“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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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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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.

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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

And subscribe to my YouTube Channel - BigMikePT

 

 

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

 

"Have yourself a very merry (healthy) Christmas..."

It's that time of year again, your house is lined with chocolates, your fridge stuffed with food and the cupboard over-flowing with alcohol.

What can you do about it? Go completely without and constantly say "No thank you." ?... Unlikely.

While the heading of this blog might be a little misleading ("healthy"?..) here's a few ideas that you can try to focus on to make sure that all of your hard work in 2012 wasn't a complete waste of time. Remember, "Even when you're being bad, be good."

EXERCISE:
Lets get it right - you should NOT stop exercising over Christmas! In fact, you probably have more free time and rest time than during your normal week. Get outside, get moving and be active. Even if it's a long walk over varying terrains one day, be creative. Many gyms will close for Christmas so you'll need to use your imagination. Get outside, wrap up and at least do some interval running and bodyweight exercises: If you're working with just your bodyweight here's 21 exercise ideas: 21 BODYWEIGHT EXERCISES 

Or if you live anywhere near a kids park, here's a decent workout you can try:
PARK WORKOUT

DON'T leave it until late in the day. Something will come up, a film will come on, a family member will come round, a game will come out, you'll drink alcohol, you'll get too comfy at home or you'll fall asleep. Get it done early and spend the rest of your day enjoying yourself with family.

BREAKFAST:
So there's a packet of celebrations already open in the morning - this is no excuse. Don't fall at the first hurdle and head for chocolates - start your day right. Make sure every breakfast has 20g + protein content as a starting point. If you want to join in with a nice cooked breakfast that is being shared in some format, load up on the meat and eggs portions and avoid toasts, cereals and fruit juices. No one will even notice but you can be safe in the knowledge that you're not spiking your blood sugar levels and encouraging fat retention from the get-go.

SNACKS:
Stock up for the winter - before it gets too near to Christmas I'd recommend stocking up on protein powder and small snack protein bars. PhD diet whey bars are tasty, deceptively filling and will give you a little taste of green tea and CLA to help keep fat cells mobilised and minimise fat storage (not to say it's a free for all and you should eat as you please). Also a "blend" shake can be a great way to get a sweet fix, add nutrients to your day and keep you full while maintaining energy levels. Eating chocolate will add sugar, give you peaks and drops in energy levels, encourage fat retention and also take a long time to fill you up meaning you continue to reach for more. A blend shake will give you a chocolate fix but digest over a longer period to avoid these issue.

CHRISTMAS DINNER:
No issues with loading up on Turkey and other meats. Use self control for portion control when it comes to: Potatoes, stuffing and other High GI carbs. Drink water before and during your meal - not alcohol.

THE ALCOHOL THING:
Firstly, do NOT mis-read this and think the following suggestions are "good for you" - we're talking damage limitation. If you're intent on having a drink then these are the less "bad" options. NOT "good for you" options. Bloody Mary, Vodka & Soda and Guinness made this list - 9 drinks options here: http://www.gizmodo.co.uk/2012/07/the-nine-healthiest-alcoholic-drinks/

FURTHER DAMAGE LIMITATION:
There are a few supplements available that are designed to keep your immune system strong, limit damage caused to the liver by alcohol, minimise fat consumption from food and keep bodily functions working full throttle in order to maintain energy levels and digest food efficiently. Multivitamins, milk thistle, CLA, electrolytes and plenty of water usually come top of the list.

SELF CONTROL AND PLANNING:
The main two things that you'll need in order to not let Christmas ruin your hard work is self control and planning. You might not be able to eat what you want "because you fancy it". Instead being aware of what you're eating and what you're likely to eat that day should impact each meal. ie: If you have a big Christmas dinner coming up and friends coming over for a drink, be aware of this when selecting snacks and lunch choices.

