The misunderstandings and myths of "The man section"...

                                                     
Like most other gyms, my gym has, what's popularly known by the female community as "the man section" or, as most people would call it, "the free weights section".

This "man section" is surrounded by a number of myths, misunderstandings and general fear which keeps a lot of the female members away. I'm going to dispel some of these myths. Here goes...

"Everyone in there seems to know what they're doing!"...
MYTH... You'd be surprised at how few of the people in this area actually train well or train with an educated idea of what their aiming for or if their workout will help them achieve it. Most people are the same as you and still finding out what works for them.

"Everyone will look at me!"..
MYTH... No one really cares who else is in there. On the first couple of visits you'll assume that it's obvious you're new to the area and everyone is watching you. But as soon as you get into the groove you'll notice how little you look around and actually notice others in the free weights area.

"I'll get big and bulky!"...
MYTH... For a number of reasons this is untrue.
1) Have you noticed that these "bulky" guys who you want to avoid looking like train a LOT! If you're going to use free weights on a few occasions throughout the week and train in a less body building fashion, you're never going to get "bulky".
2) More importantly, as a woman you have a much lower level of testosterone, this means that you're unable to build muscle in such bulk as you see occurring in the men using free weights.
3) Unless you decide to lift weights 4 or 5 times per week, change your diet and dabble in supplements its very difficult for a woman to "bulk up". Plus it's not going to happen in one session! You won't wake up and all your clothes are too small. So if you don't like the way your body is changing, alter your workouts or seek assistance and find out what you're doing wrong!

"It all looks a bit hard core!"...
MYTH... Take a closer look. See the big groups lifting big weights? See how much ACTUAL training they get done compared to how much talking and socialising takes place. Then, when the big weights come out, keep an eye on their technique or form and range of movement. Are they lifting well or are their pals lending a hand so they can all feel good about themselves?

"I don't need to lift heavy weights, I just want to tone!"...
MYTH.. Heavy weights will NOT stop this "toning". Toning is a way of saying you want to see the muscles more clearly. The reason the muscles are less visible is not usually because they are less "toned" but instead because they have body fat on top of them. Lifting heavy weights is great way to burn fat for men and women and that's a fact! Don't fear it, go with it and lift heavy!

"I find all the men intimidating!"...
True... sorry, can't help you with that! Just get over it and get on with it.

Conclusion...
There should be no "men's section" or for that matter "women's section" at a gym; everyone needs to try and lift free weights from time to time. Resistance machines have their place, but for large areas, and often problem areas for women such as legs, hips and the bum, adductor and abductor machines (you know "the inny, outty thigh ones") simply won't cut it.

Resistance machines have their place and still serve a purpose, even for experienced and regular gym goers. But no programme, no matter the age, gender or ability of the gym user, should be complete without some form of free weight exercise.

Women - get on down to the free weights area and make the "man section" a thing of the past!

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and see my YouTube channel on: http://www.youtube.com/user/BigMikePT

"What's the BEST exercise for...?"

Probably the most common question I get asked is,

"What's the BEST exercise for 'X'....?"

Let me just clarify, I HATE this question. If there was a "best" exercise for each body part, gyms would have  multiples of 5 or 6 machines and everyone would use them. So in short, there is NO "best exercise".

Another point to clarify, the best way of getting rid of a chubby stomach is NOT crunches (this is suggested by members far too often!)

As I always say, when it comes to exercise, variety is key; so, even if you found an exercise that seems to work really well for you, at some point it will need changing or adjusting.

My dislike of this question aside, you can find below my favourite couple of exercises per body part/area and reasons why.
These would be my pick of the bunch (these will probably come as no surprise to regular gym goers but a second article on alternative exercises will follow):

CHEST...

Bench press: Link Oldy but a goody! There's a reason that most gyms have multiple benches. The same reason that the bench press has been used in competitions and strength training programs for years. It works! One of the best ways to active a large majority of the chest muscle fibres and also gave strength and progression easily.

Variations: Incline/ fat/ decline benches. Hand with. Repetition range.

Dumbbell Flys: Link It's good to include rotation exercises in all programs as well as push/pull exercises. This encourages not only joint mobility and stability, but will also activate other muscle fibres.

