Tag Archives: results

3 Thing That Cause Slow Metabolism

Firstly I’d like to say this; if you have any legitimate medical conditions that have been diagnosed (hormonal issues, nutrient deficiencies, age related illness etc) then you need to listen to your specialist and work through your health issues, I wish you a speedy recovery.

If you haven’t had the above officially diagnosed then here are the 3 top reasons for your slow metabolism.

Oh, before that though.

A ‘slow metabolism’ in healthy adults isn’t really a thing, it’s just an excuse for people that need a convenient excuse for their excess body fat that people won’t question, that said I’m sure there will be the coveted ‘exception’ who disagrees with what will be written below because, reasons.

You’ll find a lot of people are certain that they ave a slow metabolism and I’m going to tell the three main causes of it.

1 – Sub optimal amounts of lean muscle tissue

2 – A sedentary lifestyle

3 – Excessive daily calorie consumption

All of these lead to your ‘slow metabolism’.

Yep, sucks doesn’t it.

Since I’m nice I will give you three ways you can reverse your slow metabolism.

1 – Lift weights & get stronger

2 – Spend less time sat on your ass and increase your NEAT (non exercises activity thermogenesis) by moving more each day

3 – Try not to eat like a child that has thrown a tempter tantrum all to get bag of sweets, aim for more nutrient dense foods instead 🙂

There you have it, what causes a slow metabolism and how to reverse it.

Enjoy,

Ross

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Is it really your body you should hate?

Do you hate your body?

You shouldn’t, it does a lot for you.

A lot of people certainly do, yet there is something that many forget when they are steeped in their loathing.

It’s not your bodies fault it is the way it is.

Honestly, for the most part it does it’s best to keep going for you, despite the excessive amount of calories you force in to it via sub optimal food choices, calorically dense beverages, or even the sleep depriving activities you subject it too.

Regardless of what you do to it, it does it’s best.

So, let us say you have a few extra lbs, who’s to blame?

Is it your body because it’s out to get you and store as much excess body fat as possible so that you have a lower value in the overall dominance hierarchy, or is it because of ‘you’?

*’you’ being mental attitude, bad habits, lifestyle choices, essentially your consciousness, you mind as it were.

Our bodies are vessels, nothing more.

We are in control of them because nothing happens without some form of thought process first (for the most part, medical exceptions that affect mental/hormonal health/perceptions of reality or control excluded).

A lot of people find it easier to blame poor genetics, a bad hand that life dealt them, basically anything else other than themselves.

You’d be surprised how many people keep their ‘genetics’ int he fridge or wine rack.

It is in everyone to take control, all you need it to look inward and honestly think for yourself for a change.

“I think, therefore I am.”

Wow, this is getting quite deep 🤔

Don’t hate your body, appreciate it because what you see aesthetically is not a reflection of a ‘naughty/bad body’ it’s a reflection of YOUR mental state, of your mind, a reflection of what we might call ‘you’.

Your body is not to blame, you are, remember that, accept it and change it.

Change your attitude and you will change your life.

Give it some thought.
Ross

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Guess who’s fault it is….

Morning All,
 
There is always a decent amount of talk on here about training, occasionally there is even nutritional information.
 
All of it is based on what a great many people have done in the past and succeeded with.
 
Now before you start screaming at the screen “Everyone is different, we need to find what works for each individual”, you’d do well to keep this thought in mind.
 
– There is a high probability that you’re not special, or as unique as you think.
 
It might seem like a horrible thing for some to hear, however it is quite true.
 
For example, I have yet to see someone who doesn’t make progress on a solid 6-12months of 5×5 when programmed correctly. Or a person to not make positive body composition changes by improving food quality and keeping a food diary.
 
Yep, we all fall in to this part of the bellcurve.
 
Of course there are some people that are on the fringe and known as hyper-responders & non-responders, however for the most part I’m willing to be that’s not you.
 
Why would I make such an assumption?
 
Experience, a lot of experience.
 
If you were truly one of those you’d be easy to spot. You know the types, those who can’t lose fat regardless of what they do, or those who can’t build muscle, the ultra rare ones.
 
That’s not you, as such here are your answers if you think those are you:
 
Weight/Fat Loss not happening = you’re consuming too many calories & under stimulate your body in training, fact.
 
Weight/muscle gain not happening = you’re not consuming enough calories & under stimulate your body in training, fact.
 
Two very hard pills to swallow, even if they’re sugar coated too.
 
I get it you know. Why you want to be that exception to the rule. To be the one that truly has the world & it’s dog stacked against you, it’s easier to have that as an excuse than to accept the horrid truth; it’s your fault because you’re not doing what you’re supposed to be doing.
 
How do I know this?
 
I’ve been that person.
 
In my early teens I was that guy, the one who said “I can’t gain muscle because of my crappy ectomorphic genetics.” this, was rubbish, the truth was I simply wasn’t doing want I needed to be doing, that is also your truth.
 
