telford

Are you over 40 and wanting to lose fat, tone up and get fit?

Want to be fit and over 40? 

People who are 40 or older and want to improve fitness. Here's a simple guide to get you started! 

You need to lift weights - Your body needs resistance to replace the muscle mass that declines with age.

Cardio x2 per week - to keep heart and lungs in shape make one of the sessions an interval or HIIT session. 

Stretching is important - as we age our flexibility decreases, stretching ensures we still have a good range of movement in the joints. 

Rest - as we age we need longer recovery time between sessions to allow our bodies to recover fully. Workout 3 - 4 times each week for up to 1 hour is enough. 

For a more detailed plan tailored to your body, needs and goals, message Josh now!

Water for weight loss and improved health!

Hydrate and feel great! 

Take the challenge!

Take a big gallon water bottle and take the challenge of drinking it over one day!

Top 10 Benefits of Drinking Water: Don't Medicate, Hydrate!

  • Increases Energy & Relieves Fatigue. 
  • Promotes Weight Loss. 
  • Flushes Out Toxins. 
  • Improves Skin Complexion. 
  • Maintains Regularity. 
  • Boosts Immune System. 
  • Natural Headache Remedy. 
  • Prevents Cramps & Sprains.
  • Improve your mood
  • Save you money 

Disclaimer about water intoxication. A healthy kidney can process a gallon of water per day easily!
However, everyone's requirement is different. The amount of water to be consumed is subjective. Please define your own goals as per your requirements. 
If there is any reason why you should not increase your water intake due to kidney issues, an ailment or a chronic illness, do not participate in this challenge.  When in doubt, speak with your doctor.

Cable machines for muscle tone and fat loss!

Why chose cable machines?

If you want to build muscle tone and/or lose fat you need to optimize your training. Cables help you do that! 

A lot of people use the cable pulley machines, a lot of people avoid these metal monsters with cables and hooks hanging from them like scary little tentacles. Now I can tell you that cable machines are your friend! The are simple to set up and have so many benefits!

Constant tension....

Your muscles do not know how much weight you are lifting, they know how much tension they are under! Your joints however know all too well about the weight your lifting. So we want more tension with less weight, thats a win for cables! Not to mention with free weights the pull of gravity is altered depending on the position of those pink dumbells throughout the rep. At certain points the tension can even become slack. Not so with cables, which are constantly pulling against the working muscle at every point of the range of motion.  

Unilateral what????

Unilateral focus. This is where you focus on one side of the body at the time. With bilateral exercise like a barbell curl, the stronger arm can help compensate for the weaker one. With a unilateral exercise such as a single arm cable curl you will get constant tension on just that side to allow an even focus on each side and for you to see where your weaknesses are.

We like angles... 

Cables offer such a large variety of angles and attachments. This allows you to change emphasis from  one part of a muscle to another. It also allows you to surprises your muscles with a gift (a new angel or grip) so that you muscles can be shocked and become fully developed. 

Moral of the story, get out of the corner with your mat and dumbbells, grab hold of the cables and unleash your inner beast (it's in there somewhere)!

 

10 MINUTE WORKOUT! Thats quick, easy and effective weigh / fat loss! By your favorite personal trainer here in Telford!

10 MINUTE WORKOUT!

I wrote a status which got a lot of attention and resulted in dozens more messages that norma, filling up my inbox. Here it was...


Well I just had an awesome 10 minute workout! 
"That's not long..." you may say. 
You can train long or you you can train hard, can't sprint a marathon! 

If you want to know how I could burn a crap load of calories (now and later on in the day as a result of my workout) as well as improving my fitness and work on power, strength and endurance all at once, and in less than 10 minutes YOU NEED TO message me now with your email address and I will give you a FREE WORKOUT PLAN!

Here are some quick fat burning workouts to try:

TABATA 20 second work, 10 seconds rest. 8 rounds. Thats 4 minutes. Choose cardio based exercises.

Heres some ideas:
burpies, mountain climbers, squat jumps, step ups, explosive star jumps or sprinting on any cardio equipment. 

..............................................................................................................................................................................................

If you want to focus on certain muscle groups choose 4 exercises. 2 rounds of EACH exercise. Thats 8 minutes.