Variations: Incline/ flat/ decline benches. Single hand for more of a core workout. Cables or free weights.

BACK...

Pull-ups: Link Body weight exercises are often overlooked but are a great gauge of pound-for-pound strength. Pull-ups have been used in PE lessons and army training for years and are a great way of improving back strength, core stability, arm strength and grip strength. Performed correctly with a slow lowering (eccentric) phase, the chest will also benefit. Don't cut corners and carry them out with a full range of movement.

Variations: Hand grip: overhand(upper back), underhand (lower back). Grip width. Additional weight or assisted.

Bent over row: Link Until I began training people I never realised how technical and potentially dangerous this move can be. try performing it side on in a mirror, keep an eye on the technique and make sure you don't gradually stand up.

Variations: Wide grip/narrow grip. Overhand/underhand
LEGS...

Squats: Link Master these and the wheels will follow. Squats are very traditional and again used in strength competitions as they demonstrate true leg strength. Everyone should squat (that's aimed at me too!) Other than lunges, there aren't many exercises that will give you a full leg workout in such a functional fashion. Oh.. I've given away exercise 2...

Variation: Half squats. Sumo squats. Jump squats (advanced). Box/ sit down squats

Lunges: Link These can sometimes get a look as they have an 80's retro gym kudos at times and are often thrown into many people's comedy dance routines. However, lunges are great for improving leg strength and also offer emphasis on joint stability and core strength.

Variations: Walking. Dynamic. Elevated. Multi directional

NB: When it comes to legs, try to avoid quad extensions and leg curls machines at all costs. An 80's design that's not functional and frankly, not safe!

SHOULDERS...

Military press: Link Standing shoulder press with a barbell is a great way to activate your shoulders and can be performed anywhere so no waiting around for machines necessary.

Variations: Grip width. Half range. Push press

Dumbbell lateral raises: Link A great way to target the deltoids and give men and women what I refer to as the "action man muscle". This will give attractive separation and definition between the shoulder area, chest, bicep and triceps. From one exercise you not have all of these and not just an arm and a body.

Variations: Cables. Single-arm

ABS...

Crunches: LINK Performed correctly there are few exercises that will isolate your upper abs more directly and effectively. It's basic but still being used, and with good reason.

Variations: Additional weight. Timed (holding each crunch for 2-3 seconds)

Straight leg lifts: LINK Lower abs can be hard to isolate and often people with incorrect form will complain about back pain. If you can master these your entire abdominal area will get a work out with a particular emphasis on the lower region. Try to think about not using your legs and just your stomach to avoid working the hip flexors too much.

Variations: Additional weight (med ball). Twists for obliques. Half range/ full range.


SUMMARY...
As I said at the start, there is no "best exercise" and the ultimate solution is variety. However, in my opinion these moves are all great for isolating and working the desired areas.

Don't forget to follow me on Twitter: www.twitter.com/MichaelD_PT

AND.. subscribe to my new YouTube channel (please): http://www.youtube.com/user/BigMikePT

MeTube...

I've JUST launched a YouTube channel today! Exciting times!

The idea is that I'll upload individual exercises in order to help explain some "gym language" to people and also show some of my favourite individual exercises in the section "From the locker...".

I'll also be uploading general workouts for different body parts and strength and conditioning style workouts that people can follow.

I hope you enjoy it. Any suggestions or requests please send them to: MichaelADarren@Gmail.com

And don't forget to subscribe to my channel using the link below :-)
www.YouTube.com/user/BigMikePT

You can also follow me on Twitter at: www.twitter.com/MichaelD_PT

Thanks,

-Michael- / Big Mike

"What's the point of personal training?.."

I often explain to people that having a job such as a personal trainer can be difficult. You don't have any tangible products as such to sell; instead your offering a concept, your time and a new way of life.

The customer pays their hard earned money and doesn't receive a nice piece of clothing or electrical goods; more often than not after that first transaction, they get nothing!

Once that barrier is crossed, there are still some people who aren't quite sure what it's all about.

So...

"What's the point of personal training?.."

