Tag Archives: results

Memories

Having measurable data is a great way to assess your progress, so why don’t you have any?
 
Fitness testing, body measurements, lifting records are all great ways to see how you are improving and also what you may need to be doing in order to continue to make headway if it is starting to slow down.
 
There are a lot of people who claim they never need to record things, they just remember it all and while they may indeed remember the highlights it’s very hard to keep everything in your head.
 
Typically once we get past a certain point we might as well be exposed to white noise.
 
According to a lot of research in to the field of memory, the average person can retain 7 pieces, plus or minus 2, given you a top limit of 9 and a lower one of 5; obviously there will be exceptions that can remember more just as there will be people who remember far less, it’s just a part of being on the bellcurve.
 
Writing things down and recording the specifics will take the pressure ands stress away from you having to remember each detail. Don’t get me wrong, having good ball park memory is great, however that won’t help you highlight weak areas that need work, specifically.
 
Personally I’m a big fan of making notes and writing things down, not matter who big or small it is, there’s a record. This little habit has saved many a hassle when it comes to wiring future goals for myself or clients, not to mention it give an honest overview of how everything has proceeded, no hiding behind white lies to protect the ego.
 
This is nothing more than simper advice for you, there’s no need for you to take it, honestly, there isn’t.
 
Before we finish I just want to ask you two questions;
 
1 – What sets and reps were you hitting on this day 3 years ago and how do they compete to now?
 
2 – What was your VO2 Max on the date of 22-6-13 and how has it improved?
 
I’m sure you can answer those from memory 🙂 for me.
 
Enjoy,
Ross
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Movements & Muscles

To train muscles or movements…
 
Which thought process is right?
 
Technically they both are, however it simply depends on the purpose of which you are training.
 
You’ll find older lifters speak a lot about training the muscles, feeling the contraction, the blood filling the area and being pain free and younger lifters look to train movements to better improve their performance and ability to move in a pain free ROM.
 
Both schools of thought are good, however if you follow movements first and then add in some specific work for the muscles you will often find that you have more longevity.
 
As with anything it’s about balance, we need both.
 
Let’s look at one of the most most known exercises and how both concepts apply to it.
 
The humble push up.
 
Not as easy as people think because a great many have very very poor movement patters and as such struggle to perform even one correctly, meaning they will not be a bel to ‘feel’ the correct muscles working.
 
Can you now see why we need to train both movement and muscles?
 
Optimally you will train the movement (the pattern/sequence of events) first then the muscles specifically in said movement.
 
It’s entirely possible to train muscles with poor movement patterns, this can lead to injury. If you don’t think this is true just take a look at people in the gym and you’ll see plenty of people with impressive physiques who train their muscles very well with poor patters. You’ll also find old lifters who did the same and have a few injuries for their troubles.
 
If you’re not sure how to perform a move correctly, seek out a trainer/coach to help you.
 
Train movements, then muscles and you’ll find you can stay in the game for many years to come.
 
Enjoy,
Ross

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The same old…

When it comes to nutrition you will find the same information repeated, again and again and again.
Why?
The reason is simple, the reason is because not much has changed regarding nutrition for health and wellness in the last 100 years. If anything the principle of the past are more crucial now than they were back then, especially since the invention or highly processed foods and the world of instant gratification and convenience that we now inhabit.
Here are three age old lessons you need to apply to your moaner life (the funny thing is you already know them, however the chances are you just don’t apply them.).
1- You should eat mostly, if not entirely, unprocessed food. Fods such as meat, veg, fruit and anything home made not store bought.
2 – You should drink more water.
3 – You should eat for health & need, not for emotion.
Look at what you currently eat and more importantly WHY you choose to eat that way. The last point will really open your eyes if you’re honest with yourself.
Enjoy,
Ross

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Fast Fat Loss? Do This…

I see lot’s of people trying endless things to shift unwanted body fat and while their efforts are admirable, they sadly lack the intensity necessary to promote a disturbance in homeostasis that will force a positive adaptive change.

How often do you hear of people doing 6+ classes a week or 2-3 classes back to back and perhaps even subjecting themselves to the newest fad diet that has an unhealthy level of calorie restriction and still get no results? Pretty often I would guess.

