Simple Tips To Help Get You To The Gym

Today one of my clients said to me:

“I’ve got a wedding that day... can we train earlier?”

To which I paused for a moment to reabsorb what he said and then replied, “Of course.”

You see many people (probably him included at some stage) would say “I’ve got a wedding that day so I can’t train.” Taking the first hurdle or potential issue as enough reason to not exercise.

There’s an old phrase:

“Those who want to, will find a way. Those who don’t want to, will find an excuse.”

There will be endless barriers and seemingly legitimate reasons to NOT exercise throughout your life. But is your glass half empty or half full? It’s how you approach these potential issues that will dictate your frequency of exercise and, ultimately, your progress (or lack of).

Here’s a few simple ideas for the millions of people that this applies to:

1. Pack your kit and take it with you or leave it on your car seat: If you go home to get changed, the chances are you’ll have a quick sit down, maybe have a snack and soon decide it’s got too late for the gym now. Instead, have your kit staring at you as a constant reminder it’s a gym day
2. Exercise before work (1): Your end of day might not be set in stone and work may drag on causing you to miss the gym. Or, you might be tempted by other things to fill your evenings with like social occasions, seeing friends, spending time with family or, just relaxing. Get the gym out of the way first thing and you’ll know your evenings are yours to do as you wish.
3. Exercise before work (2): If you wake up late or genuinely need more rest some days this gives you a chance to fall back on evening training as a back up. For example, you wake up and REALLY need another hour, that’s fine. Because you usually train before work you now need to go to your back up option of training that evening. Always have a back up
4. Train in your lunch break: This might not be practical for some people as they’re nowhere near a gym or there aren’t shower facilities at work. If you can visit the gym in your lunch break then you’ll be forced to not waste time, train short and intensely and you’ll probably end up fitting in more into a short period. Alternatively, consider outdoor training, bodyweight work and running. If your offices have shower facilities then there’s no reason why you can’t train for 30 mins at lunch time.
5. Meet a friend: If you’re reading this blog then you have some sort of conscience as you’re looking for ways to improve yourself. If you have a conscience then you won’t want to let down your friend. Make plans and stick to them.
6. Hire a personal trainer: People utilise personal trainers for all kinds of purposes. One common one is to keep them regimented. If you’ve booked something in your diary and their diary and you’ve paid for it then you’re much less likely to miss it.
7. Book into a class: Similar concept as the PT idea. Booking yourself into classes is a great way to make yourself accountable and also not go to the gym “later” but plan something precise that means you’re in the gym at the exact time of the class.

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“If you want to make a change, you have to make a change”

Albert Einstein is quoted as saying:

“Insanity: doing the same thing over and over again and expecting different results.”

 

Yet, all these years later, some people are BAFFLED as to why they’re bodies aren’t behaving as they wish it would.

So here are a few easy adjustments that you can make to your dietary and lifestyle habits in order to improve your metabolism, health and general body composition:

-          Take the stairs

It’s an oldy but a goody. Once you do it EVERY time you’ll realise how many steps there are in the world. You’ll burn more calories and improve leg toning. Every little helps!

-          Eat more protein

This isn’t just for the guys in pursuit of big muscles, everyone can benefit from eating high amounts of protein. It improves metabolism, alertness and is a great source of energy. Furthermore it will help with repair and recovery from everyday strains and exercise. Aim for at least 1g protein per kilogram of bodyweight every day

-          Get outside

If you can, exercise outdoors. If not, make sure that you get some time outside everyday – lunch breaks are a great opportunity. Exercising outdoors improves both mental and physical wellbeing. Outdoor exercise has been found to offer greater feelings of revitalisation, increased energy and positive engagement, together with decreases in tension, confusion, anger and depression

-          Be your own transport

Do you always NEED to take the car, bus or train? Why not walk or ride a bike? Get off the train a stop earlier and walk? You’ll burn some extra calories each day, improve lower body toning and feel revitalised and alert when you reach your destination

-          Drink more water

It’s basic but heavily underrated – water is your bread and butter... if that makes sense? The human body is made up of around 70% water, a large majority that needs regular topping up. Water is responsible for regulating metabolism, bodily functions and flushing out unhealthy toxins and waste products

-          Control your food portions

From a young age, many people are told “Finish what’s on your plate”. This is a terrible habit to learn and one that’s tough to break. Be conscious of your food portions and differentiate if you’re eating the food because you need it or because it’s there. Remove some of your food, eat what you have and wait 10-20 minutes before deciding if you need the rest of the food.

