Deadlifting – Why?‏

So apparently when I start talking about deadlifting I find it hard to stop.

It is like a packet of pringles, once you pop you can’t stop.

Well not for us, as we are all health conscious people and wouldn’t eat such rubbish like pringles.

Yesterday we covered more technical aspects of the deadlift.

Today we are going to advance on to looking at why we should be deadlifting and how you should be programming the deadlift into your workouts.

Despite the injury risk I perceive in heavy deadlifting I still think it is a must for those looking to make big strength gains and packing on new muscle mass.

There is a risk with most exercise so don’t overly worry about this.

The deadlift helps to strengthen more major muscle groups than pretty much any other exercise.

Obviously, the deadlift hits the posterior chain hard. Working various muscles in your legs, glutes and hips.

It also works heavily your lower and upper back.
People sometimes forget that during the pull phase and upon completion of locking out the knees standing that it strengthens arms and shoulders as well.

The deadlift is also a key component of building core strength. Having a strong core is crucial as our core is necessary to complete most movements.

Core is usually a wishy washy term. By core I mean, abdomen, stomach, hip, lower back and glute muscles.

As I stated earlier if you want to make the quickest and best strength and lean muscle gains then look no further than deadlifting.

How should you incorporate this in your training?

When deadlifting I never program any more than 6 repetitions.

Deadlift is an exercise where form is of the upmost importance. Upwards of 6 reps I find that form becomes sloppy and the risk of injury increases greatly.

To ensure the quality of reps keep the numbers low and focus on having the perfect form to take away a large risk of the injury which is apportioned to deadlifting.

As with any big lift I like to add some accessory lifts which help to compliment and improve the areas we are hitting on the deadlift.

Alongside any deadlifting programme I will always accompany it with these 3 exercises;

RDL’s (Romanian deadlifts)

Barbell hip extensions

Rack pulls

These exercises mimic the movements during a deadlift and work the same muscle groups which will help to make your deadlift stronger.

Believe it or not you may have the wrong body type for deadlifting which will make this harder for you.

If you are an ectomorph which is the build where you are taller with long limbs and are likely to be leaner and skinner it could be more difficult for you to deadlift.

Due to having a longer body the difficulty of maintaining the correct posture increases. If this applies to you, be extra vigilant.

Again, the deadlift has set my keyboard on fire.

I know you all love the deadlift but tomorrow will definitely be the last part of my impromptu deadlift series.

We will look at different variations of the exercise particularly looking at my favourite, the trap bar deadlift.

As usual I appreciate any feedback on these
e-mails so let me know what you guys think!

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Deadlifting – What Is It? And How Do You Do It?‏

Consistently I discuss ‘the 3 big lifts.’

Previously I have written about the squat.

Today it is the turn of the…..

DEADLIFT

Just like many topics in the fitness industry you could ask 5 different people their opinions on the deadlift and receive viagra super active 5 different responses.

I have mixed feelings on the subject but I shall try and articulate them succinctly enough to give you some great information.

WHAT IS A DEADLIFT?

Basically this is when you take the bar from the floor to a standing position roughly at your hips.

Technique is key in every exercise you do but it is even more vital in the deadlift. Any slight wrong you have in your technique could result in injury.

Trust me; you do not want to mess around with back pain.

Get your deadlifting technique as flawless as you can.

Firstly we shall discuss how best to grip the bar.
I strongly advise that anybody who uses the straight barbell deadlift uses a double overhand grip.

This is the most basic and easiest to apply grip.
It is also the safest and ensures your body is as symmetrical as possible during the lift.

Some people use a mixed grip, with one overhand and one underhand. This is the strongest grip available and will aid you to lift a higher total.

However, it can be problematic as it can put a slight tilt on your hips and spine which could cause a muscle imbalance.

For most of your session, especially with higher reps I would go with the double overhand grips and utilise the mixed grip when going for attempts at your 1 rep max or heavier sets.

Once you have secured your preferred method of gripping here is what I want you to do next.
Stick your ass out; make your chest as tall as possible. Your back should be as flat as it possibly can.

Head looking up to exaggerate this body position.

Bend your knees until your shins are touching the bar. I want the bar attached to your shins throughout the lift.

Keeping your chest flat, start to pull the bar by keeping the bar close to your body, it should scrape up your shins and your thighs until your knees are locked out.

At the top of the deadlift avoid one of my pet hates that I always witness.