Heres some ideas:
squats (front, back, goblet, overhead, pistol etc), deadliest (Romanian, standard), rows, lunges, press ups (or chest press), clean, clean and press, squat press, snatch, 

Herse some of my favourites under 10 minute workouts.

Choose a weight which you find 12 deadliest challenging but do-able.
Deadlift X12
Clean X9
Push press X6
Thats 1 round, do 5 as fast as you can. 

Choose a weight which you find 5 clean and press's challenging but do-able.
Clean and press X5
Bent over row X5
Deadlift X5
Thats 1 round do 5 as fast as you can.

The 'C' word

How many calories do I eat? Do I count them?

I’m always getting asked how many calories do I have a day to maintain your weight and do I count calories? I eat a lot of calories and no, I do not count them. I don't have to count them to know I eat a rather large amount of calories a day and I'm actually losing weight. 
 
What's important is your body’s response to what you are eating:
 

  • Are you training hard and making new personal bests? You’re probably eating the right amounts.

 

  • Are you feeling slushy and bloated? Your probably eating too much.

 

  • Do you feel an intolerable hunger, do you not have the energy to train hard or go about your daily activities? Your probably eating too little.

 
It's simple, listen to your body!

I recommend starting out aiming for certain calories worked out for you and your goals. But that's getting you started. Once you know what your body can take in, in order give you adequate energy and achieve your goals you can monitor your nutrition by how your body is reacting rather than that calorie calculator. 

Don't get bogged down by counting everything that you set yourself up to fail!

People say " I want to loose fat fast to look toned. So don't I need to monitor my calories, and make sure I don't have too many carbs? I need to do more cardio and cut junk food completely out don't I?". No. No you don't have to!
 
To achieve that toned look you:

  • Don't need cardio.
  • Can still indulge in "junk" foods and you don’t need to starve yourself!
  • Should probably increase your carbs.
  • Can eat late at night. 

So... why?

You don't need cardio. Most men can get to as low as 10% body fat through good nutrition and weight training. Use a caloric deficit (less calories in than out) and train hard, that’s ‘the secret’. 
 

You can still indulge in "junk" foods and you don’t need to starve yourself! You want to be happy yes? Then don’t deprive yourself of foods that make you feel good. I’m not saying to order a Dominos twice a week and have some beers and a kabab on a Friday and Saturday night. What I am saying is MODERATION. If you deprive yourself you will crave and when you fail it wont be due to will power. If you starve yourself your body goes into ‘starvation mode’. This means that your body will store and latch onto all the fat. Most importantly you will mess up your metabolism. It will slow down. These points will do lasting damage, lowering testosterone and raising cortisol. So once a week have a cheat meal!

You should probably increase your carbs. If you want to look toned not skinny, and I’m guessing that’s right? You need to build some muscle and loose fat. That’s what tone is! You build muscle breaking down fibers lifting weights in the gym. This is anaerobic. Glycogen (carbs) are your main fuel source. So if you want to get the most out of training you need to have sufficient carbs. The same goes for cardio! You need the energy to work hard to burn calories and get fitter. This is where everyone says ‘so I’m taking in calories to use to burn calories?” Exactly! You want to burn calories in the gym more than through cutting them out your diet. You will teach your body to utilize carbs as a fuel source better, improve your insulin sensitivity, have better hormonal responses and you will get fitter. Not to mention, gain some muscle, which, guess what? Allows you to burn more calories. Look at it this way a person who is 15 stone and 30% body fat, wont need as many calories as a person who is 14 stone and 10% body fat. Muscles need calories!

Can eat late at night. You don’t have to cut our calories after 6 or whatever some people say. It can be beneficial yes, however if you are getting in the right amount of calories a day then your will get results no matter what time you consume them. What I recommend is cutting carbs out later in the day if you aren’t needing them. Your body is like a car you wouldn’t fuel it up to sit there.  Carbs are our main fuel! You would fuel your car to go for a long drive. See the last point, fuel up to train hard! In the evening try to stick to protein, healthy fats and if your are craving carbs then go fibrous such as veg!

Most important...