-          Don’t eat with emotions

A large number of people eat to improve their emotional state. Comfort eating is present in most of us. Try to replace this tendency with exercise. The rush you get from endorphins released during exercise is much more fulfilling and is also likely to improve your food making decisions post-exercise

-          Snack more often

Don’t be afraid to snack, in fact structure them into your day. Often people will wait until they’re over-hungry before eating. As a result, food choices are often compromised as is the perception of portion control. As a result you eat less clean and healthy food, and more of it

-          Do some resistance work

You may consider yourself a “cardio person” or similar but EVERYONE should perform resistance work each week. Benefits included improved strength, posture, bone density, metabolism and reduces the chance of injury, to name a few.

-          Eat before food shopping

If you eat prior to food shopping you’re much less likely to impulse buy and purchase food based on your current state. Instead you will be clear thinking and able to make healthy, appropriate decisions to fit your lifestyle and diet

-          Leave nothing to chance

When it comes to living a more “healthy” lifestyle, it’s essential you plan meticulously in order to make sure you follow through with your good intentions. Have food prepared, ready and easy to access. Plan gym visit times and exact sessions for each visit. The more difficult you make “being healthy” for yourself, the less likely you are to achieve anything

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Retro Bodybuilding Myths

As we get more and more information thrust upon us each day, it's easy to understand why some people take on bad advice and include it in their training.

However, there are some old fashion, retro "body builder" tips that, for no great reason, have hung around and still show their ugly face in many gyms across the world. "BroScience" to many of you is more apparent than ever.

Just because a big lad at the gym gave you a tip, don't take it as gospel. here's a few to look out for.

Bench Press with your feet in the air to isolate the chest...
There are some people that like to perform chest press with their feet on the bench, or worse still, feet in the air. The idea being that it "isolates the chest". Remember, just because something is harder, doesn't make it better. Performing squats balanced on a swiss ball is tough but not the best way of working your legs.
Ultimately, if you want to improve your chest and your pressing ability you want to be stimulating growth and adaptation. The best way to do that is through some form of overload via increased weight or repetitions or time under tension; if you want to do that then you're best to keep your feet planted firmly on the floor. You're not a balancing act after all.

Heavier squats are more important than deeper squats...
You'll see many people looking to squat the heaviest weight they can waddle out of a squat rack at the cost of sacrificing squat depth and at times, much squat form all together. In order to recruit the highest amount of muscle fires and stimulate growth from a squat depth is key. Work on proper depth under proper control and maintaining good form throughout - the weight increases will soon follow.

Always wear a weights belt for the heavier sets...
Many people still opt for a weights belt as they reach their upper limit for lifting weights. They looked shocked at you when you ask why their using a belt as if you wouldn't imagine lifting a heavy weight without a belt. Personally, I wouldn't ever advise a non-competitive lifter to use a belt. Instead, focus on strengthening all areas of your body equally to take the load and strains placed on it. Relying on a training assistance of any kind is never a good idea.

Walk for extended periods for fat loss...
Long bouts of steady-state cardio (usually treadmill walking) has been a staple exercise for body builders looking to shift body fay and retain muscle for many years. However, what many people ignore is the benefits of sprint work in reducing body fat and improving sporting performance. Sprint work is tough, but short bouts of interval sprint work are an incredibly effective way to shift body fat and boost your metabolic rate. It's a much more time-effective and less tedious option in my opinion. If like me, you're not a huge running fan, intervals of rowing, cycling and even crawling might be a viable option.

Wear a sweat suit to burn more fat...
Sweat suits like you sometimes see a boxer in are designed for one purpose only: to reduce your immediate weight. Not your body fat, just your weight. All that it may do is increase the rate at which you lose water. If you're under pressure to reach a specific weight in time for a pre-fight weigh-in then sure, a sweat suit might be a viable (though not ideal) option. Otherwise, be warned that any fast loss in weight is merely water weight that will return once you take on water again. Rather than a positive, in fact these suits are likely to have a negative impact on your training and results. A loss in water will cause dehydration. Dehydration will reduce your performance and rate you can work at and so, reduce your potential effort so burn less calories and lift less weight. It will also hamper your bodily functions which are heavily reliant on water.