DON’T LEAN BACK!

Stop moving the bar as soon as you feel your knees have locked out.

Just because you have locked out and got to the top of the deadlift, DO NOT JUST PUT THE BAR DOWN.

Be sure to stick your ass back out, move your hamstrings back whilst keeping that perfect flat back and chest.

Then return the bar to the floor.

The manner you put the bar down is just as important as the set up.

Some people liken this exercise to a squat but they are totally wrong.

It is a completely different movement, the deadlift is a hip dominant movement and I try to focus on getting my clients to hinge at the hips.

Another trick you can use is to deadlift barefoot. Which will help you use your feet to drive.

So 600 odd words in and I am not nearly done covering the points I want to hit you guys with.

Don’t want to overload you with too much information in the one sitting.

Tomorrow will be part deux of this e-mail mainly focusing on why should you deadlift and what set and rep ranges you should be using.

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Eye of the Tiger

Earlier today while training myself something felt different.

I couldn’t quite put my finger on what it was at first.

There was just a lack of atmosphere leaving me feeling very flat.

Then it clicked.

I was training without music playing for the first time in……well…….forever.

Which lead me to think and investigate further.

Does music improve and increase your capacity to work hard in the gym?

For me, it is a resounding yes!

I won’t take you down somewhat of a pretentious route and advise you to listen to classical music to boost your productivity.

Although there has been some solid research behind that theory.

HOWEVER

Take these points into consideration.

Appropriately chosen music will lift your spirits and help to psyche you up. Obviously listening to some crooner belting out a ballad might not to have this effect.

BUT

Depending on your preferred choice of genre, certain dance or heavy metal tracks will help you attack the workout with a new intensity as the music provides you with a buzz and a sense of confidence.

Use tracks that have a motivating or emotive meaning to you which can help drag extra effort from you during your session.

I actually find the music sometimes provides a welcome distraction meaning online casino I don’t realise how dog tired I am due to the music having a feel good effect.

Most of the information I provide you is from personal experience and things that I have learned by trying myself.

I find that listening to the correct music that inspires me also helps me visualise during my workout. Providing me positive imagery in my mind to help bring the best out of myself.

Certain lyrics and music which has a specific meaning to you can also stimulate you to use more positive self-talk. Internally telling yourself the right things for sure increases your capacity to work.

There is a certain run I always do which has a big ass hill near the end of it. I always attack the hill more and feel better when I do it with music on compared to the only noise being my heart beating at an increasing rate.

When ‘eye of the tiger’ comes on I feel ready to run through a brick wall. You must have a song which triggers the same response?

The only caveat I would add to this is, if you are learning something new or completing a tricky task I would do this without music to avoid distraction and keep concentration at a high level.

Next time you have a training session lined up; design your perfect playlist to inspire you through the workout.

Hit play.

See what effect it has.

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What YOU Need

A key element in helping your body reach its optimum fitness and strength levels involves being on the correct training program.

Not just any old program.

The one suited specifically for YOU.

Many programs that gyms hand out for free are bog standard, intended to suit most of the general public.

Don’t get me wrong it’s cool because it’s free but will it help YOU get the best results possible.

Even some lazy personal trainers design one program when they begin their careers which are used for every single client no matter what their circumstances are.

Every single human being on this planet is unique and has different needs.

A plethora of varying strengths and weaknesses depending on the person.

You deserve a program which is individualised to suit your life, your body and your goals.

Even using myself as an example,

I am the epitome of the upside down triangle body shape. Big upper body frame, but tiny pins that some girls would kill for.

You should see them in skinny jeans!

So generally I need more leg and lower back work which are my main areas which need strengthening.

A couple of clients of mine are super busy with work and families, leaving them only 15-30 minutes of training time a day.

Meaning they don’t have time to complete an industry standard workout they need a very specific set of exercises and rep ranges to give them the best workout to suit their time constraints.

Certain muscle imbalances and injuries will also ensure that a tailored program is the only way to have your body functioning the best it can be.

When I take on new clients I get them to fill out an extensive questionnaire covering all aspects of their lives.

They probably hate me at the time as they need to complete a fair bit of writing/typing but it guarantees I can design a program which is specifically for them.

Taking that a stage further upon embarking on my first gym session with new clients I carry out a full body physical analysis.

Big words and slightly creepy sounding I know!

All this means is I watch the person as they do various exercises and movements to determine if we have an area we need to work on.