Likewise, planning in your training, planning meals and structuring your day rather than just seeing what happens is the only way that you'll be able to stay on track in some form. Look ahead and plan the Christmas period. When do you have social engagements? When are you likely to be out all day or with visitors? When might you feel a little tired or worse for wear? These will all impact your training structure for the week. If you're pushed for time, don't be afraid to go for a quick 20-25 min interval run or some form of bodyweight circuit at home.

SLEEP:
As I have said in many blogs, the importance of sleep is heavily under-rated. Christmas can be a great time to get an early night, or lay in, or nap during the day. Try out short naps at various times and see what impact they have on your mood, appetite and energy levels. You may uncover something that you want to try and use regularly during the year - even if it's only practical to do so at the weekends.

SNACKS:
If your home is anything like mine then there will be more chocolates around your home than every before. You might find yourself enjoying a mini chocolate at breakfast time but try to create some simple, tasty and more nutritious snacks that you can eat while everyone else is reaching for the chocolates and snacks.

EASY RECIPE:
- 2 x cups of oats
- 3 x scoops of chocolate whey
- 1 tbl spoon organic crunchy peanut butter
- 1 cup water
- handful of raisins
- large sprinkle of flaxseed (optional)

Stir well in a bowl, move into baking tray and place in freezer for 2 hours + for a cheeky chocolate oat and protein pieces - great snack for a little protein and keeping you full between meals but still getting your chocolate fix.

Christmas time is a time when families and friends are much more readily available so it can be easy to completely neglect your lifestyle of clean eating and exercise. Planning and structuring your days ahead of time is the only solution.

BUT... make sure you enjoy it - Christmas comes but once a year.

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GUEST BLOG: Rope Training Exercises by the CRAZE Pre Workout Guys

With 365 days in a year, doing the same workout can be boring and unproductive in the long run. Instead of the usual cardio-weights-cardio routine, I'm going to introduce you to something way more interesting and way more fun - rope training exercises! Working with rope is great for your body. And hey, getting to tangle with a 2 - 3 inch diameter rope is just plain awesome.

Rope Training Benefits

This amazing training regimen is one of the few exercises classified as "core training." Basically, rope or heavy rope trains the core of our bodies which includes deep muscles like abdominal muscles and back as well as the large muscle groups like pectorals, deltoids and thighs. Targeting your core also has several benefits:

Increased Metabolism

Training the core of your body leads to increased metabolism. Exercising with a heavy rope combines resistance, flexion and extension at various degrees of force. Doing this will require using the large muscle groups in your body, which consume a lot of energy.

Fat Loss

As your metabolism increases with rope training, you also burn fat. Metabolism is the balance of catabolism or cell destruction and anabolism or cellular growth. Catabolism isn't all bad as it is also useful in reducing the number of fat cells. Still, anabolism or cell growth is a great energy burner which can also help because we need more energy to grow cells than to destroy them.

Better Fine and Gross motor coordination

There are two types of motor coordination. Fine motor coordination involves minute movements such as curling a finger or batting an eyelash. Gross motor on the other hand is general movement of legs, arms, torso, neck etc. Over time, we develop reflexes that can ruin our body coordination. Rope training can actually help return fine and gross motor coordination - there have actually ben studies on this! The key lies in repetition and form. The heavy rope keeps your body in perfect form and repetition brings back precision in movement.

Availability

Instead of working out in a gym full of people, you can do rope training exercises with, of course, a piece of rope. Many recommend a heavy rope with smaller diameter for new enthusiasts, bodybuilders and athletes.
All you need is a piece of rope - this can be bought in most hardware stores. In fact, you can use old heavy ropes and perform the exercises efficiently.
There are various experts on rope training who can help you begin your exercises and provide the proper guidance. If you're located near Windsor, UK - you're in luck! Michael Darren is a personal trainer able to guide your rope training exercies. If you are located somewhere else, check your local gym if they have heavy rope for your training needs. Your local gym might have someone with similar expertise in rope training.

Types of Rope Training

Let's talk about a few things you can do with the ropes. Get ready to get worked!