People get stuck in a routine that eventually fails to deliver results.

The reason people don’t get results can vary but typically it has something to do with effort levels, calorie balance, recovery and training that their body has become too efficient at. I would like to give you a little workout to day that will be completely different from the norm and produce the results you want. If you’re after nutrition guidance then that’s a topic for another day.

Here is what you need to do… Pick up moderate to heavy (remember to be safe) awkward objects and carry them for a select period of time or distance for repeated efforts. This will cause every muscle in your body to work in an inefficient (but SAFE, remember to be safe) way which will force an increased oxygen debt, metabolic disturbance and kick start your fat loss while also improving strength, lean muscle mass and CV health.

Now some guidelines of how to build a workout:

– Hit all the major muscle groups of the body
– Limit training time to 30-45min 3-5 days per week (sometimes less is more)
– Use different objects (more on this soon) to stimulate your body
– Rounds can be up to you – Timed books of 5,10,15min work well, as does setting a distance, say 400m
– Rest as needed (ideally keep it short, say 60-90 seconds)
– Repeat your efforts for optimal results

Below is a workout for your consideration (3 and *5 days):

Monday: Bear Hug Bodyweight Sandbag Carry – 3-5x500m
*Tuesday: Bodyweight Prowler Push – 1 mile, repeat if feeling strong
Wednesday: Off – Foam Roll/Stretch
Thursday: Farmers Walk (half BW in each hand) – 2-4x400m
*Friday: Bodyweight Sled Drag – 1mile, repeat if feeling strong
Saturday: Half to Bodyweight SandBag Shoulder Carry – 3-5x500m
Sunday: Off – Foam Roll/Stretch

What is written above is only a guideline, take the time to have a think about loaded carries and give them a try, after all, what’s the worst thing that can happen? You don’t get results meaning you’re no worse off than you were, or potentially you get great results and learn that change is actually a good thing.

Enjoy,
Ross

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Why You Don’t Get Results, Part 1.

Morning Guys,

I willing to bet that a lot of you are not getting the results you want, but you don’t know why.

I do, would you like to know?

You lack consistency, patience and you just don’t train properly.

Harsh but true for the majority of the population, if it wasn’t true PT’s all over the world wouldn’t have a career.

There are many who train for the short term purely for their holiday, wedding, social event or summer season. This inconsistency leads to a constant search for magic pills and quick fixes which is why you won’t achieve any real results.

We all know about setting goals, but very few people set *long term goals, they only focus on what they an achieve quickly because facing the fact of reality and how long some goals will take is too much effort.

*Short term goals are vital, but they should not be the overall goal, they should only be the stepping stones to something bigger.

The patience to stick at something for the long term will help you form positive lifestyle changes, learn to look beyond months and start planning in years.

Now for the interesting bit, the training.

If you want to add muscle size, strength, or points to your VO2 Max then you need to program accordingly. This will often mean doing plenty of things you don’t like mixed in with a lot you enjoy, you must resist the temptation to stray from the program no matter how ‘bored’ you get.

Does it matter if it’s boring if you get the results you want?

If you want results the best piece of advice I can give you is to hire a decent trainer/coach and let them take control. You will stress less and have a structure to follow, trust me, it will be worth every penny.

Part 2 tomorrow.

Enjoy
Ross

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The Most Common Mistake People Make.

The Biggest Mistake People Make:

Our culture has long been obsessed with the number we see on the scale, even though more and more people are putting them in their rightful place (the bin), there are still a lot of people who let the scale rule their lives.

Various people will jump on a set of scale at any given chance and it usually has one of two effects:

1 – Elation because they’ve dropped 1Lbs.
2 – Depression because they’ve gained 1Lbs which results in them devouring an entire cake.

It’s 1Lbs… 1Lbs!! Stop worrying so much about what you weigh.

Today you will learn some of the reasons why you shouldn’t rely on the scales and how you don’t need them to tell you that you should feel good about yourself. The scales are just a number, you’re more than a number, you’re YOU don’t let a silly number define who you are.

