Lifestyle Fitness PT Issue 07

Containing

THE BEAUTY OF BEAUTY SLEEP

by Shauna McVeigh

FIGHTERS CORNER

by Mark “EBOX” Hepplestall & Paul McAllister

BUILD MUSCLE NOT FAT

by Chris Collins + Much More

ISSUE 7

JUNE 2014

CONTENTS

Contents 01 What Do I Want In My Perfect Trainer? by Samuel Paul 02 Financial Fitness Editorial by Andrew Liddle 03 The Psychopathology Of A Case Of Excessive Exercise by Bruce Collins 04 Fighters Corner by Mark “EBOX” Hepplestall & Paul McAllister 05 The Beauty Of Beauty Sleep by Shauna McVeigh 06 Brazillian Jiu Jitsu by Peter Oshagbemi 07 The Physiological Effects Of Dynamic Exercise Against Conventional Exercise by Chris Collins 08 Cut Up To 500 Calories Without Noticing by Chris Collins 09 Vitamins NOT To Take As A Supplement! by Chris Collins 10 Dangerous Exercise Habits by Chris Collins 11 Build Muscle Not Fat by Chris Collins 12 Eccentric Training by Chris Collins 13 The Secret Power Of Tennis Balls! byKelly Marshall 14 PILATES by Jasmin Waldmann

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MY PERFECT TRAINER?

What do I want in my Perfect Trainer?

It’s hard, I know I want to get fit and I know the goals I have in my head.

The issue is bridging the gap between a dream and a goal. That is where I want my personal trainer to step in.

Breaking down a overall result into bite size achievements that will get me there is something I just don’t have the knowledge for, that’s why my PT will be able to help me along the

way. When setting off on the quest to find a Personal Trainer I looked for astute knowledge in all aspects of training from my diet and living habits to the aura of enthusiasm I knew was needed to push me to reach my goals!

It’s so much more though, my PT should be a friend, someone I can be honest with, someone who isn’t afraid to tell me when I need to work harder

someone who can both motivate and educate me and on top of it all someone I can trust.

Working with John over the last few months has revolutionised my life, not just in the gym but how I set out my day to day goals, how I plan to hit my long term plans and how I organise my mind so I can hit them.

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CONTENTS

I am often asked for my personal opinion, as a professional financial adviser working exclusively in the fitness industry “What is the most important thing people in the fitness industry should be thinking about?” and my answer has remained the same for over 10 years now… protecting your income, and your inability to work due to accident or illness.

I’ve seen so many Personal Trainers have their movement severely restricted by back/knee/shoulder injuries, and this is one industry where you need all your faculties to be able to perform at your best. Cover costs as little as £25 per month ( just one hour’s personal training) and the perception is that cover costs a lot more. It amazes me that people protect their property, mobiles, even cats and dogs - before they think about insuring their most important asset, their ability to work and earn an income. This ability underpins everything your do, including paying the rent or mortgage and putting food on the table. Of course I understand “It will never happen to me”, but who are you kidding?

Everyone knows someone that is off work right now, there are millions claiming benefits – that is if you qualify for benefits (many don’t) and of course benefit levels are very low.

Andrew Liddle MBA DipPFS is a Director of Financial Fitness Ltd 0800 6127 789 www.fflimited.com

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EXCESSIVE EXERCISE

The Psychopathology of a Case of Excessive Exercise

Many people even now recognise the name Charles Atlas who despite describing himself in his youth as a shy weakling, became via an exercise programme developed ‘the world’s most developed man’, according to a magazine of the time.

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PROHORMONE FACTS

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EXCESSIVE EXERCISE

The motivation for this remarkable change was claimed to be an incident on a beach when a bully kicked sand into his face, humiliated and aggrieved Charles resolved to change his appearance. After trying a number of existing body building techniques he devised his own system called ‘Dynamic Tension’ and this was successfully advertised for many years in comic books and magazines, often in a comic strip style.

These typically showed an undeveloped young man at a beach being easily knocked down by a bullying he-man type, and consequently losing the respect of his girlfriend. Thus clearly the motivation for change as portrayed in the advert and initially for Charles himself was a desire to be no longer the butt of jokes, or be at the mercy of disreputable others, and indeed many reading this will identify with this theme. I use this well-known example because it illustrates a perfectly sound and understandable reason for taking up some form of sport or exercise regime. Unfortunately in certain individuals the reasoning isn’t so clear-cut, and in counselling one can come across clients who lack insight into why exactly they are pursuing usually punishing and sometimes even destructive exercise routines, year after year. In such cases there is often an underlying psychological

conflict driving the behaviour, and the only inkling of this for the individual concerned is that the urge to exercise is usually compulsive, that is, even though they may be critical of it or even hate doing it, they cannot resist it without causing themselves considerable anxiety or guilt feelings.

The following case history deals with one such individual, a woman in her late thirties whose obsession with exercise was damaging her knees and ankles and had already led to Osteoarthritis of the toes. Of course in order to maintain her anonymity her name and some other details have been changed, please also note the ensuring case notes and the insights obtained are abridged from many months of work.

When Sally first entered my counselling room I was (I have to admit) struck not only by her obvious emotional state but also by her athletic body, her lean and toned form made her appear much younger than her years, and was without doubt a credit to her dedication to whatever exercise she did. Sally, tense and agitated sat down and after an informal greeting… she was given an open invitation to talk.

Haltingly she responded by saying she felt ‘unlovable’, then stated I want attention but then I don’t want it…

I’m just mixed up! She then declared that people only like her for her personality, not her physical looks.

It was impossible for her to believe anyone could like her physically and had held this view at least since she was 16. I noted that at the end of each negative statement about herself, she added ‘but I am happy’ almost as if trying to reassure me, or rather herself that this was indeed the case. Nevertheless throughout her demeanour was anything but happy, in fact it struck me that she appeared to believe she didn’t deserve to be happy.

In another session Sally broke eye contact completely and staring at the floor eventually said, I get bad times they just come over me… I really feel bad then, it’s almost a physical feeling and so strong it’s like a weight on me, or darkness all around me… it’s just a horrible feeling. When I feel like that… I’m super sensitive of any form of criticism, from anyone… a negative look or even a single unfavourable word is enough to make me feel everything is my fault … I feel so vulnerable then! In response to an open question from me, Sally replied I call it my ‘ugly monster’ (her bad times) and it’s visiting me more and more frequently now and … staying longer! Further conversation revealed that this client was just too nice, a compulsive pleaser to everyone around her at work and home. She did everything for everybody but also resented people taking advantage of her; nevertheless she would never 7

EXCESSIVE EXERCISE

dream of asserting herself in case that led to others rejecting her.

