February Issue of SUB Magazine

February Issue of SUB Magazine check out my article on page 54-56

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Blast from the past!

 Here a funny video I made with a great friend and a fantastic personal trainer Peter Banister!  We were just having a laugh and see what exercise we could do on a airplane.  Maybe you could try it next time your on a trip.  The take off exercise is hard and is a good one to try.

Enjoy!!!

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Great love and hate story about Squats!

Here a great article on squat and what its about.   Great story about his journey in life and how he saw the light on why you should be doing Squats in the gym.  Take some time out and read it!

Click Here to read it!

Article from stronglifts.com and its call I Squat, Therefore I Am.

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Let’s talk ‘Soy ’

Soy protein that is!

You may hear lots of different things about it, as I do and it’s hard to know what to make of it. I am not really one for Soy protein supplements as I like my whey protein and have never got into the Soy thing. I feel that you should choose what you think is best for you and maybe research into it a little yourself. Now lots of different magazine’s and website will make comparisons between ‘Soy and Whey’. They base this on a number of different criteria for instance, biological value, amino acid and protein efficiency ratio etc.

So all I want to do it talk about Soy…..

Soy has been around for centuries, and use all around the world. It is used in large amounts by Asian cultures. Soy protein is a complete protein unlike all other plant sources. Other plant sources don’t always contain the right amount of amino acids so they are classed as incomplete. This is why vegetarians have to combine lots of different foods in their diet to get the right amino acids to form a complete protein. Soy protein has also shown to contain extra amounts of certain amino acids, which in turn improve the nutritional value of other foods in someone diet. One of the downsides to Soy is that as a plant it can grow almost anywhere, you are probably asking yourself, why is this a ‘down side’. Soy can grow in soil that has little or no nutritional value to it. This means the Soy plant with not be-able to absorb the minerals it needs to be a great protein source, meaning the plant will be a low quality food source. Also research has shown that soy protein isolate, has high phytate content. Phytate has binding properties that blocks the absorption of minerals like zinc, potassium, magnesium and calcium which are important to the way your body functions. Protein is broken down into amino acids as I have said previously and Trypsin is this important enzyme. Soy protein isolate content not just Phytate but also Trypsin inhibitors. Trypsin inhibitors disrupt the breakdown of protein into amino acids, so this goes against why we take protein supplements. Now this is the negative things I know about Soy protein isolate but the good things to Soy are:

Soy – Good!

Soy is low in fat so has shown to reduce cholesterol levels and is very evade heart disease. Research shows it helps reduce the risk of osteoporosis, and is beneficial for women on the edge of menopause. One of the best discoveries on soy is the related to prostate cancer.

So to finish I would personally say you are better with a Whey protein then a Soy Protein supplement because of the inhibitors and at the end of the day it’s about taking protein supplement of fitness benefits and not osteoporosis, menopause and prostate cancer.

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Quote of the Week, week 7

To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” ~ Buddha

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GVT - German Volume Training

German Volume Training has its roots in Germany. The method is to perform the same exercise from 10 sets of 10 reps. You should pick a weight that you could lift for 20 reps at the start of the exercises, around 50-60% of your 1RM* load. At first with this type of training you will not feel like you are lifting a heavy enough weight but this is normal at the start of the exercise. After several sets you will start to fatigue, as you are just resting for 60 seconds. As you start to fatigue you will feel the need to increase the rest time but you have to stay very strict with this break between sets, so use a stopwatch. Also it is important not to perform forced reps, negatives. If you can’t do the reps in that set with strict form, stop and make a note at which rep you stop on, you should keep details about the exact reps you have completed and are doing. Again just count the repetitions you complete in a strict form’.


Now how many exercises do you perform?

GVT is designed to do just one exercise for each muscle group, so it’s best to choose an exercise that recruits as much of the muscle as possible, e.g. Squats, Deadlifts, Bench Press etc. As this type of training is so intense, you need to give the body a longer period to recover, it’s best to give each muscle group five days rest. If you want to do more exercise for individual body parts, Biceps etc, just perform 3 sets of 10-15 reps. I have heard you can perform up to 20 reps but I feel it’s going a little over board.

How to write out a program for GVT?

As GVT works best when large muscle groups are recruited at once. You can split the program up over 3 days but I not heard anything saying you can’t do it over 4 or 5 days.

