MAY: It's my birthday - Top fitness gift ideas...

("Surprise Present Man" - *NOT ME*)

So this month I turn twenty.. something. *COUGH* Anyway... according to my own mother, I'm notoriously difficult to buy for.

I figured, this must be the case for lots friends and family of those interested in exercise when birthdays, Christmas and other days come around. SO.. here's my top 13 ideas for fitness related gifts, for those fitness people in your life.

NOTE: This IS a hint for presents for my birthday. ALSO NOTE: I have all of the below :-) Think again!

TRX - A great way to add variety to your workouts, train anywhere you want to and add a core strength and joint stability aspect to any exercise. Endless exercises and exercise variations if you're a little creative. A great way to take your training anywhere - inside or out, as anyone who has read my blog before will know from my "Working Out Abroad" section...

Gym Boss - Smart little interval timer which allows you to add intensity to a workout and get a short and effective session. Can also be attached to your shoe and vibrate so that you can still wear your headphones as you train - neat!

Sennheiser Headphones - Seeing as I just mentioned them, these are my choice. They really block out other sounds, music or people trying to talk to you but mainly of use in the gym as they wrap around the back of your head out of the way and fixed so that they can't fall out - real handy!

iPod Shuffle - On the music front, if you like your own music in the gym or need a really easy way to workout and not let your music get in the way, here's my suggestion. This thing is about the size of a USB stick and stores thousands of tracks so you won't get sick of your "Gym Playlist". Neat little clip allows you to attach to any item of clothing neatly out of the way - no need to wear one of those iPod arm straps either...

Bobble Bottle - It's a water bottle. But, not just ANY water bottle. It looks slinky and modern but also contains a funky little carbon filter. this means that you can get filtered water on the go. Just fill it up and let it filter as you drink it. They last around 300 uses so a comfortable 6 month and at around £12 for the mid-sized bottle thats a HUGE saving when compared to shopping for bottled water. Colourful too! I have a few and most of my clients do too - I love them! (the bottles that is)

Resistance Bands - I've gone for BodyLastics as I like that you can attach all of the bands to one pair of handles. You can gradually add them and create a very significant level of resistance. BodyLastics also come with a convenient carry bag, exercise ideas and a lifetime warranty. They can be taken anywhere, used for home training and also added to existing gym workouts for variety...

Heart Rate Monitor - There's plenty of options out there and and they range hugely in terms of what they're capable of and also their cost. Most popular brands are Garmin and Polar. Depending on which model you choose, your watch can count the calories burnt during a workout, tell you the distance you travelled during a run, compare your performance and effort level between workouts and much more...

Gripads - These are a great little addition to your workout if your grip ever lets you down. Useful for any pulling and back exercises and handy to avoid calluses. The sticky front also makes them much better than many pads I've seen before (though it can tear slightly on rough/olympic bars). DON'T wear them for every exercise though, it's not necessary. Plus the stickiness will actually have a negative impact; there's something to be said for getting a real "feel" of the weights. Stick to just the "pulling" exercises...

Nike Free Run Trainers
Now I'm no runner. Nor do I claim to be an expert on footwear. In fact, I like to wear no shoes at all lots of the time in and out of the gym. But... what I do know is these are some of the most lightweight and comfortable kicks I've ever owned. Think they look decent too. That's all...

Weighted Vest - This is my best purchase of 2011... actually it was a present but that's not important. Adding a weighted vest makes any body weight exercises instantly harder. Also great for added resistance during circuit training and any outdoor, gym free workouts. TIP: Though they can be a little more expensive, try to get one with elasticated to avoid movement restrictions or breaking the vest (it's possible, trust me)...

Powerbags - To most people these will look like a sandbag. But, if your loved one has been exercising for a while (particularly with a sports background) they will hopefully have some ways that they could use one of these. Great for outdoor workouts again but also a great way to perform a number of full body exercises. If you're unsure, there's plenty of ideas and information on YouTube. They range greatly in weight so what you plan on doing with them and your strength level will determine what weight you need. Don't expect to use the same weight as you would with a regular barbell...

Kettlebells - Not the 4kg one though yeah? - To look at them, it's not immediately obvious how these would offer you one of the most effective methods to build dynamic strength, burn body fat, improve coordination and use full body exercises. But learn a little and they really can. There's nothing "new" about kettlebells, but they are becoming more and more mainstream. Avoid plastic/rubber ones - the metal ones won't hurt you (once you master the technique). Try to get the big ol' colourful "competition kettlebells" as shown below...