• Pull-Ups - Setup your thick rope to hang over a supine row setup. Now grab a hold and do pull-ups. Your forearms and smaller muscles will be screaming, and you'll do far less than you can do normal pullups. Do them before doing regular pull-ups!
• Rope Battling - From the image above (courtesy of the Art of Manliness), take one in each hand and whip them in alternating movements for time. Make that rope MOVE!
• Sled Pull - Attach your rope to the end of something heavy that can move - like a sled. Pull it towards you in rowing-style movements. Do this outside or somewhere where you won't damage the floor!

It's not easy at first, but these are REAL functional exercises that will give you the forearms of a cattle rancher!

Another Benefit Reduced risks of Injury

That's right, one of the benefits of rope training exercises include a reduced risk of injury. Exercising your core body strength actually increases body coordination. With increased body coordination, you can easily avoid injury especially athletic injuries. Sports scientists have found that people with lower core stability or joint integrity are at a higher risk of developing sports injuries.

Preparing for Rope Training

Training with ropes will still take a lot of energy and effort from you. It's always best to prepare for rope training with the following guidelines.
Have a medical check up: Make sure that you are medically healthy before doing any training with rope. If your doctor tells you rope training is too strenuous for you, listen to him, and ask for alternatives.
Diet before, during and after Rope Training: What you eat will still affect how you train. If you want to bust the fat while maintaining nutrients for your muscles, Fat Loss Factor by Marc Lobliner is one of the best diet management books you can read, and it's free.
Choosing a rope: Most gyms will have heavy ropes available for you to use. If you train at home, check your local hardware stores.
Choose a Trainer: Initially, it is best to get expert advice from someone. As mentioned, people in Windsor, UK can turn to Michael Darren and to do rope training with him.
Take a Pre-Workout drink and Supplements: Warm ups will be able to prepare you but a pre-workout supplement will rev your body for a nice workout with ropes. It's highly suggested that you choose a PWO that can help release stored energy in your body, specifically geared for cutting fat tissue. CRAZE from Driven Sports is one of the best supplements you can use for rope training. You can also take protein supplements like BCAA during the actual workout and replenish yourself with a whey protein isolate after workout.
Cool down: After playing with the ropes, initiate cool down to properly rest muscles. Stopping abruptly might stop the awesome muscle pumps you get from training.
A brand new workout with great benefits to spice up your usual routine will keep you fit and motivated at the same time. Add in an extra boost with CRAZE and you'll be mastering those ropes in no time!

References:

• Ozer D, Duzgun I, Baltaci G, Karacan S, Colakoglu F., "The effects of rope or weighted rope jump training on strength, coordination and proprioception in adolescent female volleyball players."
• Alessandra Bianchi, "They get a lift from their workouts" Boston.com
• Revive Your Routine With Heavy Rope Training - Mensfitness.com

This article was written by Mike at http://www.CrazePreWorkout.com - Thanks for reading!

10 ways to make yourself more "bad ass"

I know what you're thinking - The guy in this picture is bad-ass! And you're right. But, you can be more bad-ass too if you do these 10 things every single week without fail. Start now and watch the change...

1) Deadlift - Full range, off the floor with good form and plenty of weight
2) Share your knowledge - Why keep it to yourself? Find an outlet (preferably one where people want to hear it) and share
3) Squat - You choose: back squat, front squat, overhead squat - plenty of depth, plenty of weight
4) Master your bodyweight - Pull up, push up, dip, squat, lunge
5) Sprint - Intervals are quick, easy and effective - get some done
6) Listen to others and learn - Always learn, never stop learning, never stop listening
7) Stretch, foam roll and stay mobile - Focus on recovery and mobility and include it as part of your training schedule
8) Improve your knowledge and read - There are plenty of resources out there, make the most of them
9) Train outdoors - Fresh air and in the elements. Try it bare foot -get crawling and get muddy
10) Be nice to people!

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