Arms days are essential...
Don't be lured into thinking that you need to put aside an hour a week just to build your arms. Most of you will have other time constraints such as work, family and friends; so why not spend your valuable gym time a little more effectively? Sure, the odd bit of isolation work will target your arms specifically, but consider the benefit of fully body, multi-joint compound exercises like squats and deadlifts if you're looking to improve strength and general body composition. If your under-sized biceps are keeping you awake at night then opt for lots of narrow grip pulling work when working your back. This will not only target your back but also require a lot of forearm and bicep effort. Bigger back and better arms in one go.

More cardio to reduce body fat and get fitter...
It's often the view that if you want to "get fit" then running is the first option. Or, if you need to lose weight, it's cardio again. "Cardio" training is designed to improve the strength and capabilities of your heart and lungs by elevating the heart rate. This can be achieved in many more ways than just running. Heavy lifting or high intensity resistance work are all viable options. Just because you need to reduce your body fat, don't instantly opt for the treadmill. Build lean muscle and improve your everyday metabolic rate while also burning calories in the gym through high intensity resistance work. This is much more likely to avoid you spending a long time in a catabolic state (muscle wastage) and so, will help to retain the muscle mass you've worked hard to gain. if you want some ides for high intensity interval workouts I've written up plenty here: http://www.michaeldarren.blogspot.co.uk/p/workouts-that-ive-enjoyed.html

Carbs in the evening will make you fat...
Ever heard "no carbs after 8pm"? This can work... but usually as it stops people from eating anything after 8 and so, reducing their calorie count every day. Where they might usually opt for late night eating, if you cut that out of your life then yeah, you probably will make a difference. However, it's not that carbohydrates that were the villain in this whole lifestyle adjustment.

Conclusion...
Most of these ideas and tips will have an element of truth or, at one stage, were a current and up to date method of training. However, they're now out-dated and sports science has allowed us to find more beneficial and effective way to stimulate adaptation in the body. Don't be surprised when you still see the above happening in a  gym... just don't join them!

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“I find the gym intimidating”

With summer approaching there are plenty of people feeling a little out of shape and wanting to up their pre-holiday exercise efforts. But for many, the gym is an unknown and, as such, an intimidating environment.

Often a gym can be viewed as an overwhelming place full of gym-regulars that all know exactly what they’re doing. An environment where you won’t have a clue what to do and you’ll stand out like a sore thumb. If that’s the case, here are a few simple tips that you can try in order to make yourself feel more confident entering the gym and bettering your life.

Get some professional help

Training with a personal trainer is a great way to gain the necessary education you need to improve your gym confidence. During your sessions you’ll learn an array of exercises, how various machines work, how to target specific areas of the body, the best exercises to help you reach your goals and the general workings of a gym floor. Having someone guide you through everything can be a great way to learn firsthand what you should be doing and not, like so many, waste years training ineffectively. It may be a cost that you assume you can’t afford but view it as a short-term investment. Train with a personal trainer for a few months, learn what you need to learn and then make contact with them again from time to time while training on your own and book a few additional sessions for more ideas and to check up on your progress.

Dress it down

Just because you’re exercising it doesn’t mean you need to wear tiny outfits or dress yourself head to toe in lycra. Many of these outfits can be very unflattering on the wrong figure and make you feel self-conscious before you even leave the changing room. If you’re unsure what your options are, spend some time browsing sports sections of shops and fitness magazines for ideas and inspiration. If you want to avoid the eyes of other gym goers simply wear something discreet and comfortable that fits you well. If you’ve never bought gym clothing before try it on in store and move around to make sure that everything stays covered as it needs to and you can move freely. If you see someone else in the gym with clothing you like, pay them a compliment and find out how to get something similar yourself, “Nice top – where’s it from?” – simple as that.