FatGripz - Grip is one of the keys to a successful workout and, in many exercises such as pull ups and deadlifts, surprisingly grip can be the determining factor for failure. If you don't have a strong performing exercises to your potential is just not possible. Plus, if you take part in a number of sports, strong forearms and grip can have a huge benefit; anything from rugby, wrestling, cricket, tennis, golf... loads! Out and out forearm/grip training can be a little dull. So, simply chuck a pair of FatGripz on any bar, dumbbell or grip/attachment and instantly add an advanced grip element to any any exercise...

 

So there you have it, my top 13 fitness figt suggestions. Not based on advertsing or hearsay. These are all great products that I've purchased myself, found great use from, enjoyed and will continue to use myself and with clients.

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It's not helping...

(PHOTO VIA: @TommyFatFingers)

Despite its retro vibe (thanks Instagram) I came across the above picture online only recently, taken at a regular UK health club.

It was a Friday, which, in this particular gym, seemed to be specifically "Curls Friday". Of the 30 or so people in there, all were in big groups, all working upper body.

Anyway, that aside, watching these 5 guys take it in turns to bicep curls and look at themselves in the mirror while the others either chatted around them or over-spotted (discussed below) and gave a false impression of strength; I got thinking "I wonder how many people do things in the gym without realising it's actually not helping their situation/progress?" Here's a few:

Over sized Group Training...

Training with a partner or perhaps in a group of 3 with similar aims and goals can be beneficial for both motivation and safety/spotting on heavier lifts. Any larger than that and it becomes detrimental to your workout - too much rest, changing weights, social talk,distractions it just doesn't work.

Over-Spotting...

I mentioned it in the intro. A spotter is there for safety purposes to make sure that you don't drop the weight in a dangerous way, to offer coaches cues during exercises, and at times to offer assistance when doing eccentric work or pushing for one last repetition. The spotter should NOT join in for more than 2 (MAXIMUM) repetitions! The Spotter should NOT join in unless 100% needed (don't spot for the sake of spotting!) The spotter should NOT be working hard every set! How many times do you see a guy bench pressing and his pal who's "spotting" is basically deadlifting the bar too! Double workout? I don't think so! If you need that much help, take some weight off!

Watch this example. The guy "spotted" him (horribly) for every rep for a set of 10! The "spotter" ended up doing some kind of isometric bicep curl by resting the bar on his forearm/inner elbow and poorly, hunched "good morning" exercise. In reality, the weight was too heavy. Ego trained:

Weights Belts...

I think I get more annoyed by this than most! If you have a bad back, get a better back, not a better belt. Weights belts for injuries do not fix an issue only mask it and more likely, offer unnatural support and cause you to recruit muscles from elsewhere for stability. Look after your back sure; and, if you really feel much happier, perhaps use the belt for additional support on your last, heaviest sets. but don't use a belt for the sake of using it and being lazy with your own core strength. Pet hate, bicep curls in a weights belt! Pardon?..

"Sports Drinks"...
Unless you're a diabetic or have issues with blood pressure and blood sugar levels, leave the "sports drink" at home. These are sugary, isotonic drinks designed predominantly for recovery, not, as many people drinking them mid session will say when you're "Feeling tired and need some instant energy". What you're likely to get is a sugar high and perhaps a feeling of energy - this is more likely to be a release of Serotonin than anything more productive for the gym. After this peak in sugar and accessible glucose, you'll get a drop, with that comes a crash in energy too. These sugary drinks will also cause insulin spikes and encourage fat retention. So your "Energy Drink" makes you less energetic so your workout is worse and your body is more susceptible to retaining fat too - how many would you like?

Protein Shakes...
While on the drinks front I thought I'd mention protein shakes. Not to say "they're not helping." But more, if your diet consists of cornflakes for breakfast, a sandwich for lunch and KFC for dinner, it's unlikely the protein shake is a worthwhile investment in as much as it's a small piece of your currently, messy puzzle. Get everything else in place and don't rely on a miracle drink to make you the person you want to be.

Cardio...
Again, I'm not saying "Don't do cardio" but it's more exercise prescription in this instance.