4 day split program

Day 1	Day 2	Day 3	Day 4	Day 5
Chest and Back	Off	Leg	Shoulders	Arms

Chest and Back program

Exercise	Sets	Reps	Rest Interval
Bench Press	10	10	60 sec
Chin Up	10	10	60 sec
Cable fly’s	3	10-15	60 sec
Bent Over Row	3	12-15	60 sec

 

When you can complete 10 sets of 10 reps it’s time to increase the weight by about 5%. Again you should keep details about exactly what reps you complete. Just count the repetitions you complete with in a strict form. I recommend that after 6 weeks of this training method (style), you should change it, up to a different training style for around 2 weeks, to allow your body time to recovery before returning back to this style. You should find that this will help you get bigger gains and at the end of the day that what it’s all about.

*1 rep max

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Casein Protein?

Casein Protein?

Many people don’t know the difference between Whey and Casein and there is a big debate about which type is the best. They are both good sources of protein, with a rich pool of essential amino acids. It’s difficult to make a comparison between the two sources; it’s like comparing two people doing 26 miles, one running the distance and the other walking the distance. They will have completed the same distance but in different times. So Whey and Casein will both give you all the amino acids you need but over different times scales.

Things you may not know about Casein

Casein is a dairy protein from cow’s milk and whey is a byproduct of cheese. Casein is absorbed slowly into the blood stream because casein forms a ‘clot’ in the stomach, it affects the rate at which amino acids are absorbed. This means that the amino acids are released over a longer period of time (like the person who would walk the 26 miles). This means that casein is a great supplement to take at bedtime, as it will be released slowly over the 6 to 8+ hour of sleep. As you sleep your body repair it’s self and it needs protein (amino acids) to do this. Also casein protein is great to take when you know you are going to spend a prolonged period without eating or should I say without the opportunity to eat anything that is protein based. Some people may have problems with lactose and could experience bloating from casein, plus some people are allergic to casein.

Choosing Casein

Like whey there are numerous choices for casein supplements but the one to keep your eyes open for is micellar casein as this is the most effective. A lot of supplement companies now have introduced using casein protein in their protein blends.

As I have written in previous articles, it’s all about what you need the protein for, but I personally would choose a protein blend. I look for a blend with whey hydrolysates or isolate and casein (micellar if I can find it). Every country has different protein companies so I don’t want to get into which company or protein brand to go for. If you have any queries, feel free to email, but remember the answer would be my personal preference. It may be more beneficial to use the information I have given you and check the internet for more information on the subject which suits your personal requirements.

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Just finish read a article on Minerals

Just read a good article on Minerals for weight loss its from fitho.in

Take a read and see what you think!

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Some core exercise's to help in your workout

Here some are great exercise to add into your workout or to try next time you are in the gym. The is two exercise for the core and you should look at do 3 sets of 15-20 reps. The third one is a great leg exercise's and you should look to do 3 sets of 15-20 reps on each leg.  The third exercises is also great of the core and to make it harder for your core hold a weight above your head as you do the exercise. Enjoy and have fun with it.







If you like to hear more tips and workout coming in the next few weeks, subscribe by entering your email address.

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Quote of the Week 07 Feb 2011

"Get up and finish what you have started"

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January Issue 2010

You know the drill; Read it for free - www.onezerogroup.co.uk This month we feature interviews with three men from Manchester - Ian Cheeseman, Tyson Fury and Richard Yates as well as the usual What's Hot and What's New sections plus Groom'd and new for 2011 our Tech Know section!

Plus my new article on page 50-52

Enjoy!

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Let talk more about protein powders!

In 'Why Whey' I talked about the two main types of whey proteins but as you may know or have heard there are more forms of protein powders on the market today. So let us not hang around and let's start talking protein powders.

Whey protein: This is a by product produced by the process of turning milk into cheese. It's known for its excellent amino acid profile and rapid digestion  value. To get the best benefits - consume this type after a workout or breakfast.

Casein protein: This also has an excellent amino acid profile but since casein is digested into the bloodstream slowly, it's not suitable for pre or post workouts.  To get the best benefits - consume at anytime of the day, but not breakfast or immediate after a workout, as your body needs protein fast at this point and as I said earlier it's digested slowly.

Protein Blends: Generally a combination of several types of protein and this also includes casein and soy proteins.  Protein blend is great, providing the full range and spectrum of proteins from all types, the jack of all trades in the protein world. To get the best benefits - use it between your main meals and after a workout.