You should do it slowly. Linking on to the previous point you don’t want to starve yourself and damage your metabolism by cutting calories too low. A 200-500 calorie deficit is plenty to start with! You want to keep loosing fat and keep improving, rather than loosing fat fast, and then struggling to keep it off and just putting on weight every time the slightest bit of ‘junk’ food passes your lips. 

 

Cardio? I'll just stick to weights!

People always ask me what my cardio is? I say that my weights are my cardio. People often struggle to understand why so here I go….
 
To be able to loose fat you need to burn calories. This can be done in many different ways but my way of doing it is weight training. But why?
 
Well I do not like cardio and I like lifting weights. Lifting weights will still burn calories. Weight lifting will burn calories because when lifting weights your muscles are working and when they are working they use calories, also after you’ve finished your session your body will continue to burn calories because it is still working to recover from the session. This means that even when you’re not actually working out your still burning calories.
 
When doing continuous cardio your muscles do not come under high amounts of stress, this means that they will not need to burn as many calories compared to weight lifting.
 
Think of it this way, you can work hard or you can work long. I work hard to lift heavy weights; this makes me tired, sweaty and burn calories.
 
Women always say to me that they do not want to bulk up and they do not want big manly muscles and they are scared to do weights. Women will not get big and bulky from lifting weights, this is because they do not have high amounts of testosterone, like men, and therefore it is a lot harder for their muscles to grow. Lifting weights will primarily burn calories and make you stronger.
 
I do not do cardio. This is because I find it personally boring and its main purpose is to just burn some calories. For that reason I do weight training as cardio, as to me its fun and it buns calories, during and after the workout AND builds my muscle at the same time, meaning that when I’ve burn my fat I will be look toned NOT skinny.
 
In my opinion, If you are only concerned about the number on the scales do cardio, if you want to look better in the mirror and want to feel better and healthier, lift weights.

What are the best exercises for me to do when weight lifting to burn calories?
 
Big compound movements are the best for this type of weight training, this is because they use the most muscles at one time which means more calories burnt and as a result…..more fat loss.
The exercises that I recommend would be:
-Squats
-Lunges
-Deadlifts
-Pull-ups
-Clean (and press)
-Squat / push press
-Rows
-Chest press (or press ups)
-Kettlebell swing
 
You can also perform my top weight free exercises which are great for burning calories:
-Burpies
-Mountain climbers
-Squat to hop
-Squat jumps
-Side lateral lunge jumps
-Step ups (front and side)
-Jumps (tuck, front or side leaps, or jumping forward and back)
-Explosive star jumps
 
 
 
 

So what could my workout be?


Try a TABATA approach. Do 20 seconds of an exercise followed by 10 seconds rest. Repeat 8 times (4minutes).

OR
Choose multiple exercises and circuit through them, working on each exercise for 20 seconds then 10 seconds to get ready and in place for the next. Repeat for as long as you wish to train for. Try 8 minutes first, then add 2 minutes each session. 
For a real burn...
Alternate your weighted exercises (with a heavy weight), with the body weight exercises (as fast as/ as many as you can)

Kyphosis

Kyphosis

What it is and how I can help.

This client is just a one case of kyphosis I have helped to dramatically improve in just a couple of months. 

 Here we can see that the client has visibly less spinal curvature and a much greater range of movement in the after photo. She had severe back pain eliminated by postural correction and muscular strengthening.

Here we can see that the client has visibly less spinal curvature and a much greater range of movement in the after photo. She had severe back pain eliminated by postural correction and muscular strengthening.

Kyphosis is curvature of the spine that causes the top of the back to appear more rounded than normal.  
 
Everyone has some degree of curvature in their spine. However, a curve of more than 45 degrees is considered excessive.
 

If you have kyphosis, your treatment depends on how curved your spine is, whether you have any additional symptoms such as back pain, and the underlying causes.
 
How to see if you have kyphosis....

If you stand with your heels against a wall, your bum, shoulders and the back of your head should naturally be touching the wall. Not the case? Speak to me now and don’t let it get any worse; you only have one spine, take care of it! 

Do you use a treadmill incline?

Is this you in the picture?

 

Then you need to learn about the right way of training at an incline on a treadmill. 

If you lean back and hang onto the rails, you mess up your posture. This is because holding on changes the angle of your pelvis which means your body is in the same position as if it was waking with no incline. So you are reducing activation of the leg muscles by hanging on essentially defeating the purpose of increasing the incline.