TO LOSE WEIGHT: Slow, long duration cardio is boring and time consuming. Worse still, it offers slow results. Throw in as much variety and intervals as you can with cardio. Short sprints, mixed with resistance work, crawling, hill running, weight bearing, whatever! Intervals are a much more effective, fun and time effective way to cut body fat and retain hard earned muscle.

FOR SPORT: You see or hear people say "I need to get fit for..." and step 1 is go for a run. Be smart, think about replicating your sport. In no sport (other than long distance running) do you run continuously for a long distance. How long is a football or rugby pitch? 100m max? And how many times would you run the length of the field twice consecutively? So why do you need to be good at running any distance longer than 200m continuously. What you DO need to improve is your rate of recovery and ability to repeat exercises at a top standard over and over again with minimal rest.

Sweat suits...
I've mentioned this before but in short: Weight loss through sweat suits is temporary and is just a loss of retained water. Once you consume water after, the weight returns. Worse still, the dehydrated state you put yourself into means that your performance is worse during exercise, as a result, you burn less calories than you could have without the suit. Sweat suit AND a sports drink - NO!

Crunches for fat loss on the stomach...
Again on fat loss - ab crunches to lose stomach fat. You're just developing muscles under the fat - this will not strip stomach fat directly. Sure, work on core strength and stability as you lose body fat, but the issue isn't the lack of abs; you have the abs, they're just covered in fat.

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True or False?.. 10 Gym Myths

April Fools Day may have passed, but that still doesn't seem to stop people passing on joke information in the gym and even in fitness literature!

So... Welcome to "True or False" the gym version. I'll give you a quick clue - the answer to each section is "False". That's right, we're busting gym myths here people! here's 10...

1) "I don't want to lift heavy weights as I'll get bulky" - FALSE
Particularly if you're female, lifting heavy weights will not automatically make you "bulky". In fact, the impact that heavy lifting can have on your heart rate mean that it's a great method for improving cardio strength and burning body fat. Try two "heavy lifts" (5 rep max) as a superset and see what I mean. Watch your heart go nuts!

2) "I don't need to lift weights cos.." (who cares what the rest of the sentence is) - FALSE
EVERYONE should perform resistance work. Usual justification for not lifting weights include, "I don't want to get any bigger." "I'm already toned/in good shape" etc. Aside from vanity purposes, resistance work can improve posture, bone density, motor programing, joint stability and lessen the chance of injury. Pretty useful all round.

3) (Probably from the mouth of a footballer/soccer player if you're American) "I'm better being small and light - I'm built for speed!" - FALSE
Dwayne Chambers, Michael Johnson, Linford Christie... some of the fastest men to have ever lived. look at them... Skinny does not equal quick! Enough said! NEXT!

4) "I need to do cardio to lose some fat, then I'll build muscle after" - FALSE
Wrong for many reasons. Steady duration cardio is the slowest way to burn body fat; resistance work will improve your metabolic rate and allow you to burn more calories all day, every day. Why not incorporate resistance work as part of your training and speed up your metabolism, improve your cardio abilities and maintain a strong physique all at the same time? Weight loss through cardio alone will leave you looking skinny-fat. Bad look!

5) "This sweat suit is brilliant for helping me lose weight" - FALSE
You're dehydrated, not thinner! Some sports require athletes to make a particular weight (boxing, MMA etc) these athletes will use sweat suits in order to make a certain weight for a short period of time. Once they step off the scales they'll immediately consume fluids after achieving their desired weight and quickly gain an easy 14lbs or more. Worse still, a 2% drop in hydration can lead to 10% drop in performance - imagine what this sweat suit is doing to the quality of your workout! Worse STILL, poor hydration is often a root cause of a slowed metabolism and increased eating/calorie intake. So that sweat suit has made your training worse, your metabolism slower and made you eat more - nice one!

6) "I'm too heavy to do pull ups" - FALSE
You're to weak to do pull ups!

7) "My legs have always been pretty big, so I don't need to work on them" - FALSE
Legs are an integral part of all exercise regimes. Whether you're trying to cut some body fat, improve strength or just work on your general fitness levels, a stronger lower body and some resistance work on your legs will help ALL of these goals.