Turn it up

You can take yourself to a whole new place if you wear headphones when in the gym. It will not only keep you motivated and upbeat but will keep your mind focused on the job at hand. It seems a simple idea but, if you’re conscious of those around you and the gym environment on the whole, headphones can be a great way to escape it all. Better still, The Tohoku Journal of Experimental Medicine (2005),also found that listening to music during exercise not only lifted mood but also helped to improve performance. https://www.jstage.jst.go.jp/article/tjem/206/3/206_3_213/_article

Avoid the rush

If you’re worried about being an “outsider” in the gym, try to avoid peak times. Perhaps you work 9-5.30 and can’t avoid the evening rush? Then try first thing in the morning. It may mean you’re out of bed a little earlier which can be hard, but just remember why you’re doing it. By getting up earlier and training in the morning the gym is likely to be less busy than the evenings and you can be happy that you’ve completed your exercise for the day before most people’s day has even started. As you become more confident after a few weeks you can then train during the evenings and be happy that you too are now a “gym regular”.

Bring a friend

Training with a friend can be a great way to boost your confidence in the gym no matter what their level of experience. If you both have little experience then you can learn and work things out together; if they’re more experienced than you are then you can get a guiding hand around the gym from a familiar face. Either way, you’ll no longer be alone on your fitness journey. A “gym buddy” can also help to keep you motivated away from the gym. Together you can make sure that you don’t let your eating habits slip too frequently and that you make each gym session that you have scheduled – a friendly nudge can be very useful from time to time.

Try group exercise first

The gym is full of weights, equipment and fitness “toys” – all of which can, if you’ve never used them before, appear very confusing. If it’s a more active lifestyle you’re looking for then group exercise can be a great inroad. There’s something for everyone and even classes that will incorporate some resistance work in them as a hybrid of traditional group exercise and gym work. You’ll get to build a regular, healthier routine and class times will mean you start off with an instantly more structured workout schedule. As you become more familiar with the classes, more confident in your image and want some variety you can gradually wean yourself into the gym.

Get out of town

For some the fear of bumping into a friend of work colleague while they’re “not at their best”, covered in sweat, wearing an old gym top and gasping for air is enough to keep them out of the gym all together. Don’t use this as an excuse; find a gym a little further away and you can exercise in confidence that you can remain completely anonymous. If that’s not an option you can invest in a variety of equipment to allow you to train at home. Things such as multi gyms, dumbbells, kettlebells, powerbags or a TRX are all very versatile pieces of equipment that you can use for full body workouts in the privacy of your own home.

The Truth...

The truth is there are plenty of reasons and excuses to not exercise if we look for them; being intimidated by the gym is just another excuse. If you want to change the way you look and feel about yourself then you can’t let it be the be all and end all. Find a way around it. Those who want to exercise will find a way. Those who don’t want to exercise will find an excuse. Just remember, everyone, in every gym had their first day in the gym at some point. Now look at them – that can be you in a matter of months. Leaner, more knowledgeable and more confident – stick with it, remain consistent and these things will come.

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www.Twitter.com/MichaelD_PT

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What to Expect When You're Expecting - Exercising During Pregnancy

 

I've recently been working with a few pregnant clients, many of who had concerns about exercising when pregnant. Don't be alarmed if you can relate to this, you're not alone; there seems to be lots of contradictory and out-dated advice available which can be difficult to sift through.The good news is, exercising safely while pregnant has a number of benefits for mums-to-be.

 

Benefits include: Improved circulation, reduced swelling, reduced leg cramps, easier and shorter labour time, improved body awareness, quicker post-natal recovery, reduced maternal weight gain, reduction in labour pain, offset postural imbalances and lesser risk of lower back pain or spinal issues, practical strength for when baby arrives... to name a few!

 

But, how much is too much? What kind of exercises are suitable? How many repetitions and sets? What should you avoid? What impact will changing hormones have? How much more should you be eating? How much weight should you expect to put on?

 

All is explained here...

 

TRIMESTER 1

Additional Calories Needed Each Day: 0 (RDA)

Expected Total Weight Gain by End of Trimester: 7-11lbs

Sets & Repetitions When Exercising: 3-4 sets, 8-15 reps

Hormone Issues and Things To Consider:

A mild level of relaxin (a hormone which creates more mobile joints in order to allow baby to grow freely and a relaxation of blood vessels) is released in the body and causes a lowering in blood pressure known as vascular underfill. As a result, fatigue and dizziness or nausea can be experienced after a relatively short spell of intense exercise. Heart rate is likely to become elevated during a lower intensity of exercise than pre-pregnancy.