During the fourth session Sally began speaking about her strict exercise routines, which led on to her admitting to a rather limited diet as well, both these subjects were initially couched in glowing positive terms. For example, she was proud of what she could achieve in the gym, and her resulting slim and toned figure helped her to secretly feel she was ‘better’ than other women of her age; the controlled diet also served this need. Later the darker side of all activity this began to appear, Sally admitted to attending the gym four times a week despite having a hectic life at work and home, if fact she expressed the wish to increase this to five times a week, which considering the demands upon her would have proved near impossible. Also each visit to the gym was no mere amble around the machines and a chat in the bar later, no this woman engaged with her exercise in such a dedicated and forceful manner that it would not have shamed a professional athlete.

She would run on the treadmill to near collapse and achieve the same state in step classes, as well as participating in other aerobics. No amount of pain or being faint or nauseous would prevent her reaching her goal. Now Sally understood only too well that this behaviour was damaging her body and so was

ultimately counterproductive to her aim of maintaining her slim athletic body, but she could not stop. The drive to exercise had become compulsive and so beyond her rational ability to control or even effectively criticise it. This need had a life of its own and would intrude upon her normal thinking with its emotionally strong urge to exercise. Any resistance or attempt to lessen the impact of the demands resulted in powerful feelings of guilt and shame, in fact at their worst… not exercising produced a feeling of self-loathing similar in nature to Sally’s ‘ugly monster’ feeling.

In my case notes made at the time my initial observations included the following: Sally appears to have very low self-esteem/ confidence in herself; has a very poor body image and generally feels unlovable. She is therefore a compulsive pleaser in order to win and retain the affection she craves. This client is also markedly depressed, the worse periods of which are described by Sally has her ‘ugly monster’, the triggers for these periods apparently being negative comments from others, or the failure to meet the expectations of her own compulsive exercising. Also her response to the negative comments (and the client readily admits this) is to dramatically increase the intensity and duration of her exercises.

Subsequent sessions provided the

following information, within which there was an important insight into when her compulsive exercising began. Sally described how (as a teenager) she was always quiet and shy and didn’t go out much, even so she had, had some boyfriends before she met her husband to be. When he asked her to marry him she just could not believe he could like her physically.

By her account the marriage was a poor one, Ray her husband was controlling and domineering and soon took to staying out late virtually every night drinking with ‘friends’.

Eventually she discovered he was having an affair (for well over a year) and once caught out he demanded a divorce, in response she begged him to stay and even continued to consent to sexual intercourse during this period in order to please him… despite Sally stated, just feeling (emotionally) numb during sex. Notwithstanding the divorce went through leaving Sally feeling abandoned and bereft, it was at this time that her ‘ugly monster’ feeling first appeared, and within weeks of that almost as if it was a reaction to the depression, her drive to exercise spontaneously began.

It was around this time that Sally on her own accord started talking about her childhood; her memories were very limited initially (unusually so I felt) but with the help of discussions with her mother, Sally gained some important insights. At the age of 8

EXCESSIVE EXERCISE

three her brother was born, until then She had apparently been an energetic, bubbly child, but after the birth she became quiet and clingy and as her mother described ‘a good little girl’ always eager to help with her brother and easy to deal with.

Later in the same session that her mother’s memories were voiced, Sally’s usually mild and conforming persona suddenly crumbled and she shouted angrily; I give, give, give… but no one does anything for me! I always give but don’t get anything in return; I hate all these people… I hate them (work colleagues family members etc) just taking me for granted. Sometimes you know…I feel I want to say something really hurtful, be a real bitch when they take advantage of me! Then as if suddenly realizing the expression of her own anger, Sally visibly collapsed in paroxysms of guilt and shame, stating how bad and horrible she was for speaking in such a manner, and for the remainder of the session she appeared to be continually seeking assurance that I would not just abandon her for being a horrible person.

The next session rendered information on the link between Sally’s exercise regime and her psychology.

This was an important development for I believed a deeper understanding of the underlying emotional motivation for her exercise, would

help her gain control and thus enable her to exercise more appropriately in the future. What she spoke of during that session appeared to indicate that within Sally’s mind was an unchallenged association between any form of disapproval or rejection and her physical appearance. Thus criticism of her work or perhaps a lack of response to her good morning on entering the office, resulted in emotionally charged ideas and doubts concerning her figure and general looks. Interestingly I have come across this same tendency in other women but never yet in a male client. Sally was all too aware of the absurd nature of this connection and therefore was intellectually critical of the disparaging thoughts; nevertheless they possessed that uncanny insistence of being true… characteristic of all such involuntary thoughts. Unable to ignore their emotional power Sally’s response was to compulsively exercise… as not to do so resulted in an episode of the ‘ugly monster’ feeling. Further insights discovered that the exercise fulfilled two inner needs; firstly there was an element of self-punishment, as Sally always felt guilty when things went wrong, and secondly she harboured a fantasy that exercise would somehow make her a special person, a cut above the others in her life and thus beyond any criticism in the future. This last aspect also contained an angry

component as if she was saying; I’ll show you what I can do!

My case notes now recorded the following: years of always putting others first, while disregarding her own wishes and needs have left Sally frustrated, resentful and angry, it is these locked away emotions that drive and give form to the ‘ugly monster’ that haunts her. The depression is a symptom of the impossible strain placed on an individual who feels they have to be the eternal good little girl to everyone they meet. I believe that in her childhood Sally received the first confirmation that she was bad and horrible when her baby brother replaced her (her perception at the time) in the affections of her parents. This event not only impelled her to become a pleaser, but also rendered her sensitive to any similar form of rejection in later life, which unfortunately Sally was to experience.

Hence the second confirmation of her horribleness when her husband demanded a divorce had an especially devastating effect on her, resurrecting old feelings that added to turmoil of the current difficult situation. In the period of anxiety and distress that followed, Sally’s ability to continue as before collapsed and her ‘ugly monster’, her depression appeared.

Interestingly even her term to describe her mental state has a physical overtone to it and indeed this 9

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CONTENTS

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EXCESSIVE EXERCISE

client tends to connect being a bad person, a horrible person with being a physically horrible person… or more accurately an ugly person, hence the compulsive need to exercise in order to correct that.

In short then Sally was suffering from a psychogenic depression linked in part to certain events in her childhood and the later triggering event, the divorce. The compulsive over exercise that had helped bring her to me was just another symptom of that on going inner conflict; and of course no amount of physical exercise would ever solve that underlying problem, clearly Sally’s existing motivation to exercise was nonsensical. If she wished to exercise it should at least be for rationally considered reasons, and freeing her from the compulsive element I hoped would in turn free her to enjoy a more measured exercise regime for true health reasons.

Although the insights gained into the underlying tendencies driving her behaviour helped, Sally continued to feel driven to exercise hard, despite not wanting to at the same time.