Whey hydrolysates: It is also known as petides, it's the quickest absorbed protein around, as the body prefers peptides to anything else in the protein world. It's highest in the essential amino acids due to the very low heat produced as its being made. This type is the best prior, during and immediately after a workout as it enters the bloodstream quicker then any other type of protein.  Now, I'm not one for drink protein 30 minutes before and during workout.  I don't seem to need it but understand why some bodybuilders do it, but I'm against it myself.

Soy Protein: Soy again is a fast digested protein and contains substantial amounts of amino acids. It is one of the most controversial of the protein powders and I have heard good and bad things about it.  I will do an article on this at a later date, so look out for it! To get the best benefits - use in the same way a whey protein and protein blend, as people tend to use this type of protein in place of the others.

Money?

When it comes to money, protein shake or meal replacement tends to hit the pocket less in the long term than whole foods.  They also make life easier when traveling around and it's also quicker than cooking food every three to four hours.  I believe that we should get everything from whole foods and not use meal replacement or protein supplements but as it's extremely hard to do this with our lifestyles, it can be a means to an ends.  All dietary protein should come from meat, poultry, eggs and fish I fell, as it a natural food source for the body.  You shouldn't using protein supplement any more than three times per day.  Now which one to buy?  It all depends on what you need it for, but if you want to cover all the areas in your training, go with a protein blend (as it caters of everything you need in a protein powder). If you are looking to use just protein supplements around your training then Whey Hydrolysates is the way to go and if not Whey Protein (Isolate).  For meal replacement casein is good, as it is slowly digested, giving you a nice release of protein over a few hours.

The bottom line is, I would go for a protein blend as it will give you a full spectrum of what protein is used for.

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Quote of the Week 18th Jan 2011

Any training that does not include the emotions, mind and body is incomplete; knowledge fades without feeling.

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Quote of the Week!

 After watching Biggest Loser "UK" yesterday.  This quote pop into my head, cant remember who said it but here it is.

"Winners find a way, losers find an excuse" and also

 "If you not trying your dying"

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Help Keeping Your New Year Resolutions Part 5

Commitment

To stay focused we also need to find the passion for what we are doing.  We need to visualise our goal everyday to stay committed to your decision.  I want you to start looking at people who have the body type you want, maybe start to look at how they exercise, eat and the habits they have to stay looking like they do.  Go and look at clothes you would like to buy and wear when you reach your goal Basically start envisions and living your life as if you have hit your goal or target already.  If you start to mentally commit to the idea of living your life in a different way your body will have to follow.  Let start to create the conditions for success today, now before you have actually achieved them.

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Help Keeping Your New Year Resolutions Part 4

Focus again!

I have said focus is a big factor for not reaching a goal.  People will make excuses and blame their failure on not doing the right kind of workout or diet. Yes, this in a way is a factor but this factor is easy to change, a personal trainer, the internet, this blog, books and magazine will help.  A personal trainer is always going to be your best bet to any fitness goal.  You can read or watch videos to you heart's content but you can still be doing the exercise wrong and it's a Personal Trainers role to fix that.  Plus a great Personal Trainer will help with the factor of staying focused with positive comments and advice.  Talking about focus, back to the topic in had and more on Personal Trainers at a later date.

In the first part we looked at obstacles that stop us focuing, you will see that many obstacles are mental obstacles.  It;s about choosing to be in the room mentally as well as physically, if you develop this you'll see immediate improvements in your fitness levels and body.  You will start pushing yourself more and more.  You will notice that you start to become less stressed as your brain begins to train itself to focus on positive things and not the negative aspects of your life.  As the saying goes:

A healthy body is a healthy mind!

Unless you choose to focus mentally on the challenge at hand you will never be able to push yourself physically, as the mind is normally the first thing to falter in any workout or challenge.  If you think you can't lift a weight or run 10k, you'll never lift that weight or run 10k etc.  You will get nowhere unless you mentally overcome it!  The mind is a powerful tool and if any doubts or uncertainties pop up in your mind you need to refocus on the job at hand.  Think about the positive things you have done all ready, things you have overcome and you will see there is not just a way around the doubts, uncertainties and obstacles but a path straight through it.  Take the bull by the horns and wrestle it to the ground.