Hiring a personal trainer to train you or design you a program may cost you some extra cash but it will benefit you in the long term.

If you are serious about achieving the best results it will definitely help rather than training yourself or following a random program from the internet,

If you wanted a nice haircut you don’t get a pair of scissor and do it yourself.

You hire a professional to do the best job that they are trained and have experience of.

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Marginal Gains

Due to competing at a high level in my chosen sport, I am always searching for methods to improve my performance in fitness and exercise.

I like to call these ‘marginal gains’ a phrase that was coined by British cycling’s chief of performance, Dave Brailsford.

This is the baldy genius who has played a huge role in British cyclists winning more gold than the Bank of England has in houses. Creating stars like Bradley Wiggins and Chris Hoy in the process.

Marginal gains have a very simplistic meaning.

Making multiple small and incremental action/changes that all add up and cause a better end result.

Although this is a theory designed for high performance athletes I feel it actually has even better crossover results for the general public.

Athletes tend to already be pretty structured and stringent with their routine as that is their occupation meaning they have less marginal gains to improve on.

People living normal lives with normal jobs and families usually have more areas of their lives where they can make gains from.

Every habit you have, good or bad is the result of many small decisions you make daily.

The beauty about these changes is they should be smaller and not be drastic enough to cause you too many problems or make you feel like they are hard to maintain.

The aim is just to make 10 or more of these.

At this point I know you are wondering what are examples of these marginal gains that you speak of?

These will vary depending on your lifestyle but here are some examples,

Going to sleep one hour earlier.

Instead of drinking Friday and Saturday every week, cut this down to one day a week.

Have one less bar of chocolate a day.

Jog or walk 20-30 minutes 3 times a week.

Only order take way food once a fortnight.

Switch to diluting juice over soda.

The list could go really go on!

The addition of decisions like these plus similar choices can go a long way to help with weight loss and exercise.

Too often we are looking for that huge epiphany moment to stimulate change in our lives.

What we forget is the huge value of making the right decision on a regular basis.

You may not notice and see the results of these small improvements at first but long term they will prove to be very powerful.

Some say even more powerful than sporadic big changes, which I agree with.

Getting 1% better at many aspects of your life can help yield the results you desire.

Keeping adding up that 1% and before you know it that percentage is looking pretty dam high and you have made a huge difference.

What changes could you make to your life?

What 1% improvements are you willing to make in your life?

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Fat Burners Or Money Makers?

You will hear this very often BUT I shall bore you with it again.

There are NO shortcuts to success or achieving your goals.

NONE

The use of fat burners most definitely come under that umbrella.

Don’t get me wrong, I can see why people see this as a great option to lose weight.

Look at the name, this product tells you it burns fat.

Who doesn’t want that?

Most of these products tend to have very glitzy marketing and advertising campaigns.

They illustrate via images and adverts how you can go from a Gemma Collins looking character (ooooooo I went there) to having a lean, chiselled build with an epic 6 pack.

By simply taking 2 pills a day.

Would companies lie to you in order to sell a product?

You can make up your own mind on that.

WHAT DO FAT BURNERS ACTUALLY DO?

Fat burners or thermogenics as they are also referred to increase your body’s metabolism. Burning stored fat as a form of fuel for the body.

Depending on brand this supplement can contain, ephedrine, aspirin and a shitload of caffeine. Usually it will be some cocktail of these three stimulants.
These help to create the release of hormones that speeds up the metabolism.

As a thermogenic it can cause a rise in your body’s temperature which as you exercise will enable you to sweat more due to this.

The large quantity of caffeine housed in this product has also shown that it can supress appetite.

My main problem is the way in which taking this supplement messes with your body’s natural process and manipulates your hormones.

It is never good to play round with your body’s natural operating procedure.

Anything that elevates your heart rate should be given serious consideration before you ingest it into your system.

From personal experience, I felt very jittery and nervy when taking fat burners. This is caused by the stimulation to your central nervous system.

Not enjoyable.

Some particular companies also intimate that you can take their tablets and not have to work to lose weight which is just flat wrong.
To see results from this, you still need to work out.

AND IF IT WHERE THAT EASY…

and fat burners worked so well there would be no obesity problem and we would all be on them athletic and happy.

Alas, it is not that easy.

If you are a bodybuilder looking for that last edge and advantage to rip up that bit more before competition then yes maybe this is an option for you.