This did not surprise me for most of us are creatures of habit, and Sally’s well-entrenched defence system against rejection wasn’t going to give up easily. Also other factors continued to play a part hampering change, the most important being her low selfesteem. This was to some extent dealt with within the counselling

relationship itself, where I attempted to demonstrate to the client that she deserved to be treated as a valued individual as much as anyone else, and thus shouldn’t expect rejection and disapproval just for speaking up for herself. I also had Sally practise being more assertive in role-play mimicking the everyday situations she found difficult to deal with. Slowly risking rejection first from me and then from family members Sally began to adopt a more confident and assertive stance in her everyday life, and found to her real astonishment that the wholesale rejection she feared did not occur, in fact she reported back that she was respected more for it especially at work. This was the turning point in the case, feeling and being more robust in her day-to-day interaction with other people seemed to undermine the compulsive need to exercise, and slowly this became less important in her life… although she remains to this day a fit woman for her age. Unfortunately the pervious unforgiving regimes have left Sally with permanent damage (premature Osteoarthritis) to toes, ankles and knees. Nevertheless I was glad to note that our work together did result in a reduction in her overall symptoms, and most importantly for the sake of her physical health in her adopting a much more realistic and sustainable exercise plan.

By Bruce Collins Bruce Collins is not currently in counselling practise as he writing a book on a longstanding complex case of OCD from a psychodynamic perspective.

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FIGHTERS CORNER

Fighters Corner

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FIGHTERS CORNER

Boxing in June

Saturday 7th June 2014

Juergen Braehmer Vs Roberto Feliciano Bolonti

WBA regular Light Heavyweight World Champion Juergen Braehmer makes his second defence of his title after a TKO victory over Enzo Maccarinelli and has picked former Tony Bellew opponent Roberto Bolonti for his next defence.

Stuart Hall Vs Paul Butler

IBF bantamweight champion Stuart Hall makes his second defence of his IBF world title against Paul Butler after a promising fight against Martin Ward was ended in the second round as a technical draw due to a clash of heads. Paul Butler is undefeated in 15 fights and has levelled up his opposition recently but 14 of his 15 fights have been at super-flyweight, with only 1 fight at bantamweight, which was a 4th round KO. Both fighters pack a punch domestically and for the weight division and this promises to be a decent matchup

14th June 2014

Jon-Lewis Dickinson Vs Ovill McKenzie

Unification match for the British and Commonwealth Cruiserweight titles. Dickinson has 15 wins from 17 fights with only 4 KO’s in his 15 wins and both of his losses by KO. Ovill McKenzie has had an up and down career with 22 wins and 12 losses, 11 wins by KO but that stat does not represent McKenzie’s significant power. McKenzie probably will be an underdog on fight night but he has one hell of a punchers chance.

Sergio Martinez Vs Miguel Cotto

Sergio Martinez puts his Middleweight title on the line against Miguel Cotto, Cotto is attempting to make history by becoming the first Puerto Rican boxer to win 4 world titles. Martinez at his advanced age for an athlete is looking for the biggest paydays and this fight offers a great money for both fighters and will be an exciting fight

Demetrius Andrade Vs Brian Rose Andrade defends his IBF light Middleweight world title against UK’s Brian Rose who has battled to a mandatory position and has jumped at the chance to take the world title, it will be a very hard task for Rose as Andrade is a former Olympian and looking to make a statement.

Ruslan Provodnikov Vs Chris Algieri Siberian Rocky Ruslan Provodnikov faces undefeated boxer Chris Algieri, Algieri to most is an unknown quantity but will have to deal with the work-rate, high tempo, punches switching from head to body and the power of Ruslan Provodnikov

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FIGHTERS CORNER

21st June 2014

28th June 2014

Martin Murray Vs Max Bursak

Terence Crawford Vs Yuriorkis Gamboa

Martin Murray fights former Middleweight title challenger Max Bursak in Monte Carlo, Murray is on a resurgence in his career after his loss to Sergio Martinez and is on a collision course with Gennady Golovkin, probably later in the year in Monte Carlo.

WBO Lightweight champion Terence Crawford makes his first defence and a massive step up in competition against Cuban amateur star and 2 weight world champion Yuriorkis Gamboa. Another fight for the boxing purists to enjoy and the winner will become a boxing superstar.

Gary Russell Jr Vs Vasyl Lomachenko

Gary Russell Jr finally makes a step up in competition when he fights for the featherweight world championship against Ukrainian amateur star Vasyl Lomachenko who has only had 2 fights as a professional 1 win and 1 loss, the loss a close decision for the world title. This will be a very close fight and one for the boxing purists to watch. Devon Alexander and Robert Guerrero also feature on the bill will a view to facing each other later in the year.

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NATE CAMPBELL INTERVIEW

Nate Campbell Interview

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NATE CAMPBELL INTERVIEW

EBOX - Nate Campbell you have had some great fights in your career, beating Juan Diaz and fighting Timothy Bradley and Victor Ortiz Nate – thank you, I was the 4/1 underdog against Diaz and everyone says I knew you could win but I have to laugh and say why was I 4/1 then haha.

EBOX – you just got back from fighting Terry Flanagan in Yorkshire, what happened there?

Nate – yeah I just got back from that fight in the UK, to be honest that was a bad decision by me because I was sure I could still make lightweight and I had a lot of trouble making weight, I barely made weight and straight after body parts like my leg swollen up as a side effect and I knew I just couldn’t make that weight well and the result was a forgone conculsion, I didn’t pull out but in the fight I just couldn’t keep going and had to retire on my stool, but I will be back but I will never go that low in weight again.

EBOX – When did you start having problems at lightweight?

EBOX – where did you get the name Galaxxy Warrior from?

Nate – well the fight after I become undisputed lightweight champion I lost my titles on the scales but beat my opponent on the night and I had to decide if I will continue to drain myself down or move up in weight and start a new chapter in my career. The other problem was I had back problems throughout my career, I had a pinched nerve in my back we didn’t know, we thought it was just an injury and I needed to take time off, I ended up getting bigger when I put on weight and it got harder to make weight so I had to move up

Nate – when I was younger I trained at Galaxxy boxing, I was the youngest at the gym and I trained with everyone light heavyweights, cruiserweights whatever I learned by fighting these guys the art of not getting my noggin knocked off, that’s where I learned defence. They named me the Galaxxy warrior because I was from that gym and I wasn’t scared to fight.

EBOX - When you first started boxing which boxers did you look up to?

Nate – When I was younger I wanted to be Aaron “The Hawk” Pryor, oh my god I wanted to be Aaron Pryor so bad and I talk to him as much as I can, I wanted to fight like him and have a right hand like Alexis Arguello and a jab like Larry Holmes, those were the guys I loved.

EBOX – what are you doing now?

Nate – I am at the stage of my career were I want to do something good for boxing and I have started up a new promotional company with a friend and we have called it Galaxxy fire promotions and we are going to put our first big show in Florida, we have Evander Holyfield making an appearance, Winky Wright making an appearance Chad Dawson, Zab Judah, Rendall Bailey all my friends are coming down to enjoy the sunshine and I will be fighting at 147lbs which is a good weight I can make without getting injured.