Well, there's no one-size-fits-all answer; just like the training, it's personal. Here are just a few of the things that working with a personal trainer can offer:

KNOWLEDGE...
Despite what you may think from visiting some of your gyms, you can't just be a personal trainer without some study. Sure, some trainers are better than others, and some are very average to say the least. But they have one thing in common - knowledge.

I'm forever telling people that when I first joined a gym, I probably wasted 2 years of training incorrectly. I did a bit of this, some of that, some of what I read somewhere, some of what my friends were doing and tried to copy big guys in the gym.

You wouldn't buy a car and "just figure it out" without having lessons. So why join a gym with no experience and go it alone?..

If you can find a well educated and knowledgeable PT, train with them for a little while, take notes, get a program out of it and release yourself into the world of fitness with a bag full of knowledge. Don't be afraid to have tastes and ask questions to get a feel for their knowledge.

BUILDING GOOD HABITS...
When you've always done something one way, it's very difficult to correct or amend this. They say, "to form a habit you have to do it the same way 21 times consecutively". Imagine you've done something incorrectly for years, the issue is probably much bigger!

It's hard to put into words the importance of good technique in the gym. Good technique reduces the risk of injury, offers greater benefit from the exercise, will allow you to progress and lift more in the long term, isolates muscles and doesn't allow for compensation from other muscle groups. In short, with the correct technique you'll improve faster an won't hurt yourself at the same time. Training alone or with friends often leads to less focus on tidy technique and instead emphasis on lifting larger weights. A personal trainer can get you on track, improve your technique and offer you timeless pointers to use in the future and set you on the right path for a successful gym career.

These guys could really do with a technique check or two:
- Home gym amusing video
- Deadlift fails and funnies

MAKING THINGS REGIMENTED...
Some people work best to a timetable. They aim for three gym visits a week, then someone asks them out for a drink one night after work, one day they work late and one day their too tired to go. As a result, they're lucky if they get one visit a week to the gym. For these people PT can be ideal. Making appointments which they need to stick to, with, or without enthusiasm. It's a great way to add structure to your week and make sure you get the exercise you need and want.

Some people will even go further than this and say things to their trainers such as "I need an ass kicking". They have an old school idea of PT's shouting at them in a militant fashion and the think that's the kick they need in order to make them work hard. If that's what you want and need, most trainers will be happy to help. But don't worry, that's not the way most personal training sessions work!

MOTIVATION OR FEAR OF FAILURE...
There are certain mind sets which, without anyone watching, will cut corners. We've probably all done it at some point. If this happens in the gym, you do 10 repetitions when you'd set out to do 12. Ten minutes into your 15 minute run you decide "that's probably enough", or when you look at the biscuit jar you think "one or two can't hurt - I've earned them!" Then PT can really help you.

Knowing that you're going to be measuring your success by gains or losses and will be re-tested/measured/weighed on a regular basis can be a great deterrent from cutting corners. More often than not we know the difference between right and wrong, good and bad, it just helps if someone points it out every once in a while.

VARIETY...
The gym can be a boring place. But it really doesn't have to be! Doing the same thing over and over is not only boring, but it's also ineffective. The body adapts to demands over time and if you keep up the same gym program, exercises, weights, tempo etc, your body will figure this out, no longer be tested or shocked and no longer forced to evolve.

There can be ENDLESS exercises and variations on exercises that can be performed to help avoid boredom and maintain progression. But, if you don't know them or don't know which ones work best then you need to ask.

Make sure when you approach a PT, you let them know from day one exactly what it is you want to get out of it (they should ask to be fair). If it's some more variety and new moves you need then tell them what you do and what you're looking to gain - why not book a taster and see just how much they know?..

A TRAINING BOOST...
So you've been training on your own for "X" number of years and you've done well; shed some weight and built some muscle, but it all seems to have slowed down a little.

Progression isn't coming as fast as it did and your body doesn't seem to be changing. Working with a personal trainer with new ideas, moves, structure to sessions and weekly workout can really shock your system and offer a great boost to your usual regime.

"PERSONAL" TRAINING...
Personal training is exactly that - "personal". If you train with someone, or you've been taken under the arm of your more experienced gym buddy then the likelihood is, you do the exercises just because that's what they do and advise you to do.