HOWEVER

If you are a recreational trainer this will not provide you long term results and will not provide sustainable weight loss.
There is no magic pill to weight loss.

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GLUTEN

A current major trend in the fitness and nutrition industry is that of should you be gluten free or should you cut it out of your diet.

First things first,
WHAT IS GLUTEN?

The name provides a big clue.

Gluten cialis price is the Latin word for glue.

Simply put it is a mixture of proteins that can mainly be found in grains such as wheat and barley. Gluten helps dough to keep its shape and gives it a chewy texture.

Should you be eating gluten?

My opinion goes back to everything in moderation.

Just like having an occasional beer or limiting how many cakes or chocolates you are eating, Gluten in small doses will not have a big negative impact on your health.

Unless you have a mild form of gluten intolerance or in more serious cases if you have celiacs disease. Which is where your body instead of absorbing the gluten, rejects it. Which causes your immune system to casino react to fight this.

Which can lead to a host of digestive issues and problems in your intestine.

Granted the number of people worldwide who are suffering from gluten intolerances is rising it is still a relatively low percentage of the population.
Unless you fall into this category it isn’t mandatory that you cut out gluten altogether.

One thing I will say is that food without gluten tends to digest a hell of a lot better.

If you eat a meal such as a lean source of meat with vegetables it will digest quickly without any problems. However, if you change that to pizza as you may have felt, this is way harder to digest and your body can still be struggling to process it 8 hours later.

Hence, why I am advocating the moderation of gluten.

The total elimination of gluten from your diet can lead to various deficiencies in things like iron, zinc calcium and some vitamins.

There have been some studies to come out and say that gluten is addictive which is why we crave items like bread so much but there is a lack of research to prove this point.

Generally speaking I feel most of the information out there pertaining to the subject points to that for a large percentage of the population eating gluten will have no adverse effects on health.

With a huge rise in companies selling gluten free products it is now a multi-billion dollar industry. So be aware you are not falling for marketing gimmicks by these huge companies.

Funnily enough some gluten free products actually have a small amount of gluten present but not enough to be harmful.

Well that is my tuppence worth on the subject.
At this stage I think we are at an early stage of studies and research into gluten so my opinion could change in the future.

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More Weight On The Bar

So the other week in the gym I was minding my own business training a client in the weights room.

What I was about to witness left me shaking my big head at the nonsense that was unfolding.

Two younger guys were in the gym lifting weights. They are relatively new to the gym and are of normal builds.

Alarm bells start to go crazy for me when I see them load 130kg on the bar.

My mind is not eased when I see them setting up for a VERY low box squat. With not a warm up repetition in sight I thought about intervening.

HOWEVER

I don’t really know these lads so maybe this weight is comfortable for them. So I leave them to it.

My initial instincts proved to be correct.

Afore mentioned young laddy manages the down part of the squat just fine. The up part he struggled with shall we say.

He ended up stuck on the box with 130kg on his shoulders. Due to them not using the rack with safety bars panic had set in and he didn’t know what to do.

Thankfully with the help of his friend they managed to return the bar to the ground safely with no injuries. Only thing damaged I think was his ego!

This brings me to the juicy part of this e-mail.

Today’s topic is not that of safety and making sure you have a competent knowledge of the equipment and lifts before you attempt them.

Although that would help massively!

It is instead focusing on many peoples penchant to try online slots and put as much weight on the bar as possible.

There should be no egos in regards to how much weight you are lifting.

This is one of the big issues.

Take it from me, I would say I am pretty strong but my lifting PB’s are nothing exceptional and I would never try and lift more than is my norm just cause other people are in the gym.

Remember you are trying to be your personal best, not anybody else’s.

Physiology speaking you need to allow your muscles, ligaments, joints, tendons and all connective tissue get accustomed to lifting a certain weight before you attempt it.

By this I mean you need to get plenty of sets and reps in at a certain weight to get more comfortable at that, get your body used to it before you try to increase the weight.

Attempting a heavier weight before you are ready increases the risk of injury a hundredfold.

Before even approaching your maximum lifts be sure to warm up by working your way through the weights, so it is not a shock to your body when your first rep has 130kg on the bar. Unless you are Marius Pudinowski and that is your actual warm up.

Consistency in your training will ensure you get these gains naturally and your PBs will increase through time.

DON’T RUSH

Let your lifts come up naturally.