EBOX – that’s a great news and we hope to cover that fight and thanks for talking to me Nate – oh for sure, we can have follow up interviews and thank you for the support to all my fans in the UK.

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TIMOTHY BRADLEY INTERVIEW

Timothy Bradley Interview

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TIMOTHY BRADLEY INTERVIEW

EBOX - How is your health after the Pacquiao fight?

Bradley - I am doing ok, on my way to the doctor to get checked out but physically I feel fine and my soul is fine but I want to check my leg out but other then that I am fine EBOX - What was the game-plan in the Pacquiao fight?

Bradley - The idea was to counter punch him, when I was waiting on him I was effective and I switched to being aggressive and I was effective there too but the idea was to move at angles and keep switching the gameplan from counter punching to being aggressive.

EBOX - I have never seen you load up on your shots like that before?

Bradley - Yeah I wanted to get the KO, I knew honestly and truthfully I wouldn’t be favoured for the decision after the last decision so I was like “I gotta knock him out, I gotta knock him out” so the whole time I was going to the KO because I knew the close ones would go to Pacquiao and then I had to adjust because of circumstances that occurred during the fight, I was trying to end the fight with one punch in the second half of the fight and I was tired, every time I fight Pacquiao something bad happens and I have to alter my game, but he fought a good fight I cannot say a bad word about him, he was shocked how I

came towards him though and he had to make adjustments, he must have thought I was going to run. As long as everyone enjoyed the fight I don’t mind tasting defeat, I accept the defeat, to be one of the best you have to take a loss and comeback from it and I will be back, actually I hate the way people say that because I have not left I am still at the top of boxing and when I fight again I will prove it.

EBOX - You and your trainer seemed to have different ideas while in the fight, can you elaborate on that?

Bradley - I don’t want to make excuses but I couldn’t really move like I wanted to move and do the gameplan my trainer wanted me to do, it was between 4 and 6 it felt like I hit a wall, it was like all the life was sucked out of me, he was like “come on Tim use the game-plan, set the pace” I was like “I am trying but I don’t know what was going on”. We had the same game-plan until the fight and basically I couldn’t implement it for the full 12 rounds

EBOX - What have you learned from this experience?

Bradley - I have learned that I can take a loss like a man, some guys are really bitter about losses but for me I am a risk taker and its part of the business, some days its your day and others its not but I am happy I put on a good show, I did the best I could do and I will get better from this and learn from the defeat, I will fight anyone in the game from 140lbs and 147lbs EBOX - Whats next for Bradley ?

Bradley - I want to fight the best, anyone from 140lbs to 147lbs I will fight them, in a perfect world I want a 3rd rubber match with Pacquiao and the fans would love to see it too but I am yet to sit down and talk to my promoter to see where I go from here.

EBOX - Are you willing to cross the cold war lines and fight Golden Boy Promotions fighters? Porter, Thurman, Guerrero etc Bradley - It all depends on the promotional side of the business, I personally would fight any or all of those guys that you named but I don’t have any control over the promotional side of boxing and that’s the sticking point, those guys don’t have any control either but personally I would fight any of those guys.

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TIMOTHY BRADLEY INTERVIEW

EBOX - How much power does a fighter have in picking his fights?

Bradley - When your at the top of boxing you can call out anyone you want and as long as it makes sense all across the board the promoter can make it happen, if it doesn’t make sense then it won’t happen, but if you don’t have anything to bring to the table obviously you could have a hard to get the fights you want and may have to take fights you don’t want to take in a perfect world just to enhance what you bring to the table.

EBOX - Thanks for talking to us Tim and good luck in the future Bradley – No problem man, we can do it again when my next match is confirmed to get my title back.

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PETER FURY INTERVIEW

Peter Fury Interview

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PETER FURY INTERVIEW

EBOX - Peter Fury what did you make of your fighter Eddie Chambers last performance?

EBOX – How confident are you of getting Eddie Chambers a world title shot in the future?

Fury – It was a very good performance, Eddie got to Carl Baker early on and as soon as he opened up he started hurting Carl Baker and this performance was just about chopping at the tree until it fell over. Baker couldn’t go on in that fight without getting badly KO’s so the corner done the right thing, noted their man couldn’t win and was going to take unnecessary punishment so they pulled him out.

Fury – I am very confident, and I am very confident he will win the world title too, it will take a good fighter to beat Eddie Chambers because he is in a good place right now, he has his career back in his hands and he is happy with the camp he is with and me training him.

EBOX – Eddie Chambers was levels above his opponent would you accept that was an expected result?

Fury – Well Carl Baker is a big tough kid, he is not an idiot, he came in very heavy at 22 stone, he is a lump and he takes some getting out, but it shows Eddie is back, he is a genuine heavyweight and he hits very hard, if he lands on any heavyweight clean he will knock them out, he is an exceptional athlete and deserves to be on the world scene, we are going to step him up in July and be in the top 10 in the heavyweight scene, keep busy and wait until we get a World Title shot

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KENNY PORTER INTERVIEW

Kenny Porter Interview Kenny Porter is the father and trainer of Welterweight world champion “Showtime” Shawn Porter EBOX- How has life been after the Malignaggi fight?

Porter – we are doing good, nothing changes for us we are currently 2 and 0 (as a world champion) I am not impressed, I will be impressed at 10 and 0 EBOX – Shawn done to Paulie what no other world champion has done, how did you guys do that?

Porter – We had an excellent training camp, and I don’t know how we did it but we keep getting more educated, working harder and we keep surpassing our targets, one thing I implemented for the entire camp was I drilled into Shawn’s mind that we were going to punish this guy, just so happened we punished Paulie on fight night. We worked with big guys in the camp, guys who were 6’1 6’2 6’3 and weighed more because we know 140lbs guys cannot survive a training camp with Shawn Porter.

We got fired from the Pacquiao camp when we worked with him because no matter what you do to us on Monday you have to do to us on Tuesday and it may work out well the first week but it’s a 6 week training camp and

nobody has the work ethic that Shawn Porter has.

EBOX - You Trained with Andrade, a champion at 154lbs what do you make of him Porter - He is a very talented fighter, he is up there with any 154lbs or 160lbs fighter, plus he is a left hander and that causes a lot of problems for fighters, he has won numerous national championships, obviously was an Olympian and now a world champion but I also see things that needs tightening up and worked on but that’s the same with everyone, you need to delete some things from your game when you go through the levels just like you would when your deleting things from your computer.