Personal training should be specialised to everyone dependent on their current level of activity, previous history and knowledge, capabilities and end goals. Your training might be getting you somewhere, but is it exactly where you want to be heading, do you struggle with specific areas of your body, knowledge of how to improve certain aspects, organise your workout schedule and what and when to eat? A good PT can advise you through all of this and even offer information on how to adjust and improve your other sessions during the week.

SO... 
In short, there's a heap of reasons why personal training can work for you. Whether you're taking your first steps into a gym, you've trained for 20 years in a gym, or you're a competitive athlete, that individual attention and "personal" approach can be applied to you in order for you to increase the benefits of your training and keep you motivated.

Perhaps ask yourself: Are you 100% confident that your training schedule, exercises, techniques and intensity mean you're getting the most from your training?...

As I will continue to say, "No one knows everything" so why not bend the ear of one of a personal trainer, see what they have to offer and see if you think they could help you improve your training?
This isn't a sales pitch, it's just fact...

DON'T FORGET, YOU CAN FOLLOW ME ON: www.twitter.com/MichaelD_PT

Healthy eating tips - a realistic guide

When it comes to nutrition and specifically, nutrition advice,I ALWAYS say,

"It needs to be sustainable."

By this I mean people's approach to dieting. It's unrealistic to ask the average person to know the exact content of every meal, weigh out each ingredient for home cooked meals and avoid completely some of the naughty things they enjoy eating. Unless you have a nutritionist, a chef and don't keep a regular job then for many, this isn't a realistic way of life.

For the average person, nutrition management can be significantly improved at your diet issues in much more general terms and taking the following measures to control any poor eating habits...

Portion control...
We've grown up hearing "finish what's on your plate" and "Don't let that go to waste!" and had this conditioned into us from an early age. It's a hard habit to break but an easy one to control - don't put it on the plate. It's often said that the body takes 20 minutes to realise that it's full so inevitably we often eat too much and feel over-full shortly after.

My advice to my clients that struggle with portion control is:
Plate up what you'd usually eat, then, take a third of everything and take it off the plate. If you're GENUINELY hungry 20 minutes after dinner you can have some more. If you find yourself cutting this third from every meal then you've cut your daily calories by a third (aside from snacks) How easy was that!?!..

If lunchtime sandwiches are your downfall, make yourself some wraps, less carbs and there's no way you can stuff all the same filling into that, simple, but it works!

Cheat days ( I prefer "treat" days)...
If you're told "Never do this..", "avoid this at all costs..", "You're not allowed this.." then you'll soon resent your diet and fall off the wagon.
So dangle yourself a carrot. Tell yourself that if you can control your eating habits for just 5 days then you can have a "cheat/treat day" where you eat something a little naughty. This means no mid-week drinking, takeaways, sweets and other naughty bits, knowing that Friday or Saturday is going to be your day.

You'd be surprised how much better things taste when you have them less often. And if you can't control yourself for just 5 days then you have to take a serious look at your will power and commitment to be healthy.

Food preparation...
If you decide to "just pick something up" for lunch or while you're on the go then you'll be hard pushed to find anything that you can classify as mildly "healthy". Seriously, take a walk around your local BP petrol station and try to piece together a worthwhile on-the-go meal. Don't be fooled by pasta "salads". Using the word "salad" doesn't make it healthy!

For this reason, food preparation is essential! Preparing fresh food for the day ahead or tomorrow's lunch will have huge repercussions on your health. It might mean a few less minutes in bed but it's well worth it.

If you seriously can't bring yourself to do it the cook too much at meal times. Cook too much for dinner and use it for lunches later in the week.

Hunger scale...
If at times you find yourself eating for eating's sake then try using a hunger scale. Before you eat, stop and think, "Out of 10, how hungry am I?.." If the answer is 1-5: You don't get to eat, 6-8: it's meal time, 9 or 10: you've left it too late; sure you gota eat but be aware that you've gone too long without food.

By using this scale, this will firstly stop you eating just "because you wanted to" and also make you more aware of your hunger, eating patterns and habits. Often people eat through habit and not hunger.

Drink, drink, drink...
The brain can, at times, have difficulty differentiating between being hungry and being thirsty. When you feel hungry make sure your first reaction is get a drink of water. Have a drink and wait a while if you're still really hungry then go for it, if not, stick with the water for a little.