Or you can hire a trainer like me with plenty of knowledge and top banter to make sure you don’t need to worry about this stuff as I do the worrying for you.

If you would like to join my growing army of clients you can contact me for details by replying to this e-mail.
Have a nice day and try not to get stuck under any 130k squats please!

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Calorie Restricted Diets, Good or Bad?‏

For the general public when they decide they want to lose weight it is an easy process in their head.

Cut calories down and they will lose weight and body fat.

Are calorie restricted diets beneficial for weight loss?

By restricted, I am talking 1200 calories or below.

Generally I advise my clients not to count calories and instead concentrate on the nutrients they are putting in their bodies.

Being on a low calorie diet straight away forces your body to take energy from other sources due to the calorie deficit you have placed on your body.
This can lead to your body being more likely to burn muscle than fat. As we know as I have stated many times in various different e-mails, the more muscle your body has will make it easier to drop body fat. Resulting in more weight loss.

As you will be eating less possibly putting your body into starvation mode coupled with the two above points will lead to your metabolic rate slowing down drastically.

Again, impacting your ability to lose weight.

For your body to complete vital maintenance it requires a certain amount of calories to run at its optimum state. Depriving your body of vital nutrients can lead to negative health implications.

I will not list these negative health effects as there is a few but all you need to know is they are bad news.

The sustainability of these types of diet is my biggest issue with them.

They are just not practical to maintain over longer periods of time. Simply not enjoyable or easy to adhere to.

I can say this as a matter of fact from personal experience. In the last 1-2 weeks of fight training for me I have to severely cut my calories down so I can make my required weight class.

Brutal! That is the perfect word to describe it.

What it leads to is binge eating after my fights due to the calorie restricted diet being that hard and traumatic. I am not going to lie or try to make myself sound like a model professional but it causes me to eat enough sweets and cakes to bring on the onset of diabetes.

I am putting the fact I transform into a gluttonous pig in a big part down to a mental reaction to such a reduction in my calories.
There is a reason why many studies have proved that people following a calorie restricted diet are more likely to be yo-yo dieters and in most cases will end up putting on more weight than when they started with this prescription.

It is a lifestyle change you are looking to adopt. The easier this is for you to maintain the higher the likelihood you have of reaching your goals.

If anyone would like further advice and consultation on nutrition you can reply to this e-mail or get me on some form of social media.

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Dealing With That Hangover

Judging by my social media feeds and the fact it was Halloween at the weekend many of you may have been nursing a hangover at the weekend.

So I deemed this a very appropriate time to share some hangover management tips.

Most of you should not need me to explain to you what a hangover is. However, I am going to tell you anyway.

A hangover is the result of a heavy session on the booze. This can result in sickness, headaches, tiredness and a general feeling of shitness.

This is where you regret all the jaeger bombs!

You may also suffer from…

SHAME

THE FEAR

I can’t help you with the latter but I do have some words of wisdom.

Generally speaking the harshness of a hangover is down to dehydration and a lack of sleep. This makes sense as alcohol makes us go to the toilet more and drinking sessions usually run into the early hours of the morning, meaning we get less sleep.

TIPS!

With dehydration being a major factor in contributing to a hangover, it is key to drink plenty of water. This means before and whilst drinking alcohol. So be sure to be as fully hydrated before you go out and when you’re out be online casino sure to drink pints of water at regular intervals to maintain hydration levels.

MY SPECIAL SUPER SECRET TIP!

This is the first time I have shared this piece of advice with the public and it is a total gem. When returning home from a night on the sauce the best thing you can do is take a couple of sachets of dioralyte or another similar type rehydration salts brands.

What a difference this makes the next morning! Due to the salts restoring natural salts and minerals balance to our bodies. It is a perfect cure and kills the onset of dehydration. I highly recommend this!

Don’t take for granted basic information you may know such as ensuring you are drinking on a full stomach. Eating a substantial meal before drinking alcohol can also help to negate the symptoms of a hangover.

Allow yourself a longer sleep after hitting it hard. Try and clear your schedule the next day so you can sleeper for longer making up for the lost sleep. This can help to make you a feel a huge deal better the next day.

It is very important the way in which you deal with a hangover. If you handle it in a good fashion it will increase the likelihood that you eat healthy the next day and get back to the gym as soon as you can.

When something silly like a hangover could interrupt you achieving your goals why not get on top of the situation and implement some of this advice to your life.

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