8) "I'm pretty fit, I can run 'X' distance" - FALSE
Fitness is relative. What you mean is, you're good at long distance running - a very specific skill. Intervene your long distance running with some higher intensity intervals or resistance work and you're likely to feel like a gym "newby" again. It's very difficult to have a "rounded fitness" where you're good at everything. And, as @TommyFatFingers likes to say: "You can only sit on one horse!" BUT... it's important to add variety to your training. Don't just do what you're good at. In fact, find what you're worst at and do that the most. Don't take the comfortable/familiar option. Don't be a one trick pony

9) "I'm lucky I can eat what I want - I have a fast metabolism" - FALSE
The second part may be correct, but this doesn't mean you can "eat whatever you want". Heavily processed, heavily saturated and non-"clean" foods are limiting your potential. Potential for exercise output, energy levels and gains experienced from exercising. You may appear "in good shape" but you're not all that you can be. Don't buy a Ferrari, fill it with olive oil and be happy that it still drives

10) "The longer I train the better" - FALSE
LOADS of people seem to feel that a long session = a good one. Not true! I've heard many times young boys boasting in the gym "I've been in here 2 .5 hours bruv!" Well done! Up the intensity, lessen the chit-chat, rest time (when not focusing on low rep/strength work) and reap the benefits. Sessions lasting over 70 minutes or so will seriously compromise your results. It's widely accepted that after an hour of intense exercise muscle catabolism begins - bad! Muscle growth slows and as a result metabolism slows too - lose, lose.

There are lots of myths and false information that you hear branded around gyms. Worse still, there can be a lot published online and on the shelves in highstreet stores. It can be difficult to filter out the nonsense from the science. But remember just that; exercising is a science so if someone gives you information and can't explain the science behind it then research it further. Be wary, common sense doesn't always apply when exercise and diet is concerned. It's not always easy to spot a false information... sorry!

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8 Natural Ways to Boost Your Energy... Caffeine Free!!

Today, Starbucks UK ran a promotion offering their latest caffeine-fuelled product for free to customers before 12pm. A free latte (which now has an extra Espresso shot in there for the UK market). According to Twitter, this went down a STORM!

Having never been a coffee or tea drinker, I didn't get what all the fuss was about. Nor do I get the urges of self-proclaimed "caffeine addicts" who apparently "need" a coffee.

Personally, I can't imagine depending on something for energy, nor having something like this as an irreplaceable pillar of my diet. With this in mind, here's 8 ways that you can tweak your lifestyle and help to boost energy levels without that little paper cup...

1) Exercise...(it was always going to be #1!)
Might sound counter productive to some. "I don't have any energy so I need to do more?" The lack of energy is probably caused through a number of factors; all of which are bad habit. You're often lethargic rather than tired! Get moving, get active and feel better in yourself physically and mentally. You don't have to become a gym buff; including a little more activity can be part of your everyday. Walk more, ride a bike, leave the car at home on the way to work, go for a brisk walk on your lunch break or simply jump off the train a stop early and get moving each morning. No matter what your age or abilities, we can all probably be a little more active during the day (not just at the gym).

2) Sleep more...
OK so the first 2 are obvious. But if it's that obvious you do it then right? Probably not. One study at Loughborough University simply stated that the amount of sleep a person needs varies from person to person. The way to determine if you need more sleep is easy, "The amount of sleep we require is what we need not to be sleepy in the daytime". (money well spent I'd say!). So if you're tired, you need to sleep more in the evenings.

3)Avoid highly caffeinated drinks...
Yeah you heard! They make you feel "perky" and alert right? Well if they're so wonderful, why do some people rattle through 5 or more each day? Note the people around you who drink excessive amounts of coffee. They probably don't look the picture of health, bad skin, tired eyes and a temper or mood swings to match. Caffeine IS a stimulant correct, and used correctly, is a great "pick-me-up" for a short duration of energy and a boost for your metabolism. But to rely on caffeine for "energy" is a bad idea. you'll get your boost in energy, but as with everything in the body, a steady, regulated level is much more desirable. Following this peak in energy, you'll get a "crash". A low in energy, below your original state. Time for cup of coffee number two...

4) Plan B...
"B" is for "B vitamins" - a great energy booster and a favourite among supplement kings and queens around the world. But, before you go racing to your local health shop, try and get as much B Vitamins from your food as possible. Aim for broccoli, cabbage, sesame and pumpkin seeds, eggs and mushrooms (to name a few).