Shawn Porter has to face Kell Brook next, what is happening with that situation Porter – well 48 hours after our last fight we put the call through to make the fight with Kell Brook, we made contact from our side and are going through Al Haymon, Golden Boy and we want to make the fight. We made a few calls to people to see what they made of the fight and how they thought it would play out, but we are happy with the fight and think we can get it delivered within 60 days, we

went back to the gym pretty much straight after the last fight and like I said before, we are 2-0 that’s not impressive we want to get more wins and build something impressive.

EBOX - Has there been any talk about a Mayweather fight?

Porter – only straight after our last fight, Richard Schaefer sat next to me in the press conference and said that’s a fight the world would want to see but other than that one time we have not heard anything about the Mayweather fight and are just focusing on the Brook fight, but we would take a fight like that we are not avoiding Mayweather, we have no problem fighting a Keith Thurman or Adrien Broner or revisiting Devon Alexander. We are not afraid to lose, we don’t expect to be 50-0 we are not in it for that, we are here to fight the best, whats the point in being 50-0 and the guy who lives 2 minutes from you also has a world championship belt and you won’t come to try to take it. There is no point in being undefeated if you are not fighting the best period, it doesn’t matter if he hasn’t built himself up, Porter has a belt come try and take it.

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KENNY PORTER INTERVIEW

EBOX - Did you see anything in the Mayweather Vs Maidana fight to suggest Shawn could beat Mayweather?

Porter – yeah we was ringside for that fight, not seen it on TV, but from my view it doesn’t look good for Mayweather, he took a beating, a physical beating, maybe the judges didn’t give Maidana the rounds due to illegal blows etc but Maidana was physically imposing his will on Floyd and he couldn’t stop that. I didn’t score the fight but if I was in the corner I would not be happy with that performance at all, I didn’t see adjustments early in the fight for Floyd but he got the win. As for how Shawn would do, well against Maidana we would box the breaks off that kid, he wouldn’t land half the punches he landed on Floyd on us and he wouldn’t be bullying us around the ring either.

As for Mayweather, we would try and do what we did in the Paulie Malignaggi fight, impose our will on Floyd, stop him working and work the body with big shots.

24

UFC Fight Night

UFC Fight Night June 7th 2014 Benson Henderson Diego Sanchez (24 Ws ,7 Ls) John Dodson (15 Ws, 6 Ls) (20 Ws, 3 Ls) vs vs Ross Pearson (15 Ws, 6Ls) vs John Moraga (14 Ws, 2 Ls) Rustam Khabilov (17 Ws, 1 L) Lightweight Flyweight Lightweight Dodson but in a gusty and game effort The main event of a packed show sees former lightweight champion Benson Henderson looking for his second win of 2014. The world-class American is still officially ranked No.1 in the UFC rankings and another win will surely be enough secure him a rematch with the man who dethroned him last year. In his way though is formidable Russian Khabilov, who himself is in great form and looking to make a big impact in the division.

Fan favourite Diego Sanchez has had a tough couple of years but he always guarantees entertainment for MMA fans. His war Gilbert Mendez last year won was voted fight of 2013 by fight fans and he’s previously been in an amazing 5 Fight of the Nights. He has one victory in his last four though and will be looking to get a W over former TUF winner, the seasoned Englishman Ross Pearson.

despite coming up short when he challenged for the Flyweight title back in January 2013. Injuries however have caused him to be largely inactive since, managing only one fight in the past 18 months. He’ll want an emphatic victory to put himself back on map. Moraga will have ambitions of his own though, as he currently ranked no.5 and is knocking on the door too. This rematch from 2010, where Dodson won, should be interesting for the division.

25

UFC Fight Night

UFC 174 June 14th 2014

UFC 174 June 28th 2014

Rory MacDonald (16 Ws, 2 Ls) Ryan Bader (16 Ws, 4 Ls) vs Tyron Woodley vs Rafael Cavalcante

Nate Marquardt (32 Ws, 13 Ls, 2 Ds) vs James Te Huna

(13 Ws, 2 Ls)

Welterweight With MMA’s p4p no.1 and long-time champion Georges St. Pierre taking an indefinite break from the sport, it leaves the welterweight division for which he has so long dominated wide open once again. The pick’em fight between no.2, MacDonald, and no.3, Woodley, is likely to be an unofficial no.1 contenders match with the winner likely to face Johnny Hendricks before the end of the year.

(12 Ws, 4 Ls)

Light Heavyweight Bader has been in mixed form in the last few years having lost four of his last 8 fights. Consequently, he has slipped down the rankings to no.10 and is a long way from a title shot. He’s still only 30 and has a long time left in his career but, if he wishes to compete at the top level, he needs to start putting together some impressive victories.

Former Strikeforce light-heavyweight champion Cavalcante lost his last fight in the first round and will want a win to get himself back in the top 10.

(16 Ws, 7 Ls)

Middleweight This is simply a must win fight for both men who are each at a crossroads. Former middleweight contender Marquardt has been around for a long time but he’s looked very poor in his last few fights, losing three straight. Te Huna, fighting in his home country of New Zealand for this, has lost his last two is dominant fashion. The loser of this fight will have likely receive a pink slip from the UFC, leaving their career with very few options. Both men will desperately want to avoid that.

26

UFC Fight Night

Cub Swanson (20 Ws, 5 Ls) vs Jeremy Stephens (23 Ws, 9 Ls)

Featherweight Both of these fighters are ranked in the top 10, with Swanson at no.5 and Stephens at no.10 and both are in terrific form and on the back of a good run of wins. The victor in this battle will have a very strong case for a title fight whereas the loser won’t be terribly affected. Good match-up.

Main fight of the month UFC 174 June 14th 2014 Demetrious Johnson (c) (19 Ws, 2 Ls 1 D) vs Ali Bagautinov ( 13 Ws, 2 Ls) Flyweight champion and universally rated as the 2013 fighter of the year, Demetrious Johnson will make the fourth defence of his championship when he faces a dangerous Russian grappler in Bagautinov. Johnson defended his title three times, all in impressive fashion, in 2013 by laying waste to anyone who challenged him.

He won Fight of the Night, Submission of the Night and Knockout of the Night awards in each fight. Not too shabby.

Bagautinov’s MMA career got off to a rocky start when he lost 2 of his first four fights as he fought many of his early bouts in his native Russia. He has shown fantastic promise though and has won 10 straight fights in the past 3 years, fighting in both America and Brazil along the way. That was enough to bring him to the UFC and earn him a shot at the title. No matter how formidable the reigning champion may be, Ali he will be confident he pull off the upset.

27

THE BEAUTY OF BEAUTY SLEEP

The Beauty Of Beauty Sleep

28

THE BEAUTY OF BEAUTY SLEEP

Most of us health professionals (and leaders in general) are groomed to wake up before anyone else, work longer hours, influence more people, workout with greater intensity and progression and put on a smile and stay upbeat at all times. The demand for our attention and energy is often so great that we actually leave ourselves at risk of health problems. Fuelled by a passionate desire to see our dreams and goals realized, along with protein snacks, meal replacement shakes, creatine supplements, caffeine and energy enhancers, we are driven to work longer and harder in the effort to succeed…but is it all necessary and at what cost does this kind of lifestyle come?

overnight, with no cost and actually less work, would you be interested?

