The Power of Habits

I have a saying that I use with some people:

"Most of what we do in life is a habit."

That's to say that the majority of people (not all) are in the career they're in, not because they actively chose it but because they've ended up there, they eat the food they eat because "it's just what I eat" and heck, some people are with their life partners because they seemed to "end up with them." They're living by their habits.

High aspirations, I think not...

If you repeat something often enough it becomes a habit rather than a conscious thought.

I saw a quote recently:
"Nobody ever wrote a plan to be broke, fat, lazy or stupid..."

And that's exactly my point. Much of the life we posses has come to us not by proactive mapping of our life, aspiring to various milestones along the way and moving along stepping stones towards an end goal. instead, they have come as a result of our habits; habits that we haven't intentionally chosen with an end goal in mind. But what if we looked at these habits and made a conscious effort to amend them in order to impact our future selves?..

By proactively choosing your desired outcome, you can put in place some conscious actions which eventually, become your habit.

It was Aristotle who said:
"We are what we repeatedly do. Excellence then, is not an act, but a habit."

Start with something obvious - your physique. Do you look exactly how you want to look?

You look the way you look not by accident or chance, but because of your choices, lifestyle and habits.

If you can actively change your mindset, alter your actions I guarantee your body will follow. Here's what I mean....

THE POWER OF 21
It's said that in order to form a habit, you need to do something 21-28 times consecutively (depending on who you ask). The key part here is consecutively. Too many people try to alter their eating habits and weekend one comes around and shock horror they've picked up on the term "cheat meal" / "treat meal" and they're knocking back McDonalds like it's about to go out of business. At this stage you cannot have a cheat meal - you do not have the habit of healthy eating yet. Therefore, this isn't a "cheat meal" - it's simply your normal habits rearing their unwelcome face again.

PLAN OF ACTION
If your current diet is your issue set that as your 21 days to focus on it. Some people may call it a "detox" but I look at it from a different point of view. Don't do it with the intention of detoxifying your body (as if that's just a 3 week process), do it with the intention of switching your mindest and, as a result, your bodies setting to healthier habits.

ABSTINENCE MAKES THE HABIT GROW STRONGER
For 21 days, allow yourself no treats, no alcohol, no sweats, nothing that you probably describe as "exciting" or "fun". You're not a dog - get your excitement elsewhere - not from food. "But it's boring not drinking"... I tell you what is boring: trying on clothes and nothing fits properly, being in a group of friends and feeling conscious of the way you look, feeling uncomfortable every time you might need to reveal certain body parts in front of people, looking at yourself in the mirror and not liking what you see - THAT'S boring!

WHAT TO EXPECT
Week 1 - Immediately you will have the "forbidden fruit" feelings. Just because you've consciously said, "I can't have it", you want it even more. This is natural and will only last a couple of day. Change your mental approach and rather than say "I want it and can't have it."
Say: "I CAN have it... but I choose not to."
Week 2 - Now you ACTUALLY want it. Week 2 is the tipping point. Most people can make it here fairly comfortably; it's those that strive to conquer week 3 that actually change their habits with any longevity.
Week 3 - Defeat week 3 and you're there. You should really start to notice a change in what your body is saying to you. For instance, if you've managed to swap your daily bowl of (not so) Special K for 21 breakfasts of eggs and turkey then your desire for the old breakfast should have depleted. You probably aren't craving alcohol by now and, you might EVEN be considering adding on week 4... GO FOR IT! The longer you can abstain during your habit building phase the better!

SUSTAINABILITY
Don't worry - this isn't forever.  But... It's not a short-term fix; it's an intensive period designed to adjust your bodies cravings by adjusting your thoughts and actions. This should allow you to take better control of your eating habits and build an awareness of your habits and eating cravings or desires. You may even choose to re-visit this technique later in the year if for some reason you've fallen back into old habits (often after Christmas, a stag/hen do, a holiday or even a festival).

This isn't designed to be sustainable for the rest of your life. You are going far beyond what you would do on a daily basis. For these 3-4 weeks you might even live what you consider to be an unsustainable lifestyle. That's fine - it's just a few weeks!

If you DO manage to make significant changes to your habits then that's great. You can now move on and apply the same method to other less desirable habits. For instance:

- How often you visit the gym
- Drinking habits
- Smoking
- Sleep patterns
- Attitude and positivity
- Confidence through self affirmation

The possibilities are endless! Go forth and explore the power of 21!!!

