pull ups. But there are regressions used to build up to them. Don't try an exercise, fail and pack it in - get better! Strip the exercise back, understand how you can split it in half and perform half of the exercise or an easier alternative, practice that and progress to the full version. If pull ups are your weak point, try "negatives".
Video here: "negative" pull ups

"I'm not getting anything from personal training"
The society we live in is very instant. You want food and don't want to cook, if you pay it can be bought to your door. You want less wrinkles, you pay and you can have a tighter forehead in hours (botox if you're confused), you can walk into a car showroom and leave within an hour driving a new car as long as you have enough money. Even careers, there's no longer a "job for life". People chop and change their jobs quickly looking for promotions and improved salaries as they go, rather than slogging it out at one company and gradually climbing the career ladder. Some people struggle to understand that, in this context, when it comes to exercise and the body the approach needs to be much more rational. You need to work hard and gradually improve your body and capabilities. It's a gradual progress which only works with consistency and persistency. In terms of personal training, you can pay an arm and a leg for the best personal trainer and nutritionist in the world to help you every day of the week, but these guys can't eat a single meal for you, run a single step, or squeeze out an extra repetition on your behalf. They can HELP but results won't come unless you go and make them happen. You need to be honest with yourself. Could you try harder? Are you eating as you've been advised?.. All of the time?...

"I'm not built for deadlifts"
Deadlifts is just an example but there are endless exercises that certain body types regularly complain that they're not made for. Tall people don't like deadlifts, people with longer arms struggle with heavy bench press, heavy people don't enjoy body weight exercises like pull-ups and LOADS of people don't like to squat. Again, genetics will play a part in some exercises, the guy with the barrelled chest and short, strong arms will love to bench press, but, there's no reason that you can't be better - forget your structure. I spend a lot of time with people looking at their technique for lots of exercises. Lots of people find this process slightly down heartening as it means that they have to reduce the weight that they thought they might lift and break some very old habits. However, once the technique is nailed, the jumps in progressions are much more significant. Don't let your build stand in the way of an exercise, it might pose a challenge but ultimately, technique will prevail!

"That exercise hurts my back"
That exercise didn't do anything to you. YOU hurt your back. Did you ever think, if this is a legitimate exercise, and it's been around for years, and people STILL use it without discomfort, it's probably me that's the issue rather than the exercise? Again, it's all about technique. Technique is a heavily used work in the gym, but can be a difficult thing to coach and observe on someone else; let alone yourself! If you're serious about improving your technique and your gym buddy's aren't able to offer any advice, seek the help of a professional. They SHOULD (emphasis on "should") be able to coach you through for pain free movement. Failing this, the best thing I've found for me is video. It can sound vain but video yourself, play it back in slow motion and compare it to tutorial videos from somewhere like YouTube. I do it and it works and will, in the long term help you to develop and improve. I thought my deadlift was OK but not quite right, filmed it once and from this one video realised my leg speed was too quick and I over extend at the end - easy when you see it yourself. "Watch and be critical of yourself..."

CAUSERS...

"No matter what I do I can't shift weight from this area, I must be doing something wrong".
Body fat storage is defined by genetics. Most women will be susceptible to gaining weight in their hips, stomach and arms, while men gain mainly on the torso. You get the lucky few, skinny girls who gain weight just on their chest, or guys with awesome abs who seems to get larger looking legs the more they eat; whatever your genetic make up, you can't spot-diet or spot-exercise. For example, doing sit ups will not strip down excessive stomach fat directly.... Sorry. Lots of people say, "I want to lose weight from my stomach but don't want to be thinner anywhere else. unfortunately, you just need to reduce your body fat in general if you really want to shift the stomach fat.

"I'm not good at that exercise / That exercise is really uncomfortable. I must be able to sort out my technique and change it."

"I'm not getting anywhere with my goals. I'm going to get some professional help/try new classes/new gym programme/add an extra training day..."

"I don't usually feel too bad the day after training. I reckon I could push myself a little more!"

"I want to be stronger for my weight. I'm going to keep track of the weights I use each week."

"I want bigger arms/legs/shoulders (whatever really...) I'm going to do something to my current gym program"

So... you can see the benefit of being in the "cause" way of thinking and how restricting being an "effector" can be. If you find yourself in the "effect" camp with most of your thinking and can become down heartened or frustrated by the gym, take a step back and change your approach. You might surprise yourself!!

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Personal Training... with a general tone...

I recently visited another gym (mentioning no names). I was visiting friends in the area on consecutive weeks and ended up using the gym on a Tuesday and on the following Wednesday.

I saw two extreme opposites examples of personal training. One I really liked, the other I really DIDN'T! During which I observed what I called "Personal Training, with a general tone."