What I'm saying is focus in a positive way and you will be amazed at what you can do!

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Help Keeping Your New Year Resolutions Part 3

Focus

Ok you have chosen your goal and understand the meaning behind it and make the decision to commit to it.  Now we have to look at how to focus on the decision.

if we lose focus on our goal we will lose the connection and the passion to why we are doing what we are doing. Staying focused on the long-term goal will help keep you positive and connected to achieve the outcome. Every goal will have its setbacks, bad patches and uncertainties but keeping focused on the goal will help drive you through the hard times. Focus is essential to reaching your goal more than anything else. The number one factor I believe in people not reaching a goal is they just go through the motions and don't think about the reasoning behind it.

Take a second and think about how many times you have used or been in the gym and gone through the motions or just turned up at a gym fitness class and just did not work. Be honest did you truly focus on the project at hand. Could you have pushed yourself harder?

I guess the answer is YES! Everyone has bad days or obstacles in the way. We need to see if this is an element in your control or out of your control. Think about the times you lost focus or didn't focus to begin with and write them down e.g.

• Reading a book/magazine
• Talking to people
• Phone call or texting
• Injury
• Bad day at work

Now write down a way to change this e.g.

• Talking - I'm not saying don't talk at all but if you talk when you should be working out you are not focusing on the job at hand.
• Phone -Why take your phone in the gym. If it is to listen to music turn the airport control button on, if for a timer buy a timer.
• Injury - Lots of people use injury as an excuse not to workout and rest. With most injury's that is what you have to do, but maybe you have a calf injury you can still do some core work or upper body work.
• Bad day at work - you can use this in a positive way to push yourself harder e.g. Boxing or a big weight session, I bet you'll feel better afterwards.

If you need help with this, comment below and we will find the answers together!

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Help Keeping Your New Year Resolutions Part 2

Choices

On this journey you are going to have to make choices and decisions that in the long term will bring joy to your life and a more fulfilling feeling of self worth.  In the short term these choices or decisions may cause pain, feeling of missing out or any another negative emotions.  Virtually everything you do in life is a choice or decision that we make consciously or subconsciously. We can choose to dwell on the negative emotions/situations or focus on the positive side.  You have to fully understand that this is your choice and only you can ensure your goal is met.  You can have the best help in the world but unless you full choose to reach your dreams and not let anything stand in your way (mainly yourself) you will reach your target and may go beyond that too.

People I see say, they like to, want to or wish to be healthy, slimmer or stronger etc. But they don't choose to be or don't fully commit to the decisions.

I always say to my clients "like to, want to or wish to" are negative words or choices.  It's gives you the opportunity to fail.  Saying you're going to or will be healthy, slimmer or stronger etc, forces you to fulfill your goals, no matter what challenge comes along. They are words that have no room for failure.

To read part 1 (Help Keeping Your New Year Resolutions check here

Saturday and Sunday i will post parts 3 and 4

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Help Keeping Your New Year Resolutions

If you are reading this article or blog you may want to enrich your life more through fitness. I am going to talk about how you can reach your full potential and achieve your set goals and beyond.

The first step on this fulfilling journey is to decide what you really want out of this?  Once you decided your goals you have to choose to do it! It is easy to pick a goal or dream but the hardest part is to take the step to make it a reality.  This step is one of the main things in making your dream come true.  Everyone from world champions to the average Joe has to take this big step to fulfill their journey and reach the goal! Both need determination and persistence through obstacles, challenges, doubts and setbacks, whether it's from bad session in the gym, problems at work/home of any negative aspect.  You are going to have to choose to focus and succeed on your journey.  As you see it's your choice, it is what you focus on that will make you successful on the field, in the gym or just in your life.

This goal has to become the main focus in your life which is hard when you have family, work commitments and bills to pay.  So you have to fully understand why you are doing this to stay on the path to your goal.  I want you to write down answers to these questions.  There is no right or wrong answers to the question: it's just going to help you understand what you want out of this.

1.What is your goal?  

• Short term (in the next month or two)
• Long term (in one years time and beyond)

2. How will reaching your goal better your life and the one's you love?

3. What would you lose if you don't reach your goal?

4. What obstacles may you face on your journey?

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New Year's Quote

We will open the book. Its pages are blank. We are going to put words on them ourselves. The book is called Opportunity and its first chapter is New Year's Day.
"Edith Lovejoy Pierce"

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