Monthly Archives: April 2012

10 Tips: Tip 3 – Balancing your muscles to get a great physique and prevent injury

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186291927a. Work your back (pull pattern) as much as you work your chest (push pattern). Boys give the bench 4 weeks off every 8 wks and watch your strength improve, and the shoulder injuries stay away. And make sure you never lose the ability to squat – nice legs do impress the girls 😉

b. Don’t overdo the crunches. Yes they will contribute to the chiselled abdominal look (only slightly, you’ll get more bang for your buck by squatting), however overdoing it will lead to increased neck pain and potential back pain. The abs are anterior kinetic chain muscles, meaning front of the body so they must be balanced with posterior kinetic chain muscles, glute and back muscles. So more abdominal training means more hip and glute (butt) training.

c. Lower back injury prevention – stretch your hip flexors before starting exercise (especially if you have a seated day job). See pic Below – do not move forward, just simply tuck your pelvis under and you will most likely feel the stretch on your thigh, this is fine. Hold for a minimum of 30sec and do it BEFORE your workout.

d. Keep a neutral spine – ALWAYS (this means a slight curve in your lower back, similar to the curve you have there when you are standing). Glance at your posture in the mirrors (if in a gym) for this reason.

Stay tuned for next weeks Tip – Self sabotage. How being nice to yourself is critical to your weight loss goals.

 

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10 Tips: Tip 2 – The Calorie Theory is Incomplete

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2. Calorie theory is incomplete!

If you were a steam engine this theory would be completely relevant, however it is only partly true as you are chemical, hormonal and electrical. Eg. 90% of Eskimos diet is fats, oils and proteins. Everyone is different, we need to learn to listen to our bodies as they will tell us what we need. Eg, Do you crave chocolate? Cocoa is very high in Magnesium, perhaps you are deficient in Magnesium. Or do you have an uncontrollable appetite at 2-3pm after what should have been a satisfying lunch? Then maybe you are not eating enough protein earlier in the day. How much protein do you need?

My point is simple, calorie controlled diets will not work for the majority of the population, including those who have finished the biggest loser and you see them 1 year on. It’s important not to restrict naturally occurring fats when eating as these are your friends when in comes to increasing your health and getting leaner, even if they are dense in calories. Don’t get me started on the cholesterol theory. Did you know your body actually raises its cholesterol levels as a response to inflammation caused by not eating enough saturated fats!? And that a natural cholesterol reducer is water? Not prescribed often is it?

Stay tuned for tip 3 – Balancing your muscles to prevent injury, and get a great physique

 

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The Handout from the seminar – 10 Secrets the ‘Weight Loss Industry’ doesn’t want you to know..

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Over the coming weeks I will give you the details from the talk where I exposed 10 tips the weight loss industry does not want you to know about how to accelerate your fat burning hormones and make the most of your time in the gym… Rule one is below in detail.

Exercise and Nutrition rules to live by

1. Do More Weight Training if you want to get lean and lose fat

a. More muscle tone = faster metabolism.

b. Generally More cardio = Less Muscle = slower metabolism = more fat cells. (So the result can be when you have time off cardiovascular exercise you may gain fat, especially the girls because of our ability to grow fat cells.)

c. Use weight training to stimulate your metabolism for up to 3 weeks after training.

d. Large rest between sets eg. 1.5 – 3 min= more muscle growth, less rest eg. 10-45 sec = less muscle growth (more toning effect). However do not keep training the same way week in week out.

e. Do not perform cardio and weights in the same training session unless you are an absolute beginner, and even then, please stop it after 4-6 weeks. After exercising for more than 60 minutes your cortisol (stress) hormone levels elevate which is detrimental to you losing fat.

2. Change your routine minimum every 6 weeks, 4 weeks is best

3. Prevent injury by Balancing your muscles

4. Rest, Rest, Rest!!!

5. You cannot out-exercise a poor diet

6. Calorie theory is incomplete!!

7. Eat fat to lose fat – do not avoid it.

8. Stress can make you fat

9. Eliminate toxins to reduce hamstring and thigh fat

10. Cheat meals, have whatever you want = guilt free!!

 

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