Here E.T / Eric Thomas aka: "The Hip Hop Preacher" talks more about "The Power of 21"
https://www.youtube.com/watch?v=xBtz7TUwkdA

UFC Commentator and all round spiritual guy, Joe Rogan puts it slightly differently (including some rude words) but take note, particularly his points on the benefits of exercise and his final point "The brain is the general, the troops are the body..." Spare 4 minutes and watch this
http://educateinspirechange.org/health/need-motivation-exercise-get-shape-listen-joe-rogan/

Don't forget, you can follow me on www.Twitter.com/MichaelD_PT www.Twitter.com/MichaelD_PT and www.youTube.com/user/BigMikePT

Don't Believe The Hype

You don't need to look far to see offers of a drink that will be your solution to muscle gains, a tablet for weight loss, a non-evasive surgical procedure for visible abs, a 2 minute workout for the body you've always wanted and much more.




Some are better disguised than others and some simply try to bamboozle you with words that make you think "Yeah - I need that in my life!" I mean just watch this Garnier advert for an example of these promises...
https://www.youtube.com/watch?v=Te3aXFKErXs






Apparently it's the "L-Bifidus" that means I only need to moisturise once a week?... Have I missed something!?...




At times it can be hard to decifer what's hard science, "bro-science" or marketing fluff.




Here's a few things to look out for:




DON'T fall for short term promises
Ultimately, there's a reason you have "gym regulars". Health and being in good condition comes from regular and consistent exercise with a balanced diet the majority of the time. If you could do things for just a short time and have them mastered then there wouldn't be full time athletes. They'd practice once a week and keep a regular job in all of their free time. People dedicate themselves to a sport just like individuals will dedicate years to building and maintaining a healthy lifestyle. The guy on the front of the "12 week body" didn't get his physique in 12 weeks... well, if he did, he probably wasn't in bad nick to start with.


Remember your starting point
"The enourmous lady in the advert lost 5 stone in 5 weeks... I'd like to lose 5 stone in 5 week" you say. Consider your current activity level vs their current activity level. The likelihood is if she's buying home workout programmes then she's not a gym member and we can assume therefor, in the majority of cases, she doesn't exercise regularly. So, to take something like the "Insanity" workout and train 6 days a week from doing nothing originally, of COURSE she's going to lose weight! This doesn't mean everyone can expect the same results. The big lady in the add probably would have lost weight if she took her dog for two brisk walks a day; it doesn't mean we can start selling dogs as a weight loss solution.




If your diet has an end date then it's useless
Ultimately you're always "on a diet". It might not be a good diet, but it's your diet. The solution to managing your weight and forming a desirable physique and maintaining the required energy levels is to form a sustainable diet. Dieting for a holiday in four weeks might require some last minute tweaking; but expecting to crash diet for just 4 weeks to undo 40 something weeks of punishing your body!?.. You don't have the balance right there I'm afraid.




If a workout guarantees results - avoid it
There are so many variables that impact results including rest, current activity levels and diet. To offer guaranteed results is impossible. Worse still, if they put a number to it such as "7lbs in the first week" just run for the hills. This is not to say you won't benefit from it at all - just be wary "promises" aren't always promises.




There is no "BEST"
If someone is selling you "the best" (not "one of the best") then they're lying! There is no best! That goes for exercises and diets alike. Different things will work for different individuals. This is why it can be short sighted to buy a product from an online or television advert and expect life changing results every time.




Short and sharp...but not THAT short!
As peoples lives become busier and people become lazier, many people are looking for the next best/shortest thing. While short, sharp intervals are great for burning body fat and improving your metabolic rate, be wary of anything that suggests you do "just 5 minutes a day" or similar. Best solution? Make time and stop being so lazy!




"Look I'm hardly even breaking a sweat but still getting a really great workout"
If the people on the TV sales channel aren't really sweating, they're smiling and chatting non-stop about pointless things then it's not a good workout. You don't have to be in pain to workout but you do need see a distinct difference between "workout mode" and "day-to-day" mode. Somewhere along the line you're going to need to work hard!




Don't believe the hype... https://www.youtube.com/watch?v=9vQaVIoEjOM




Don't forget to follow me on www.twitter.com/MichaelD_PT www.twitter.com/MichaelD_PT and www.youtube.com/user/bigmikept

“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

Don't forget to follow me on Twitter @MichaelD_PT and YouTube 

 

 

 

 

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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10 Easy Additions for a Better Life

In general, the media portrays improvement as a total re-vamp process. Celebrity detox, extreme home make over, The Atkins Diet, cabbage soup diets – all suggest that a complete overhaul is needed if you’re to make a significant chance.

 

In fact, what they’re promoting is quick or short-term improvements. When it comes to improving your body composition and physique, we should not overlook the improvement of general wellbeing. Being completely restrictive with your diet is not a way to live, nor is it necessary.