Avoid: Working to fatigue, circuit-style training or high intensity training that doesn't allow for rest or changes muscle groups quickly such as a legs and shoulders super-set. "Hard work" can still take place, but be aware of how you feel and don't push if you feel nauseous or light headed. Avoid laying on your back for extended periods.

 

TRIMESTER 2

Additional Calories Needed Each Day: 150Kcal (RDA)

Expected Total Weight Gain by End of Trimester: 11-22lbs

Sets & Repetitions When Exercising: 2-3 sets, 10-15 reps

Hormone Issues and Things To Consider:

Water retention is increased and as a result heart rate and blood pressure is normalised. Many experience a new lease of energy towards the end of the trimester. Relaxin release surges so be mindful of placing large loads on vulnerable joints, particularly hips, lower back and shoulders. Improvement in body temperature regulation - a much earlier onset of sweating. As weight increases there is an increased chance of thoracic kyphosis (rounded/arched upper spine).

Avoid: Assisted stretching for extended periods or stretching beyond a normal range of motion. Avoid training for extended periods without hydration breaks and continue taking on fluids throughout the day. Don't allow for improper posture to be held during exercise; emphasise a strong, braced and neutral spine at all times.

 

TRIMESTER 3

Additional Calories Needed Each Day: 300Kcal (RDA)

Expected Total Weight Gain by End of Trimester: 23-33lbs

Sets & Repetitions When Exercising: 1-2 sets, 15-20 reps

Hormone Issues and Things To Consider:

Fatigue is experienced much earlier. Balance becomes an issue and relaxin is at it's highest. Weight may increase by as much as 1lb per week at this stage. As a result, avoid exercises that rely heavily on balance or place an unnatural pressure on joints such as sumo stance squats and dumbbell flys. A more suitable variation would be body weight squats and chest press machine. Trimester blood volume increases by 30%-50% and cardiac output by 20%-30% so pregnant mother will begin fatiguing sooner due to increased workload. Overheating should be considered at this stage so use suitable clothing dependent on your environment (cold gyms, direct sunlight etc). It may be difficult to elevate the heart rate during this trimester.

Avoid: Working in direct sunlight for extended periods, balance-based exercises, standing for extended periods and placing pressure on the front of the body. Avoid laying on your front or static holds such as planks for lengthy periods.

 

DISCLAIMER:

Of course, pregnancy is a very personal experience and no two pregnancy experiences will be identical. The advice and guidelines above are general guidelines that you should aim to follow. However, if there are any unpredicted adjustment or conditions that occur then always seek medical advice.

 

There are a number of contraindications to exercising while pregnant - especially if you aren't already a regular exerciser. Before attempting to exercise during pregnancy always seek clearance to do-so from your GP. Then, seek a pre/post natal qualified trainer to guide you through the ever-changing process and take away any of the guess work.

NB: Not ALL qualified personal trainers are qualified to train clients during their pregnancy.

 

Always keep in mind "Mum knows best" - don't be encouraged to do anything that you feel very uncomfortable doing. Some pregnant ladies will run throughout pregnancy and other will feel uncomfortable doing it from a very early stage. Do what you're happy to do, now what you "should" do.

 

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The Importance of One Direction

 

OK, so this blog has nothing to do with the band “One Direction” – it was a tenuous link and possibly a way to get teenage pop fans clicking on something new and learning a thing or two instead of dribbling over Harry Styles... the handsome rogue!

Anyway... Recently, I’ve found a recurring theme among gym users that aren’t making the progress they feel their efforts warrant.

They made it to the gym, check! They have their kit on, check! They’ve spent at least an hour in the gym, check! They’re at the gym at least 3 times EVERY week? Check! They’ve even started being more considerate with what their eating each day. So what’s the issue?

The answer? A lack of direction.

Before even entering a gym, you need to find out WHAT you want to achieve and HOW you’re going to achieve it. It sounds very simple right? Not always. Often a lack of direction can leave gym users going through the motions and repeating the same gym session over and over again – soon enough results stop coming and so does the gym user. It’s essential to make sure that your exercise regime and goals are aligned in “One Direction” (there’s the link).