Seems too good to be true? Read on…

And what if there was a way we could we improve our effectiveness and influence, by actually doing less?

On the flip side, when we get our optimal amount of rest, we have improved immune function, our digestion and metabolism are enhanced, we feel better, and we are better able to focus and process learning. Many of the major restorative functions in the body like muscle growth, tissue and cell repair, protein synthesis and growth hormone release occur mostly while we sleep. Imagine that, a natural and free way to enhance muscle growth and repair, and boost fat burn, all with no side effects!

I believe there are many contributing factors, including both mental and physical aspects. And as many of you are leaders and advocates of good health, I am sure you will be aware that improving both are crucial to optimizing our lifestyle.

However, if I told you that it is possible for you to dramatically enhance your health and immune system, elevate your growth hormone and recovery from exercise, increase your energy and drastically boost your performance and earning potential

I am going to focus on one aspect that has such astounding impact on both of these areas, and is so simple, it is often overlooked.

I strongly believe one of the main reasons we underperform is simply lack of rest. When we do not get enough sleep, we are at risk of many health problems, not limited to inflammation, heart disease, autoimmune disease and cancer.

In addition to that, we experience decreased alertness, emotional mood swings, reduced digestion and a metabolism which is less than optimal when we do not get enough shut eye.

Let me explain a little further from a chemical perspective why we need to sleep and how it affects the brain and cognitive function.

While we are awake, neurons in the brain produce adenosine, a by-product of the cell’s activities. We build up adenosine throughout the day, which eventually leaves us feeling tired.

However, we often try to counteract this by taking caffeine, which blocks the actions of adenosine in the brain to keep us alert and is in fact counterproductive. Rather, when we sleep, our body actually clears adenosine naturally, and we wake up feeling more alert.

For this next section, I encourage you to bear in mind that our brain is malleable or changeable, as explained by brain scientist Dr. Caroline Leaf.

Sleep is correlated to changes in the structure and organization of the brain and it plays a critical role in brain development. This is one of the reasons it is recommended that infants and young children have 1314 hours of sleep a night. Contrary to popular belief, sleep is not passive, it is in fact a highly active process where the events of the day are processed and energy is restored.

During REM sleep, the stage in which dreams occur, there is an increased firing rate of neurons throughout the brain. In addition, the heart rate, blood pressure and body temperature 29

THE BEAUTY OF BEAUTY SLEEP

are increased as the brain changes.

In comparison, during non REM sleep, the brain is in more of a resting state, where patterns are much more coordinated and synchronous.

Now, let’s explore what happens when your sleep patterns are interrupted by various scenarios and some recommended solutions.

If you have a late night, where you go to sleep 3 hours after your normal bedtime, followed by an early morning, your alertness is greatly reduced and this makes activities such as driving particularly hazardous. You will fail to fully dissipate your sleep drive, which is the need for sleep, and you will begin the next day carrying part of the previous day’s burden. I recommend you do not make a habit of this and become more disciplined in creating healthy work boundaries and a nighttime schedule that will allow you to fully rest.

If you sleep in on the weekend in an effort to catch up on lost sleep throughout the week, this will actually make getting up on Monday morning more difficult. I recommend that you maintain a regular schedule of adequate sleep on weeknights and weekends.

If you are travelling and experience jet lag, it is important to get sunlight as soon as you can during the day to acclimatize to the destination time zone. Your internal clock or circadian rhythms are adjusted by light exposure at the new location, and will adjust naturally at a rate of approximately one hour per day.

If you work night shifts, I would encourage you to rather search for a job that will allow you to work during natural hours as this type of work causes a misalignment between your schedule and your circadian rhythms.

If however you cannot change this, it is very important that you get adequate natural sunlight and when you do sleep, make sure you have a dark and quiet room to minimize the damage to your health.

In addition to a regular sleep cycle, allowing yourself to have a short nap of about 30 minutes in the afternoon. Winston Churchill, John F. Kennedy, Ronald Reagan, Napoleon, Albert Einstein, Thomas Edison, and George W. Bush are known to have valued an afternoon nap. In addition, a study at NASA on sleepy military pilots and astronauts found that a 40 minute nap improved performance by 34% and alertness by 100%. A nap provides significant benefit for enhanced alertness and performance, without leaving you feeling groggy or interfering with nighttime sleep.

It also has psychological benefits including improving your mood, and it can be a pleasant luxury and an easy way to get some relaxation and rejuvenation.

When you are in control of your sleep patterns, you will feel more focused, alert and energized throughout your day. You will be naturally more creative and in a better mood. You will be more productive and better able to deal with stress. This will improve your ability to think strategically and objectively and boost your learning capacity and memory. I would expect your earning to reflect the positive changes you make, as you will be much more solution oriented, and more productive during your waking hours.

It may be helpful to record your sleep patterns in detail to determine what areas you might be able to improve upon for a better quality of sleep.

Some tips to improve the quality and benefits of your sleep • Set boundaries and establish a consistent sleep / wake cycle even on the weekends • Avoid caffeine and meals 2-3 hours before bedtime • Limit exposure to light from electronic devices 1 hour before bedtime • Do something relaxing 1 hour before bedtime such as reading, 30

THE BEAUTY OF BEAUTY SLEEP

meditating, bathing

Hobson JA, Pace-Schott EF. The cognitive neuroscience

• Take work materials, electronic devices and TV’s out of the sleeping environment

of sleep: neuronal systems, consciousness and

• Record a sleep diary to evaluate common patterns or issues you may see with your sleep or sleeping habits

sleep: genetics, cellular physiology and subcortical

• Put less pressure on yourself to get things done, and you will find that you can focus better and actually experience increased more happiness, health and productivity.

Porkka-Heiskanen T. 1999. Adenosine in sleep and

learning. Nat Rev Neurosci. 2002 Sep;3(9):679-93.

Pace-Schott EF, Hobson JA. The neurobiology of networks. Nat Rev Neurosci. 2002 Aug;3(8):591-605.

Siegel JM. 2005. Clues to the functions of mammalian sleep. Nature. 437:1264-1271.

wakefulness. Annals of Medicine. 31:125-129.

Frank MG. 2006. The mystery of sleep function: current perspectives and future directions. Reviews in the Neurosciences. 17:375-392.

By Shauna McVeigh www.jaspertraining.org

31

BRAZILLIAN JIU JITSU

Brazillian Jiu Jitsu

32

BRAZILLIAN JIU JITSU

HISTORY Mitsuyo Maeda who was a Japanese master of Kodokan Judo travelled to Brazil in 1914 and taught the art to Luiz Franca and Carlos Gracie. Maeda is rumoured to have fought over 2000 matches. He was an expert in ‘NeWaza’ which is the ground fighting aspect of Kodokan Judo.