Below is a list of simple additions that you can add to your life in order to make you a better person. They may not be the missing link, nor the entire solution, but done consistently they will warrant significant results and improvements.

DRINK A PINT OF WATER FIRST THING IN THE MORNING AND BEFORE EACH MEAL

Probably the easiest addition to your diet would be to drink a pint of water first thing in the morning on an empty stomach. Studies have found this to improve your metabolism by up to 30% for the following hour. If you can manage this before every meal then you will not only boost your metabolic rate but you’re also much less likely to eat as much. Often your body struggles to differentiate between being hungry and thirsty. Drink a large glass of water before eating and you’ll only eat what you need.

WALK AT LUNCH TIME

It can be easy to become inactive at work. Take your full lunch hour and improve your vitamin D intake, lead a more active life and boost your metabolism before eating your lunch. A simple 45 minutes of fasted, steady-state cardio can make a real difference to your body composition, mood, productivity and general wellbeing.

CHEW GUM

If you’re on a mission to reduce body fat then skipping meals is not (always) the answer. However, if you know your rough food intake of food that you’ve scheduled for the day but you find that you’re hungry ahead of schedule then chewing gum can really help. Often you may fool your hunger by satisfying your need for chewing. A simple trick that you can use, not for skipping meals, but simply for ignoring your hunger when it shows up a little early in your day.

JOIN A GROUP

Group exercise, sports teams, running clubs, group personal training and anything else where others rely on your attendance is a great way to build a strong exercise habit. If you tend to be inconsistent with making exercise plans then this can be a great way of committing yourself to a healthier, more active week.

COOK WITH COCONUT OIL

Coconut oil has been found to be a very simple and easy addition to your diet which can help to both lower your cholesterol and reduce your body fat; there’s even some evidence that coconut oil can help with maintaining energy levels and cognitive function. Why not replace your standard cooking oil with coconut oil?

SCRAP JUICES AND FIZZY DRINKS

If you’re looking to cut calories and more importantly, cut sugars, an easy place to start is your drinks. Most fizzy drinks will contain a large dosage of sugar, perfect for encouraging spikes in insulin and encouraging fat retention. Even the “diet” drinks have been found to increase your desire for sugary food and drink after drinking them. Easiest rule of thumb? Avoid them all whenever possible (which is most of the time). After understanding the benefits of increased water intake you’d be hard pushed to warrant fizzy drinks on a regular basis. If you “need” flavour, drop some fresh fruit like slices of lemon or lime into your water – surprisingly tasty and refreshing.

EAT PROTEIN AT EVERY MEAL

Proteins are a great source of energy. Protein will not only offer you sustained energy and avoid energy crashes, but it will also keep you feeling fuller for longer. Protein also helps to build and maintain lean muscle which is key in optimising your metabolic rate. If you eat protein as part of your breakfast then you’re much more likely to crave protein based foods throughout the day. Start the day off right – salmon and eggs is a personal favourite. Aim for at least 1g of protein for every Kg of bodyweight each day.

MAKE YOURSELF ACCOUNTABLE

What happens if you veer off the healthy path? Not much? Why not make yourself accountable? Do something simple: sign up for personal training, join a group, tell your friends and family what you’re doing, make a bet with friends, set goals with your gym buddies. Whatever you do, don’t strive for improvement alone.

BUY A KETTLEBELL AND LEARN HOW TO USE IT CORRECTLY

Equipping a home gym can be an expensive and laborious task; not to mention you’ll need a space large enough to house all of your fancy gym equipment. Kettlebells however aren’t space consuming and, although they’re not cheap, they won’t break the bank; especially when you consider that they will last you a lifetime. These can be used for pretty much any exercise that you can perform with a dumbbell as well as an abundance of kettlebell exercises – ideal for improving body composition through a mixture of resistance work and cardio vascular conditioning. NB: Seek guidance from day 1 and learn how to use them properly – don’t “just figure it out” or try to teach yourself via Youtube. Poor technique and potential injuries will inevitably appear.

STICK WITH IT

The reason that many people don’t get the results they hoped for is because whatever they started, they never finish. Whatever you choose to do, do it regularly and do it relentlessly. Consistency and persistency need to be added to any worthwhile training structure if you want results. Ignore quick fixes and the likes of “6 week plans” – don’t be lazy, don’t try to cut corners and don’t leave it until the last minute. Start now and KEEP GOING! Don’t stop because it’s hard, don’t stop because it’s slow, stop because you’re done.

Don’t forget to follow me on Twitter @MichaelD_PT

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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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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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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.

Follow me on Twitter: www.Twitter.com/MichaelD_PT

and subscribe to my YouTube channel at: www.YouTube.com/user/BigMikePT