Most treadmill runners fall into one of two categories: either they have never touched their treadmill’s incline buttons (wait, you can adjust more than speed?) or they beep their way up to max incline every chance they get (higher is harder, right?)
 
Neither approach is going to score you the results you want. This is because changing up your incline changes the muscles you emphasize during your workout.
 
Using a variety of inclines forces the body to engage different muscles (in particular your calves, quads, and glutes), increases the aerobic demand of the run (helping endurance) and boosts muscular strength. 

 


Training with Low vs. high Inclines


When you run on a treadmill with no incline, your leg muscles work pretty much as they do when you’re running outside on flat surfaces.
 
If you’re just trying to improve your outside running skills, running on a flat treadmill allows you to focus on your form without throwing complicating factors like incline levels and times into the mix. However I would recommend setting your treadmill to a constant 1 / 1.5% incline to make up for the difference made by having no wind resistance on a treadmill.
 
But if you really want your legs to burn, turning up the incline can achieve just this!
 
As the incline increases, the muscles are forced to work harder as the body must produce more power to propel itself not only forward but also up against gravity. This will mean that you will burn more calories and build more muscle.
 
In studies it is shown that people who walked at a nine-percent incline, increased the activation of their gastrocnemius (a calf muscle) by 175%, their biceps femoris (a quad muscle) by 635%, and their gluteus maximus (the main muscle in your bum) by 345%, compared to when they walked with no incline.

Still, steeper isn’t always better. If you have any issues with tight hip flexors, high inclines can cause irritation to those muscles.
 
Whether you are walking, running, or sprinting, you should never set the incline or speed so high that you can’t move hands-free, your body forming a straight line. You should bend forward slightly at your ankles.
 
The only reason to take the incline to its max (most treadmills reach 15 % ) is when you are training for something specific, such as a very steep hike. If the goal is to prepare for a hilly race course, workouts should mimic the demands of that course with similar incline levels and speeds. Higher inclines are more difficult than lower inclines, and of course, slower speeds are easier than higher speeds. Both variables can be changed in an almost unlimited manner to vary the workout and type of stress the runner is looking to experience.
 

The best workout routine is going to vary things regularly. You want to keep your body guessing. After all, you aren’t going to be running up a hill, or on a perfectly flat stretch of pavement forever. Plus you can use the incline to increase the intensity, help raise you heart rate, then drop it to recover and repeat. This HIIT style training is best for those wanting to burn calories and loos fat! 

How to switch up your incline

Based on what you’re training for, you might want to alternate between running on low-to-no inclines on some days and on higher ones on others. (Fair warning: If you’re new to inclines, I recommend mastering moderate inclines of two to four percent before moving up.)
 
Or if you want to vary inclines throughout your run, which is a great option if you only run once per week or you're training to master extremely varied terrain, settle into your typical pace for the distance you’re running and then increase the grade by 0.5 percent every one to two minutes. See how high you can go (again, while keeping good form and your hands off of the rails), and then slower to flat, decreasing your incline in 0.5 percent increments every one to two minutes.
 
You can also try increasing your incline to two to five percent and running at that grade for one to three minutes before lowering back to flat ground for the same amount of time.

 

Cardio... When and what type?


How should you do cardio to lose that fat that you hate?
Do you go for long duration and low intensity or short duration and high intensity?

  •  Research show... the best way is short duration and high intensity (HIIT training). 

  • I say... HIIT training is the best fat burner because it has short high intensity exercise followed by a longer rest and this will mean that it can be done for longer periods of time. So if you want to lose a few inches off that waistline then HIIT training is the best training for you.

  • The science proves... adrenaline is the primary fat mobilizing messenger in the body and the higher the intensity of an exercise the higher amounts of adrenaline in the body, this will mean the more fat burnt in a shorter duration. 

Here’s a HIIT workout to get you started:

Row 5 minutes as a warm up.
Row 250m as fast as possible. Row 250m at a steady recovery pace. Repeat 5-10 times.
Row 2000m as fast as possible/ whilst keeping your stroke rate consistent Alternate every 2 minutes from a low level resistance (up to a 4) to a high level resistance (6-10). 
Row 5 minutes as a cool down.