Maeda stated in his autobiography that he took Kodokan judo techniques and pared them down to the simplest, most effective methods exploiting what he observed were the weaknesses of wrestling and boxing. He studied the two enough to see what were their strengths.

He is quoted as saying that he took elements from taryu shiai judo ( judo techniques specifically used for matches against other schools), pared them down, and used techniques

that were deemed most effective. For example, he found that boxers were relatively unaware of defences against judo groundwork, so he concentrated on take-downs and groundwork.

Maeda travelled the world and learned from his experiences and slowly developed his own unique expression of judo.

‘Count Koma’ as Maeda was commonly known was introduced to Carlos Gracie by his wealthy father Gastao Gracie and eventually Carlos taught his four brothers Jiu Jitsu. Over time through experimentation, adaptation and practice Brazilian Jiu Jitsu became its own art.

Helio Gracie is largely credited for the direction in which the new art of Bjj went. Helio was a slight man and often

sickly. When classes were being taught he is said to have watched from the sidelines but offered to take a class on one occasion when one of his brothers could not. Helio adapted the techniques he had learned from his brothers to allow him as a weaker, smaller opponent to be effective. The student enjoyed the lesson so much that he asked to be taught by Helio going forward. Helio further refined and taught what we now recognise as Brazilian Jiu Jitsu.

There are other lineages including famously Oswaldo Fadda represented by the much vaunted Nova Uniao team. And of course other Martial arts that share some of the knowledge.

Arts such as Judo, Sambo and Jeet Kune Do.

MY BACKGROUND I spent the first 25 years of my life heavily involved in competitive sport. The two sports I explored the most were rugby and athletics. I loved these sports. The friendships, fitness, the confidence, dealing with defeat, dedication, travel, heady days when you got an international call up, championships, relationships .... The list goes on!

Unfortunately I also suffered many injuries. As a sprinter in athletics I suffered many muscular injuries primarily my hamstrings. In rugby where do I start? Fractures of both scaphoid bones, fracture dislocation of my ankle requiring three operations, damaged meniscus in my knee and let us not forget the pain of some huge strong guy running like the wind smashing me out of the way

and that’s just in training. I dealt with the cuts and bruises, “rake” marks and soreness but when I dislocated my shoulder with the associated injury to my rotator cuff. This injury meant that I was out of action for many months and Perhaps due to the length of time I took away from the game, I took the time to really ask what kind of body I wanted to manage as I aged. I retired from these 33

BRAZILLIAN JIU JITSU

sports and in the void I partially filled it with nonsense. I kept up the rugby tradition of beer and food to excess without the excess output of energy.

I tried to pull it back together with snowboarding and mountain biking both of which I love and are very accessible living in Scotland however these very quickly proved to be

expensive pursuits. Hill walking, road cycling are great but very onerous on time and money. I ran a marathon one of the proudest achievements of my life but five hours and 21 mins tells you I am not a distance runner.

Neither did it help that I wasn’t consistent with my training.

I became aware of Jiu Jitsu from

mixed martial arts. To begin with the UFC watching UFC hall of fame athlete Royce Gracie defeat bigger stronger opponents then Pride and other organizations. I found a mixed martial arts gym where I got exposure to Jiu Jitsu but under the instruction of Rick Young I have begun to really learn the art. It is important to find a good instructor.

PHYSICAL AND MENTAL BENEFITS In a recent conversation with my wife I asked her what she felt had had the most positive impact on my life she replied ‘Jiu Jitsu’.

Within months of beginning my Jiu Jitsu journey I felt fitter. My mobility and flexibility increased drastically.

Surrounded by wonderful training partners happy to give advice my diet got better. In every measurable way I have gradually become in better physical shape. I could train this until I am 90 and I still wouldn’t know it all, much like yoga.

It seems to me that Jiu Jitsu is a self selecting Martial art. Everyone starts at the same point and by that I mean they know very little. Of course strength, size, athleticism and fitness are very beneficial but in no other activity that I have engaged in does knowledge prove to be by far the biggest factor.

My experience in other sports was that through demonstrating talent let you learn from high level coaches and all the other support mechanisms that come will high level sport like physiotherapy and massage.

One of the most important things you learn in the Jiu jitsu journey is patience. Easy to say, often hard to live with however for me this is such an important aspect of life in general.

I am more patient in all aspects of my life as a result of Jiu Jitsu.

Jiu Jitsu forces you to ask more of yourself. When you see what other practitioners are capable of you are forced to ask why not me? It is a very introspective approach that you take into all other aspects of your life. For example people who have tremendous fitness and attitude, they never seem to get tired. Here is the best part. In my experience the best practitioners are always willing to spend time to tell you how they got where they are.

Jiu Jitsu involves trust in your training partners, in yourself and your instructor. Everyone is there to get better and it is hard to get better if you are injured. When you practice an art which incorporates techniques that rely on leverage, momentum and timing to control or defeat your partner it is imperative that this is done in a safe manner by all involved.

My goal is to do Jiu Jitsu as long as I have my health. Knowing how fragile health is I am determined to maintain mine as consciously as I can. I will do this because I love it. It’s not rugby and it’s not sprinting but BJJ has fulfilled my life in ways I never thought possible.

When you engage in Martial arts you can’t help but be inspired by the feats of other practitioners of that art. Of course the competitors spring to mind immediately. Athletes like Roger Gracie, Marcello Garcia and Marcus Almeida (Buchecha) are examples 34

BRAZILLIAN JIU JITSU

of the best in the world. Many inspirational practitioners are not competitors. I listen to a podcast on Bjj called open mat radio and during an interview with Rigan Machado who said that Guro Dan Inosanto had been his most impressive student.

He went on to say that from the time he started as a white belt until he was awarded his black belt Guro Dan never missed a single class including times when he had filmed movies all night. Guro Dan Inosanto went on to get his Faixa Preta (black belt) in four years. That would be an impressive achievement for any young athlete in their prime, however, he was 59 when he took his first lesson in Brazilian Jiu Jitsu.

and hopefully I have contributed to someone else’s learning.

I believe it was my second or third training session under Rick Young and he approached me and asked if I had any questions. My response was “I don’t know where to start there is so much to learn!” Without skipping a beat Rick replied “it never ends”.

https://itunes.apple.com/gb/podcast/ podcast-bjj-connected-podcast/ id826014410 www.facebook.com/bjjconnected Follow on twitter @bjjconnected Peter

I host a podcast http://www. bjjconnected.com/ come and have a listen if you are curious to hear from Masters in this art like my Instructor Rick Young and UFC hall of fame champion Royce Gracie.

Jiu jitsu is cerebral as well as physical.