TRAINER ONE...
One of the "better" (read "busier"), personal trainers / better salespeople had clearly become so stuck in a rut, or perhaps lazy that they were churning out the same exercises, and possibly full "personal" training session for client after client!

He got my attention as he was seemingly looking for it judging by his twitchy movements, excessively loud voice and chanting as he counted repetitions.

HIS CLIENTS... Client one on Tuesday - overweight female, late 20's. Client two, fairly muscular male, aged 40+. On the following Wednesday, same female client followed by a very slender lady in her late 40's. SURELY, these 3 different people shouldn't require the same program of exercises and intensity of work?

TRAINER TWO...
MEANWHILE... in the matted area there was a very slender trainer going quietly about his business concentrating on his female client's core stability and working some nice, functional, yet challenging exercises for his client designed to encourage strength, muscular balance and core stability; finishing their session with a brisk bit of interval resistance work. Yet I only saw him on the second visit so assume he was less busy?

Immediately after, he was working with a very lean male in his early 30's (at a guess) who, as many men do, seemed to be looking to "bulk up". They worked major muscle groups, only concentrating on arms as the second part of a super-set and seemed to be allowing the client significant rest time when they were lifting heavy. They occasionally worked to "failure" and used a few super-sets; the whole session looked tough but worthwhile.

Trainer one had taken the "personal" out of "personal training" and was simply making his clients tired, not better! (Quote 3)

Trainer two had clearly thought about his clients, their needs, ability and end goals and from that, created a personalised session offering them, in my eyes, the most benefit.

SUMMARY...
This got me thinking about how both members and employers should approach this situation...

CLIENTS/ MEMBERS/ FUTURE CLIENTS...
Before you think about personal training in any way keep an eye on sessions and trainers around you. Ask yourself, is that session suited to the client? Have I seen the trainer do a similar session or set of exercises recently? Does it look enjoyable? Could I and would I do that on my own? Watch a few sessions and ask these questions each time before selecting a trainer.

Here's a few checks to make sure that your trainer worth your hard earned cash...

1- Is your training specific? Have you discussed goals and does your training match up to what you're trying to achieve?
2- Are you tracking success? Depending on your goals, is your trainer making sure that you're making progress through monitoring specific areas such as weight, body fat percentage, strength gains etc?
3 - Is your trainer a "fad" trainer? Do they learn something new and then blitz you with that until they pick up something else and then blitz you with that? Ie. They learn about TRX and that dominates your sessions, until their kettlebells course is complete and then THAT'S what takes over your sessions?
4 - Are they PESONAL or are they more concerned with talking to other people in the gym and checking their phone? Not the be all and end all but it's annoying and VERY unprofessional!
5- Do they give you anything extra? Sure, you signed up to an hour a week but I treat people as I'd like to be treated - is YOUR trainer conscienscious? Will they ever call or text or show that they listen to you in the session by adjusting the next session or bringing articles or other relevant things to your next session?
6- Do you know what your session "usually" involves? if your trainer does pretty much the same session week in week out give them the elbow? Sure, if you want to get good at squatting, the best thing to do is squat. But, if your goals are more generic, such as weight loss, then there are PLENTY of things that you can do!
7- Do they show you that they're educated? Do they clearly explain WHY you do things? HOW you do things? Do they offer you new ideas and tell you of new things they've learned? If not, they're probably not learning

There's plenty more but that's a good start :-)
EMPLOYER/ GYM...
There is a CLEAR need for the gym boss or head of personal training to step in here. In my mind Personal Trainers have too much free reign and as such, too much opportunity to veer off track and become lazy, too focused on sales and less focused on quality of session. Ultimately, a good business is run on retention and referrals, deliver good sessions and these will take care of themselves.

www.Twitter.com/MichaelD_PT
www.YouTube.com/user/BigMikePT

New Year's Resolutions... oh yeah!!!

As the end of March nears, days become longer and evenings become lighter, the Christmas season seems a long, LONG time ago.

Perhaps the fact that we can't even remember the previous Christmas season shows how easily people can forget their New Year's resolutions.

According to research (Some research, some more research, and one more bit) losing weight is the number one resolution for 2011 in the UK.

In January the gym where I work was HEAVING! So much so, that at peak time it could resemble sale season in the high street stores, with people constantly moving around one another and often losing out on what they wanted because someone else got there first.

So 3 months on, whats changed? The gym is still busy but not to the same degree. The majority of the January do-gooders have all fallen off the fitness wagon and back to their old ways. But why?...

Here are a few tips for anyone who has veered off from their plan for 2011, anyone who is starting to flag a bit, or perhaps anyone who feels they need to be put back on the gym track...