Here are a few of the reasons to throw away your scales:

– Weighing yourself becomes obsessive.
– They can cause mental issues with food (Anorexia etc).
– Your weight has little relevance once you have been training for a while, it’s al about body comp.
– A persons weight changes daily depending on what foods they eaten or what time of the month it is…
– Different scales will give you different weights ‘Your’ scales might say you’re lighter than someone else’s which makes them largely invalid.
– If you 1Lbs of fat and gain 2Lbs of muscle your weight will go up, but that’s not a bad thing.
– We are not defined by how much we weigh.

There are lots more reasons but these should be enough to validate throwing out your scales.

If you want a true indication of how your progressing take PHOTOS as they will not lie to you. If you’ve lost fat you will be able to see it.

Simple really.

Enjoy
Ross

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To Stretch or Not To Stretch.

Morning Guys,

Are you muscles tight?

Do you feel your upper back is always filled with constant tension and requires stretching out?

Are your hamstrings painful after a long day of sitting?

Is your lower back in need of a good crack?

Well fear not, for I have the answer to your tenaciously tight areas;

DON”T STRETCH THEM.

No, you haven’t read that wrong, I said don’t stretch them. There is a high possibility that the muscles you feel are tight are actually trying to pull your body back into alignment (the body is clever like that you see).

If something is out of balance it will strive to hit the point of being ‘just right’ and all of your efforts to lengthen those areas that don’t need lengthening can potentially lead to injury. This is because your muscles are what is known as ‘Long Tight’ chances are they will also be very weak too, these muscles in question are filled with tension because they’re getting close to the point of going ‘ping’.

What can you do?

Stretch the opposing muscles & strengthen the ones you feel are tight (yes, you want to work the muscles you feel that are tight, this is because they are often long tight and weak).

If you have tight hamstrings, stretch your hips out. Try a Kneeling Hip Flexor Stretch (Place one knee on the floor and elevate the foot, then extend your hips to feel the stretch.)

Maybe it’s your upper back that feels like rocks then stretch your chest. Use a Pec Stretch (Place one arm up against a wall, have your elbow in line with your shoulder with your forearm and hand directly about the elbow joint against your chosen prop. Lean forwards into the stretch.)

Perhaps lower back is the culprit… This will also require you to stretch your hips. As above.

If you’re thinking ‘what Exercises should I do?’ the try these:

Hamstring – Good Mornings, Box Squats, GHR
Upper Back – Supinated Grip Seated Row, Single Arm Dumbbell Row, Face Pull
Lower Back – Same as Hamstrings

A good pace to start would be by using all of the stretches I have given in combination with the Box Squat and Supinated Grip Seated Row, if you do you will find your body starts to feel pretty dam good in no time at all.

A1 – Box Squat – 5×10 (start off at half of your body weight, build up to your bodyweight)
A2 – 30 Second Hip Flexor Stretch (30 seconds on both left/right sides)

B1 – Seated Row – 4×12 (start at half of your body weight and work up to your bodyweight)
B2 – 30 Second Chest Stretch (30 seconds on both sides)

Enjoy
Ross

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The Busy Persons Guide to Fitness: But First, Let Me Take a Selfie.

Over the past few days I have given all of you busy busy people out there the means to carve a body worth of a place on Mount Olympus, provided you are willing to put in the effort.

Today I will explain how you can track your progress and stay motivated in 6 easy steps:

1 – Buy a Training Diary to Track Strength. You will record your workouts, weights lifted and reps.
2 – Buy a Nutrition Diary or My Fitness Pal. You can track your macros/caloric needs each day.
3 – Take a Before Picture. This will help you see where you started.
4 – Take a Weekly Progress Picture. This will make for a nice montage when the time is right.
5 – Take an After Picture. This would be your last photo after a 6,8 or 12 week training phase.
6 – Compare Week 1 & Your Last Week. Enjoy your results and notice how much YOU have achieved.

Thats it. Tracking your progress is very simple. Just keep a diary or two and you will be able to see your numbers steadily climb in the weights you’re lifting, while you will watch your fat melt away.

Enjoy
Ross

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