Do you want a bit extra? Add in this TABATA workout first!

Train for 20 seconds as fast as you can (go all out 100%). Train for 10 seconds at a very steady recovery pace. Repeat 8 times.
 

This is called TABATA training and it is proven to be the most affective cardio for oxygen debt aka burning the most calories after training. It is only 4 minutes but you should push yourself as if it's the hardest 4 minutes of your life!

Do I do cardio before or after weights? What if I haven't eaten?

 If your trying to build muscle and look better then it's a big NO to do cardio before weights.

Why?
 

This is because the cardio will use up all of your glucose stores and this will mean them last few sets that you normally struggle on for weight will be nearly impossible. This will mean less muscle building

When weightlifting you don't use as much glucose stores but it still uses a lot. This will mean after weights your still able to do cardio, it will also mean your cardio will start burning your fat stores much quicker. 

One more reason cardio before weights is a big NO NO is during cardio your protein synthesis levels drop, this means your body’s ability to build muscle drops, meaning if you do weights after cardio it will be a lot harder to be able to build muscle. If your looking to burn that fat and get that dream body you've always wanted then the best time to do your cardio is also after weight training. This is due to the fact that when training you will burn the majority of your glucose stores meaning that there won't be as many for cardio. This is better for fat burning because during cardio your body will burn the remaining glucose stores as energy then once they are depleted your body will start to burn your fat as energy. Fasted cardio is training cardio when you haven't ate in a long period of time, because of this, fasted cardio is most practical to do in a morning before eating breakfast.

Fasted cardio helps burn fat quicker than doing normal cardio.

Why?


The way in which fasted cardio works is because you haven't ate in a few hours your body doesn't have a lot of glucose stores as glycogen and because of this the body will go straight to the fat stores and it will burn them for the energy needed to do the cardio.

In normal cardio the body would use your glycogen stores and then the fat stores and because normally you would eat before doing cardio you would have high glucose stores and this would mean that your body would be able to burn them for a long time and it wouldn't burn much fat.

Fasted cardio should only be used to burn fat, it shouldn't be used to increase fitness or to build muscle. If your thinking of fasted cardio you also need to think about your diet because if your do your fasted cardio in the morning then go and have a big fry up after then that workout would be pointless. The best way to do fasted cardio is to have caffeine and yohimbe supplements before your workout, this is because they help boost fat burning enzymes in your body which will enhance your fat burning workout.

Overall I think that fasted cardio is one of the best ways to burn that unwanted fat but should only be used if your goal is to burn fat. 

Sweeteners, are they good or bad?

Sweeteners, are they good or bad?

Well even though you would think that their main purpose is to reduce sugar intake, it's really to reduce the calories of added sugars. Research has found that sweeteners for children and adults can reduce energy intake and body weight, and this can possibly also happen when compared with water.

Sweeteners can help reduce the calories of the person using them and this can help lose weight and eventually look better.

However taking sweeteners can cause an increase in hunger and this could mean even though your saving calories having sweeteners you might eat more because of them.

The verdict from science: Sweeteners are a great way at cutting down sugars and calories, just vary what forms of natural sweeteners you have and don’t have excessive amounts.

The verdict from Elite physique: Sweeteners are a legit solution for people who still want to enjoy a sweet snack or drink without having the excess calories, this is only if the person having the sweeteners is able to stop themselves eating more because of the increased hunger cravings. 

Are you squatting right?

Are you not sure if you are squatting right?

The squat is a one of the most powerful and important exercises for the majority of  training programs. it is a fantastic exercise to target not only the glutes, hamstrings, and calves, but it is also one of my top 2 exercises for your core!

 The squat can tell us a lot about your mobility, stability, and motor control. 

•    Do you squat and you have knee pain?
•    Are you unable to squat below parallel (without the heels coming off ground)?
•    Do your knees come over your toes?
•    Does your upper back collapse forward?
•    Do you not push through your heels?

If any of these sound familiar to you, contact us so that we can help determine your issue and help you correct it. It could be as simple as training a different version of the squat (perhaps a goblet versus a back squat), or you may have to hone your work in on some more specific areas such as your ankles or hips mobility or quad or glute flexibility.

So, are you squatting right?