5) Drink more...
Water! Not coffee! Water is a basic bodily need, essential in a number of bodily functions and key to excreting waste products that we naturally generate. Effectively, without taking water on board, you're running your car exhaust straight back into the car (and we all know what happens there!)
Aim for at LEAST 2 litres a day.
TIP: If you have it, you'll drink it. Don't keep popping back to the tap/water fountain and filling a cup, you won't reach your target. Instead, buy a large, 1.5litre bottle of water and carry it with you; you'd be surprised how much more you get through.

6) CoQ10...
No, it's not a spelling mistake. C0Q10 is widely regarded as a natural way to boost your energy levels. Also available in a tablet form, try to include it in your diet through food. Spinach, mackerel, sardines, walnuts and peanuts will be a good start.

7) Low GI, Complex Carbs and Low Sugar...
The body likes to keep most things regulated and under control. Heart rate, blood pressure, food intake, daily activity levels - a healthy you, is a creature of habit. the same can be said for carb and sugar intake. Eating high GI food or simple carbs or foods high in sugar will cause a spike in your bodies insulin levels followed by a steep crash in both insulin, blood sugar levels and energy. Pick your food wisely to avoid these peaks and troffs in blood sugar and insulin in order to discourage fat retention and maintain a steady and productive energy level.
To keep your energy levels steady...
Go for: cherries, apples pears, broccoli, cabbage, long grain rice, buckwheat, yoghurt, tomato juice, sweet potato,
Avoid excessive amounts of: Dates, pineapples, parsnips, short grain rice, ice cream, cranberry juice, baked potato, fries, and sugary treats
Here's a more comprehensive list...
8) Protein...
This was always going to appear. It's not just an aim of guys trying to bulk up, EVERYONE needs protein! Try to aim for at least 1g of protein for every KG of body weight you have every day! This will help to regulate your metabolism, maintain steady energy levels and avoid the peaks and troffs in insulin mentioned earlier, help to repair each day, maintain your immune system and also help to maintain whatever muscle you have to make every day living that much easier. Look for white meats such as turkey and chicken, or fish. not meat eaters can still consume protein through lentils, pulses and quinoa (to name a few options).

So if you need energy NOW, it's probably a result of a number of things that you're doing to yourself day in, day out. Don't rely on coffee, instead, make small adjustments to your lifestyle and reap the benefits of a naturally, energy fuelled life.

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13 things that annoy me in the gym...

Self explanatory title (started with 10 but this blog may grow in time). Just a bit of a rant... 

1. People not putting dumbbells back in pairs
2. People training in beanie hats
3. People training in casual, non-sports clothing - dress shorts, shirts!!?? Denim etc
4. People training in large groups (4 or more) when the purpose of the session isn't out and out strength with timed, structured rest
5. People using mirrors for anything other than checking technique
6. People who schedule an "Arms Day"
7. People talking on their phone in the gym
8. People spouting off inaccurate exercise or nutrition related knowledge
9. People in the gym who smell - wash your kit and take a shower in the morning!
10. People using the squat rack for exercises other than squatting when other people need it
11. People doing sit-ups to lose stomach fat
12. People wearing weights belts when they're not needed. Strengthen your back, don't tighten your belt!
13. People who act like their workout is the most heroic workout ever conceived by man and want the rest of the gym to know it

I could go on...

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Where do you get your advice from? Who should you listen to?

(No, the answer to both questions in the title is not "Michael Darren"!)

We've all been there at one stage or another, overwhelmed by all of the information you hear on exercise and nutrition. Much of what you find online and hear from fellow gym-goers can be conflicting and leave you none the wiser. Much of what I over hear in the gym is complete non-logical waffle; but it leaves the person listening nodding along and me worrying, saying to myself "PLEASE don't tell me you listened to that and took it on board!"

So, which is complete nonsense? Which has an element of truth? Which has been slightly altered in translation and doesn't quite make sense? And which is the golden nugget that you'll hang on to for years to come and regurgitate to everyone you train with?

Here's a few things to consider next time someone offers you some insightful words of wisdom...

What is their activity level like compared to yours?
The results experienced by someone previously inactive are likely to amplified compared to someone already living an active life. For instance, if someone who hasn't exercised in years loses weight from walking two nights per week, that’s great for them. But... it's unlikely to have a significant impact on the results of someone already active if they were to add it to their regime.