So here’s a few things that you need to make sure you remember when looking for YOUR direction (remember, it’s YOUR direction. “A good program” isn’t a one-size-fits-all solution).

MOST THINGS IN LIFE ARE A SKILL:

This issue is probably applicable for most people that are stuck in a gym rut. They use the same equipment each time and have, with practice, become pretty proficient at them. The issue is, that’s exactly what they’re good at – that one exercise and that one exercise alone. This is particularly an issue when using resistance machines. The movements within these machines are so limited and predetermined that your skill becomes VERY specific. So much so that if for instance, you become good at a shoulder press machine, if you visit another gym and they have a slightly different machine (narrower seat, fatter grips, wider hand position) you’ll find that you are no longer as good at this exercise. The truth is, you’re not “good at overhead pressing”. You’re “good” at the machine in your gym. For this reason (among others), the majority of the time it’s always advisable to work with free weights.

IF YOU WANT TO GET BETTER AT A SKILL, DO THE SKILL:

So, I’ve just said “don’t do the same thing all of the time”. Now I’m going to say “do the same thing regularly”. This is relevant to anything that is more technical, uses multiple joints and relies heavily upon timing and coordination. For example, deadlifts, squats or cleans. You may make adjustments week on week such as tempo, weight, repetitions etc but these are skills that, if you want to do them proficiently, you need to practice regularly. Remember your first driving lesson? After that hour were you good to go your own way on the open roads? Same idea. If you want to get better at squatting then squat. if you want a stronger lower body and better shaped legs then feel free to squat, lunge, leg press etc.

VARY THE VARIABLES:

I mentioned it briefly above but it’s important that, even if you don’t change your specific exercises often, that you DO change other variables. If you’ve ever said “I use ‘X’kg for that exercise” then this is for you. You shouldn’t really know what weight you use for any exercise as this depend on the number or reps, sets, tempo and intensity that you’re working to. If you always use the same weight and work witin the same parameters it’s no wonder that results are limited.

MAKE SURE YOUR DUCKS ARE IN LINE:

I couldn’t think of a decent cliché or example headline... sorry. What I mean is ask yourself, are your actions a direct reflection of your goals and aims. The vast majority of everyday gym goers are looking to lose some weight and gain a more athletic physique. You will NOT achieve this focusing the majority of your time on steady-stae, long-duration cardio work before doing arms and sit ups before you head home. If you want to look athletic you must train athletic (to some degree). It’s important for all people, male or female, young and old, to do some form of resistance work throughout the week. Not only will it help with gaining strength and stability for your everyday life and improve injury avoidance but it will also offer you the more athletic and... no I’m not saying THAT word (“toned”) physique that you’re after.  Despite what you may have yourself believing, the body that you desire has more muscle and less fat than your current structure. You DO want more muscle.

DON’T AVOID THE UNKNOWN

When it comes to exercise, no one has done everything! There’s always someone better than you at EVERYTHING and on the other hand, everyone did everything for the first time at some point. SO... you’re not the best (yet), but probably not the worst at anything. If you don’t feel confident in trying something (a new piece of equipment, a new exercise etc) then ask a professional and get professional guidance. Don’t look at this as expensive; instead consider it an investment in your health and physical development. Many of the lessons you learn with a trainer are not time-sensitive and will not go out of fashion, need changing or stop working. For instance, if your trainer is able to teach you to squat effectively, maintain a good posture while exercising and perform strong hinge movements like a kettlebell swing or deadlift, then these are lessons that you can take and use for the rest of your life. Remember, it’s much easier to learn a skill than it is to re-learn a skill. Don’t go and groove ineffective movement patterns on your own only to re-address them at a later date once progress comes to a halt or injuries appear.

SUMMARY:

If you’re going to make the effort to get to the gym instead of staying indoors eating biscuits then it’s important to make effective use of your time. Three elements you need are consistency, persistence and structure – get that and you’re a shoe in for continued results. Lack any one of these three and results will vary or become non-existant.

Thanks for reading.

Don’t forget to follow me on Twitter - www.Twitter.com/MichaelD_PT

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AND, if you came upon this page hoping for some music, here you go One Direction fans - what a banger!