Harsh, incredibly, however the sooner you accept it the sooner you’ll start making results, or you can’t continue lying to yourself, at this stage in my career of helping people I don’t care, it’s not my job to wipe your ass and pander to you.
 
After the above abuse, will yo do something? Not for me, for you.
 
Write down answer to these three questions, BE HONEST.
 
1 – What is your goal & is it truly important to you?
 
2 – Do you know the behaviours necessary to achieve what is important to you?
 
3 – Are you doing the above, if not, why not?
 
It’s time to be honest with yourself.
 
You should look in to this thoroughly.
 
Enjoy,
Ross

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4 Little lung busters that also get you strong.

Morining All,
 
Given the nice weather it’s understandable that people want to shift unwanted fat.
 
Many also want some decent levels of muscle too.
 
Here are some suggestions from me to help you with both, be warned however, they are not as easy as you’d think.
 
They play in to the anaerobic nature of training, this will help by creating a large oxygen debt and have a positive effect on not only your VO2 Max, Strength, Calorie Expenditure but also some small increase in EOPC as well.
 
If you want to dig in to this here is a place to start:
 
 
Now it’s time for the suggested sessions 🙂
 
1 – Litvinov’
 
A1 – Front Squat x4-8
A2 – 400-800m sprint
Rest 1-5min, repeat 3 times.
 
I find higher rep front squats are great with double kettlebells, while with a barbell you’re better of sticking to 5 and under.
 
Sprint as in run, however if you have not running track feel free to sub this for rowing, watt bike etc.
 
2 – Flaming Death
 
(No idea where that name came from)
 
A1 – Sand Bag Shoulder Carry (sprint if you can) 30-50m
Drop, swap sides, run rack.
Rest 2min, repeat 5 times.
 
If you don’t have a sandbag that’s cool, just find something awkward to pick up an drop on your shoulder.
 
3 – Tabata Fun
 
A1 – Thrusters: 20seconds on, 10seconds off, 8 times
Rest 2-4min, repeat twice more if your form hold up
 
Double kettlebells work a treat for this, dumbbells are okay, bar is good, awkward objects are awesome, just watch your form. Aim for 4-8 reps per round (20 seconds).
 
4 – Homemade Highland Games
 
A1 – Single Arm Kettlebell Clean & Shoulder Throw x100m (alternating sides)
Rest 2min, repeat 3-5times
 
The single arm clean is easy, it’s the catch that tricks people, here is a nice little video from the Kettlebell Kings explaining how:
 
 
^^ Once you catch the bell here, launch it as far forwards as you can, like a shot-putter would. Repeat alternating arms, start on your weaker side.
 
These can be used as finishers or even stand alone sessions if you really wanted to give them some oomph.
 
All are easy on paper, however in practice you will find this not the case.
 
Enjoy,
Ross

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‘AND’

I’m sure you’ve heard of this classic phrase –
 
“Quality & Quantity”
 
Notice that whenever it is uttered there is a key word that isn’t changed.
 
– AND –
 
Meaning you need both elements to be successful in a chosen endeavour.
 
It’s never been ‘quality or quantity’, that’s just illogical.
 
This is where you find people who champion one or t’other don’t seem to make much headway, essentially because they’re missing 50% of the equation, that’s a lot to miss.
 
Let us look at nutrition for the example –
 
We can all agree that for optimal health you need a high quality of foods, right?
 
Now there are plenty who say that the quality of food is all that matters and while I personally agree quality it a high priority for a lot of people, the quantity needs to be addressed as well.
 
This being said….
 
If you address the quality you will find the quantity drops as a happy side effect because you can only consume so much nutrient dense, high quality food before you start to feel uncomfortably full.
 
Now this type of food would be things such as lean meats, vegetables, fruits, essentially non-processed or man-made/store bought foods.
 
So things such as peanut butter/nut butters wouldn’t be in here.
 
Despite what the media may say, they’re not that great for you because they can easily be over consumed leading to quite a large calorie surplus, thus no potential shift in body composition or weight.
 
The thing with such thoughts is that is goes against people principles, values, beliefs and biases, which is often he case what ‘best practice’.
 
People want what they want.
 
As such they will see out things that confirm what they want (bias), then wonder why they still look the same or worse than they used too.
 
You can also think of this in terms of ‘Product & Production Capacity’.
 
Product – what you want.
 
Product Capacity – what you must do to achieve/sustain the desired product.
 
Yep, to achieve a specific goal you have to do and then adhere to specific criteria.
 
Of course you can let it revert, however you will then forfeit the basic principle of specificity and get something different in return. This is what you may consider a fundamental law.
 
So tell me, how much of the above do you think about & more importantly, how much of the above do you apply?
 
Leave your thoughts/questions below.
 
Enjoy,
Ross

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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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