What other factors contribute?
This very same, newly active person might attribute all of their success to these additional walks, but in reality, there is likely to be a number of other aspects impacting their success. Particularly when you consider the impact that exercise has on "Executive Function" Executive Function is the process by which you make important decisions in your life, be it work or health related. Research has found that exercise can have a positive impact on the Executive Function, ie: If you're active, you're more likely to make more concise, decisions on important issues. Active people are more likely to make better decisions in terms of food choices, additional activity and other crucial issues that may impact their results. There are often FAR too many contributing factors to a person’s success to contribute it all to one thing.

Is it a magic pill?
Be cautious of ALL magic pills? Yes, I take supplements and yes, I feel they assist with my training, recovery, exercise preparation and results. BUT, they're just part of a bigger structure. As above, just consider the factors that may have also contributed to this new success outside of what you're being told. Ask questions, dig deep, you might be surprised what you find.
"Honestly it's just one pill a day, I've lost 10lbs... I have been eating a little better too... and changed my training a bit... and started a new class each week..."
Before you know it, this magic pill becomes a very small part of the picture.

Is exercise their job?
Particularly with regards to supplements and nutritional information, there is lots of information shared on behalf of full time athletes, group exercise instructors and body builders or physique models. However, while these guys might be at the top of their game and have physiques and athletic ability that you marvel at, their lifestyle is likely to be COMPLETELY different to yours; as such, so are their dietary requirements. For instance, I recently read a feature on the Wigan Rugby League team and their pre-season preparation; their forwards were on a diet of 4000 calories and were registering an average body fat percentage of 8.5%! Great results!!! BUT, their training is very specific, as are the micronutrients making up these 4000 calories. Try and maintain your own makeshift 4000 calorie diet and I'd suggest your body fat percentage would NOT resemble these single figures.

Can they relate to your issues?
If you're working with a personal trainer or have a training partner with a completely different body type then some of their "What works for me.." advice might not be applicable to you. For instance, if you're struggling with excess body fat and your personal trainer is a natural ectomorph who struggles to gain size or add body fat, it's unlikely that they can relate to your dietary issues and needs. Be wary when they compare your lifestyle and training to their own, you are very different people. A more educated person WILL be able to help you (don't JUST listen to people who are a better version of you), but be sure that they've factored in your differences and not just getting you to do as they do and expecting the same results.

What condition are they in?
When someone gives you advice from their own regime and approach, I always consider "What nick are they in?" If they're using sentences which start with things like "What I do..." and they themselves don't seem to have benefited from it, do you REALLY want to buy into this person? This is not to say that you should always judge a book by its cover; there are plenty of older, slightly overweight strength and conditioning coaches that have a made a successful career offering advice to some of the fittest athletes in the world and bought them great success. Take on board what people tell you and learn from their mistakes and efforts, but try to filter through their advice which they claim to practice themselves but clearly hasn't produced results for them. You wouldn't visit a fat nutritionist would you?..

Who wrote what you're reading?
Be wary when reading information on supplement and nutrition information that the article might be a tidy PR attempt to indirectly promote a product. Having worked as a PR professional for a number of years, I've seen that many of the articles you read are opinion pieces, ghost written by a PR professional and attributed to an athlete or experts in order to position them as a "industry thought leader". However, some of these are paid for or in conjunction with other advertisements within a publication. If the piece mentions specific products which they endorse or sell, be wary!

Where's the science?
I hear ENDLESS folk in the gym sharing their "knowledge" with fellow gym goers. Whether it's something they've read, been told, overheard or concocted themselves, much of it is nonsense. Exercise and nutrition is a science. Always ask them the science behind their concept. Can they explain it in terms that you and they understand? Or do they just use words they've heard and don't fully understand? Does it make sense?

If in doubt, Google it...
So you're not sure about what you've read? Or what you've heard from someone at the gym? Google it! There are plenty of articles, research and reviews available online discussing training, supplements, nutrition and everything you could possibly be interested in. However, don't just take the first response you read, look at a few sources and gauge the general consensus (preferably backed up by science). For instance, you might find different views on supplements, dosages and their effectiveness depending on if you read it on a bodybuilding forum or a general nutrition/health and vitamins forum. Take your time, have a look around.

In summary...
Some of what you hear may be true yet won't work for you. Likewise some of what works for you, may not work for others. If all diets worked for everyone, then there wouldn't be a diet industry, there would just be "A diet" that we'd all follow. Some diets are nonsense, some are "fad-ish" and in years to come research picks their tangibility apart and some are suitable for different people depending on their age, gender and level of activity. We're all very different; but, if you run through the questions above next time you're handed a "golden nugget" then hopefully you should be better informed to decide if it's for you.