Most people don't drink enough during the day as it is and this can seriously slow down your metabolism. So, even if you do decide to eat after, adding to your daily water intake will do you some good.

Eat more...
Yeah, yeah, yeah, I just said eat less, BUT, there's a large proportion of people who need to eat more, or at leats more often. It's imperative to NOT skip meals, specifically breakfast! The body likes things to be regulated. It likes to know when it's going to get fed, how much is going to be expected of it in terms of activity and how much rest it can have each day. If you're eating sparadically and skipping meals at times then the body will panic and begin to store fuel and insulation... fat! If you don't want your body to store fat you need to feed it on a regular basis.

Snack with food, not with "snacks"...
When people say "snack" they generally think crisps, biscuit, bits and pieces basically. The actual nutritional value in most of these foods is usually pretty poor and as a result won't fuel you sufficiently and will inevitably, leave you feeling hungry soon after and eating again.

Try to snack on real food. This leads on nicely from the idea of cooking too much, if it's there in the fridge it's easy and tastes decent too. What about the thirds you've taken from dinners now you're all about portion control? Use them for snacks later in the week.

Don't fight fat with Fad's!...
There seems to be endless "Fad diets", often popularised by celebrities, from the Atkins diet, to Special K diet or cabbage soup diet. Whatever it is, avoid it. They have their time and place, if you want to do a last minute reduction for a special event, night out or holiday, go for it. But know that any weight loss is likely to be temporary. If diets worked there wouldn't be a diet industry... there would just be A diet and we'd all stick to it. As I said in the opener, what you eat must be sustainable; these diets are too extreme and too hard to follow. Can you say you'll never drink alcohol, never treat yourself to something sweet, never eat a takeaway or meal out?.. NO?.. then ultimately, the diet will fail.

Summary...
In short, there's LOADS you can do to help control eating habits and improve the quality of what you're feeding on. You don't have to be militant about it, and you should let yourself enjoy food, alcohol, treats and whatever floats your boat... but in moderation. Most people use the 70/30 rule (70% good Vs 30% bad food) and that's not a bad approach.

Often it's just a case of being more aware of what you're sticking in and thinking before doing. It may feel alien at first but it can soon become an easy and sustainable habit.

Don't forget to follow me on (that's not me below): www.twitter.com/MichaelD_PT

1000 Reps - What happened next?..

Well, it's been a while since I mentioned the 1000 Repetitions Club but we've been busy.
Since my initial failure and Matt Lovett's (co-founder of The Thousand Rep Kru) break into the 1000 Reps Kru, I've also joined him.

It was AWESOME, we changed up the format and made it a little more interesting.

GONE:
- Shoulder specific weights! Hanging on to he dumbbells really takes its toll on your grip and shoulders as it is before adding in front/lat raises or shoulder press.

ADDED:
- A new format. Still 10 exercises, but split into 5 and 5. Ie: Do five exercises 10 times, then the other five, 10 times. This makes it more competitive as one set will inevitably be faster so you can't really gauge if you're going to finish ahead of others, it helps to keep you motivated
- Conditioning/cardio elements. One exercise in each group of five that's aimed at getting your heart going and gradually wearing you down
- Putting the dumbbells down. In order to give your shoulders a rest we've started using exercises without the dumbbells and just your body weight. Still hard and still very tiring

So the SECOND effort at a thousand reps looked like this...

CIRCUIT ONE:
- Floor chest press
- Alternate Side lunges (5 each way)
- Russian twists with one dumbbell
- Upright rows
- Mountain climbers

CIRCUIT TWO:
- Backwards lunges
- Reverse flys
- Ab crunches and single arm chest press combo (5 each arm)
- Squats
- Up/downs (plank to press up position and back to plan)

So, again, Matt beat me (35mins 32 Vs 37mins 47). Whatever, I finished it with 10Kg dumbbells and joined the club!

Speaking of the club, there are a load more members now!

We enjoyed it so much that we kept on discussing it with gym members after.
There was a lot of interest so we did a trial run and opened it up as a class format on the gym floor, one in the day time, one in the evening.