Plan your time...
If you make a schedule which includes your workouts then they're far more likely to happen. Don't just say "I'll go the gym 3 times this week". Be more exact, "I'll go to the gym on Monday, Spinning on Tuesday and swimming on Thursday." Then when other things come up you're much more likely to schedule them around your exercise schedule. Remember, "fitness" is your new priority!

Pen and paper...
Write it down!! All of it. Write down your goals, your motivation, the reason you started training and above all write down the times and days that you're planning on going to the gym and what you'll do when you get there. Don't just rock up and do a bit of everything. leave nothing to chance.

With the same pen and paper...
Keep track of what you've achieved. It can be easy to feel that you haven't got anywhere, but if you keep a track of your own measurements, weights you use and, level of activity and times that you complete cardio in then you'll be able to look back a few months at a time and see how you've progressed and improved.

Train with a purpose...
If you feel "what's the point?" Get a point! Why not find an event that interests you such as a charity run? Or join a sports team? Or even book a holiday with a goal of feeling good on the beach. If you have this as your motivation and it's something that sticks in your mind during your time at the gym then you're much more likely to attend the gym and work hard when you're there.

Get it out of the way...
If you find the concept of going in to the gym daunting and it can play on your mind, or if you're at work thinking "I really should go to the gym tonight" but never do, then go first thing in the morning. Yes, you'll need to get up early, and yes, you might need to get to bed a little earlier but it's a great way to just get it done. If you REALLY try, it's usually doable, not easy but doable. Think about it, then you can stay at work as long as you need to, you've got your exercise out of the way and ticked off for the day and you've kick started your metabolism! Why not workout early?.. After all, you've missed the dark mornings in January now! :-)

Set yourself a time frame for success...
If you're just going to the gym indefinitely then you're bound to become demotivated as you won't be achieving anything. Set yourself a long-term goal with milestones along the way which you can gauge your success against. Set "SMART goals" (see "Be inspired - set yourself goals and train for a reason") so that you can see that your work at the gym has a reason and is helping you to be what you want to be. 

Bring a friend...
If you have a training partner, as long as they're the right person for you (see "Training Partner Chemistry") then they're likely to make you feel pressured to get to the gym on those days when you don't really fancy it. They can also push you while you're there, help you lift more, work more and move faster than ever before.

Put money on it...
People don't like wasting money, and in many gyms there are arrangements where members are rewarded for frequent use. In the U.S there are gyms that reduce your membership the more you use the gym, while sites like this: http://www.stickk.com/ let you set yourself goals that, if you fail, will cost you money. In short, figure out a way to put money on yourself, make a bet with a friend to reach a goal, lift a weight, run a distance or lose body mass percentage and aim to win. Bring out the competitor in you!

Commit to get fit...
If you think you could or you have already packed in the gym within a short time why not commit to a longer term arrangement? Sign up for a year's membership or sign up with a personal trainer. You've committed the money to it and you'll notice that you'll start to commit your time to it. Personal training and classes can also be a good commitment which mean that once you have an appointment then you're more obliged to show up at the gym and less likely to have an "I'll go tomorrow" moment.

Remember... 
Whatever happens in the human body is a science. It's simple, when it comes to the gym no one can lift a single weight for you, run a step for you or eat a meal for you BUT, you get out EXACTLY what you put in. If you work hard and eat right you won't be disappointed.

www.Twitter.com/MichaelD_PT
www.YouTube.com/User/BigMikePT

The human body can do wonderful things (my most positive blog yet!)

So, when people say things like...


"I'm big boned" ........... "it's not in my genetics" .......... "I could never do that" or even simply.......... "I could never look that way!"


I think "rubbish!" Sure, we all have our DNA which will ultimately shape our bodies and impact things such as metabolism, body fat storage and bone structure. But, in terms of your overall image, these can all be "over-ridden" if you like, by exercise.


Check out these pictures below for inspiration. What do you notice?...

These two...

Or what about these guys?...

And these?...

Or finally this pair...

That's right - they're the same people on each pair of pictures. Sure, they're celebrities and as such have endless professional help in regards to training, diet and lifestyle management but it goes to show that pretty much anything is possible.

So, while you may not be looking for such drastic transformations, nor have the time and finances to back such efforts, never say "I could never do that!" The human body, in many ways is amazing!

You can achieve anything, it's just a case of how much you want to apply yourself!

Two last comments:

"If you always do the average, you'll always get the average!"

and

"The only thing that stands between a person and what they want in life is the will to try it and the faith to believe it is possible!"

If you want further proof of what the body can do, check out these images... PLEASE be careful if you even try any of these:

extreme contortionist photos.

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