Don't knock it 'till you try it...
Saying that... next time you're offered advice or knowledge and the answer to all of these questions below is "NO"...
- Is it just obviously wrong and inaccurate? A ludicrously, unstructured concept or suggestion?
- Is it potentially dangerous?
- Is it potentially expensive?
- Will it take a huge amount of time and commitment to follow?

Then why not try it out yourself? It might be just that nugget you need. It would be a shame to ignore it at first glance without further research and experimentation! #AlwaysLearning

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There's a reason why supersets are called "Super"...

So, I read an article on the benefits of supersets in a leading fitness publication the other day. I didn't like it, so I wrote a better one...

What are supersets?..

Superset: Two exercises performed consecutively without any rest between them. The two exercises are counted as just one set. No rest, no chatting, no sipping a drink between - nothing.

Where are they from?..
Supersets were popularised in the gym by Arnold Schwarzenegger. Although Arnold may not be the creator of supersets, he was credited by a number of his training partners at the time for bringing the benefits of supersets to their attention and into the mainstream exercise community.

But why are they so "super"?..
Any of my clients, former clients or training partners reading this will be more than aware of my love for supersets; and with good reason...

According to The Journal of Strength and Conditioning Research: Performing antagonistic supersets increases the amount of calories you burn by 25% compared to traditional straight sets. Antagonist supersets involve working muscle meant for opposite functions, IE: A push and pull superset made up from push ups and a seated row.

The Journal of Strength and Conditioning Research also found that performing 4-6 supersets in a session allowed for gains of 40% more muscle mass than you would if you trained using a single set....

In short, you can use super-sets to burn more calories AND build more lean muscle - perfect no matter what your goals.

Types of supersets...

Generally supersets fall into 3 main categories:

1) Antagonist supersets (Described above): these allow for greater muscle gains and calorie burning as you're able to exercise apposing muscle groups allowing you to complete two exercises without experiencing fatigue. The majority of the muscles used in the first exercise are effectively resting during the second. Twice the resistance work and an elevated heart rate for a longer period of time
2) Vascular shunt supersets: These are designed to make your heart work harder and burn more calories by "shunting" the blood a large distance around the body. The most effective example would be to perform a leg exercise and then a shoulders exercise as a superset meaning that the blood is needed in a huge volume in the legs before travelling a large distance to the top of the body
3) Overload supersets: Effectively, two exercises for the same body part as a superset. For example, bench press followed by plyometric push ups. This adds an element of muscular endurance and also encourage an overload and tearing of the muscles for additional growth. Most popularly used by "mirror monkeys" looking to improve their arms.

What is a good example of a superset?..
So here's my suggestions for 10 of the best supersets you can do. None of the below fall into the 3rd category described above (overload supersets) as these are pretty easy to create on your own...

1. Bench Press x 12 - Weighted Pull Ups x 8
2. Reverse Dumbbell Lunges x 8 (each side) - Standing Push Press x 8
3. Incline Dumbbell Chest Press x 12 - Renegade Row x 8 each side
4. Incline leg press x 12 - Dumbbell lateral raises x 12
5. Russian Step Ups x 8 each side - Plyometric push ups x 8
6. Cable Flys x 10 - Cable reverse flys x 10
7. Squats x 8 - Standing Arnold Press x 8
8. (Kettlebell set) Kettlebell front squat x 8 - Kettlebell Standing shoulder press x 8 with the same kettlebells
9. (TRX Super set) Chest Press x 12 - Inverted Row x 12
10. (Sports specific set) Plyometric box jumps x 8 - Single dumbell snatch x 5 each side

Workout ideas...
Why not piece two workouts together this week from the above?
Try exercises: 1,3,6,9,10 for workout one and then, 2,4,5,7,8 for workout two? Or just mix and match for 2 full body workouts.

NOTE...

It's important to note that the calorie burning is significantly increased when an action called VASCULAR SHUNT occurs.

Vascular shunt is most effective when the path between muscle groups is greatest, hence pairing leg exercises and overhead presses. The results can be significantly lessened by shortening this path and using smaller muscle groups IE: Pairing biceps and triceps exercises. Great for the ego, less so for the heart.

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