First time round over 20 people took place! It was AWESOME! Watching people go for it, sweat it out and feel a whole new level of tiredness!

People really went for it and it was the girls in fact who laid down some serious times!! (using 6kg dumbbells but hay, they were quick!!)

Check out some of the pictures here: http://www.facebook.com/?ref=logo#!/home.php?sk=group_177144515630114&ap=1

Don't forget you can follow me on: www.twitter.com/MichaelD_PT

Stop making excuses to NOT exercise!

GGGGGGRRRRRRRRRRRR!!!

I'm getting frustrated! Why do people consistently make excuses to NOT exercise?...

You're not doing it for the sake of it, because it's fashionable, or because you had some spare time to fill; it's for a better way of life, a healthier lifestyle, stronger heart and lungs, to reduce the risk of injury and illness and improve the way you look and feel - reason enough I think!!!

So WHY do people continue to make excuses (let's be honest, that's usually what they are) to not exercise!?!?.. A few favourites of mine...

"I'M TOO OLD"
Rubbish!!! You're body will become as immobile as you let it. When EVER anyone says this to me I tell them about Nanny Nicholls (a real person), 87 years old, dances 3 times per week, hearing is spot on, she's young at heart, very mobile and very independent. Because she keeps herself active! If you don't use it - you WILL lose it!

So you didn't do the same, it's NEVER too late to start. I'm not suggesting a marathon or Everest climb, but you can significantly improve health and well being at any age!

Just like when you go on holiday and leave your car standing for two weeks, it might not start again without a push, your body, if left alone and unused, will also need a hand starting up. It may make funny noises and not feel quite right but it can soon be a regularly used and reliable runner!

"I HAVE AN INJURY" Worse yet - "I HAVE BACK PROBLEMS"
These back problems are probably caused by your weight! Think about it - what kind of strain is the weight around your front going to be putting on your poor back - it's time to shift it!

As for injuries, granted, some will make it unrealistic to exercise heavily, but.. I've seen people in a gym before on crutches! If you REALLY want to, there is usually ALWAYS a way to get in some exercise!

"I DON'T HAVE TIME WITH WORK"
Work will ALWAYS be there. but unless you don't do something about your health, you might not be!! Stay fit and work becomes less of a strain! Simple as that!

"I DON'T NEED TO EXERCISE - I'M NOT FAT"
I don't give a ****! You're walking round with a Ferrari chassis and a Ford Fiesta engine! Just because you're body looks OK, it doesn't mean it's not crying out inside with all the crap fuel you throw into it. No one has a perfect body (internally OR externally) so you can always improve; whether it's the way you look, muscle tone, waist line etc or the strength of your heart and lungs, you need to do something!

"I'M TOO UNFIT!"
This is ridiculous! EVERYONE has their first gym visit, but if you make it a habit you'll soon be up to speed with the rest of them. Maybe avoid spin classes if you've done no exercise for the past 5 years but there's absolutely no reason why you can't have a regular gym program! Seek the help of a fitness professional - I bet they'd be more than happy to lend a hand.

If I hear "I'M TOO UNFIT FOR PERSONAL TRAINING" one more time, I think I'll cry! That's WHY you have it - to help improve your fitness. It's not a one size fits all package, the trainer is there to asses your current fitness levels and improve them. How can you be too unfit for that?...

"GYMS ARE BORING!"
Gyms ARE boring, but then so is your workplace and you spend enough time there! A gym is as interesting and fun as you make it. Talk to people, smile at people, take a friend, vary your program, try new exercises, try classes - there's PLENTY you can do to stop the gym being boring! We're WELL past the 80's style 30 mins treadmill and 30 mins rowing, bicep curls and home routines! Sample what's on offer.

"I DON'T WANT TO SPEND MY LIFE IN A GYM!"
.. Don't then!!!?... Come for a bit though, a few times a week maybe?.. You can get an AWESOME workout finished in 45 minutes or under; Classes rarely run for much longer than that too! Are you telling me you can't make 45 minutes free in your week a few times for the sake of a stronger heart and lungs, less chance of disease, a better physique and improved happiness in the way you look and feel?... Didn't think so!

DON'T FORGET YOU CAN FOLLOW ME ON: http://twitter.com/MichaelD_PT