Try learning in intricate detail all the different ways one can contort the human body and then challenge yourself to apply it against a resisting opponent. Overcoming fear, strength, fitness, flexibility, competition and self defence are all part of the Jiu Jitsu package. BJJ is much more than what happens on the mat.

Following every Jiu Jitsu class learning under Rick Young the following will be true 99% of the time. I will sleep better tonight knowing I have had an awesome workout, I have spent time with lots of people that I admire, I have learnt something new 35

PT Essentials The Big Review: Fit Pro Client Recipes

CONTENTS

Fit Pro Client Recipes is the new & innovative nutrition plan builder taking the world of PT’s by storm.

It transforms the way you create nutrition plans for your clients, automatically branding every recipe with your logo.

We review the good and the bad points for you here.

What You Get:

The good: This is the simplest way to create nutrition plans for your clients yet. It takes less than 5 minutes to upload your logo and custom footer. In fact you could get at least three different packs straight off the bat in less than 15 minutes all printed up and ready to go from the dashboard. So for busy PT’s this is a great feature.

The recipes are so good clients will actually want to stick to the meal plan meaning they actually keep shifting the fat. This system means you can get clients to eat real food that fits their lifestyle and family commitments without compromising on macro counts or risking ‘cheat days’. That means more great results for your clients (and you!)



FPCR gives you an online recipe system that rebrands all recipes with your logo.



Every recipe is macro counted and the calculators automatically add up calories when you add a recipe to a pack so it’s a point and click pack builder.



Most major nutrition systems are included and there are plenty of recipes available even for systems like paleo, IIFYM, vegan, dairy or gluten free diets.



Search by nutrition system and meal type to add recipes to your pack.



Create your own recipe packs to sell as eBooks or to clients.



Video documentaries with some of the world’s leading nutrition experts & PTs



Marketing support through the exclusive Fit Pro Facebook Groups

There are loads of help video tutorials so that makes getting the best out of the system easy.

The not so good:

There are 4 different ways to calculate the calorie count for your clients which include the exclusive Alan Aragon calculator. That bits great but the recipe list to create your bespoke pack isn’t as sexy as the latest recipes display. The pack when its created has the same layout for the recipes though so your clients will never know the difference.

The sales page to choose your membership options is a turn off for some. But you only have to see that once so don’t let that put you off trying the system.

There are loads of new developments that are planned for later this year where you will be able to have the whole system Rebranded and sell direct access to your clients but we want that now!

Our 3 Word Review:

Essential

Game-Changer Time-Saver

www.FitProClientRecipes.co.uk

36

DYNAMIC EXERCISE

The Physiological Effects Of Dynamic Exercise Against Conventional Exercise

37

DYNAMIC EXERCISE

With the rise of crossfit and other more dynamic based exercise routines we wanted to create a study that sought to find out differing effects of the training. We wanted

to see what positives and negatives would happen if we had 20 males (age 24-33) train for 6 weeks using a dynamic programme and have 20 males (age 24-33) train for 6 weeks

using a conventional programme. Both programmes were designed for all round fitness, under the definition of health and skill related fitness:

Is an important part of fitness that we need to keep into our old age, Babies have a natural suppleness and can suck their toes (not that as a teenager you would probably want to do this still), we lose flexibility as we grow older. We should always remember to warm up before competition to stretch our muscles and tendons.

Muscular endurance

Is the time it takes to respond to a stimulus, the stimulus could be a starting pistol, or a ball being returned over the net in tennis, or a goalkeeper moving to get her body in line with the ball to save a shot in hockey, or a slip fielder catching a ball. In a car, the driver is reacting all the time to different stimuli and poor reaction time could lead to a crash.

on their hands or on a beam, but we all have to balance when we are standing or riding a bike. In football, when we are dribbling a ball, an opponent may shoulder charge us.

We need to shift our body weight to prevent us falling over. We have all tripped up; and to stop ourselves falling over we have to move our centre of gravity (centre of mass), quickly.

Cardiovascular fitness Requires the heart and blood vessels to supply the working muscles with oxygen for long periods of time.

Strength Is normally measured by the amount of weight the muscles can lift, or applying a force against a resistance.

Flexibility

Is the ability of the muscle to work for long periods of time without tiring, A marathon runner is an extreme case of a person who has muscular endurance in the leg muscles (Hamstrings and Gastrocnemius in particular).

Skill-related fitness Agility Is the ability to change the direction of the body quickly, goalkeepers and gymnasts are good examples of people who have this ability.

Speed Is the ability to perform a movement or cover a distance in a short period of time, It is not just leg speed, that a sprinter would have, but athletes throwing a javelin require arm speed as well.

Reaction time

Balance Is the ability to keep upright while you are standing still or moving, we naturally think of gymnasts balancing

Power In simple terms this is “strength x speed� or doing strength movements 38

DYNAMIC EXERCISE

quickly. A shot putter uses power when moving a shot from his/her neck. A high jumper needs power in his/her legs to lift their body, vertically, over the bar. A weight lifter powers the bar up over his head.

Co-ordination Is the ability to use different senses and body parts together, Hand/eye co-ordination is needed when hitting a moving ball in tennis, cricket and baseball. Foot/eye co-ordination is needed when volleying a football.” (1) (Not all of these were tested for the study but we took a good sample) • Flexibility • Strength • Power to weight • Muscle endurance • VO2 max • Injury occurrence • BF% • Blood pressure • To test for these main principles a battery of tests were conducted:

• BF% (callipers) • Injury occurrence was recorded throughout.

All participants started this study coming from a variety of training methods with 5+ years training experience and were medically cleared, to make this fair participants were randomised and allocated a training programme to follow for 6 weeks with progression from a qualified trainer with all diets kept the same as they were before the study. By maintaining the same nutrition the adaptations would come from the training set and nothing else. Supplements were used at individual discretion however no NEW supplement could be added that wasn’t already being used by a participant for at least 4 weeks prior to starting. The two base programmes were as follows: * All weights/intensities are set by original testing, rest between sets 60s-90s. Progressed every 2 weeks where applicable.

• Sit and reach (flexibility)

** All techniques were taught by an appropriate trainer.

• 3 rep max deadlift, bench press, squat/back/ (strength)

*** Appropriate cool down and warm up procedure used throughout.

• Pull-up max (power to weight) • Push-up max (muscle endurance) • VO2 (MSFT) • BP (blood pressure) 39

DYNAMIC EXERCISE

Monday Tuesday

Bench Press 3

Push-ups

Incline bench

Machine chest

Tricpes extension

Tricpes dips 3 x

Close grip push-up

x 10

3 x max

press

press

cable

max

2 x max

3 x 10

3 x 15

3 x 10

Pull-up 3 x max

Straight bar bicep

20 minutes

20 minutes

Developmental

treadmill incline

exercise bike, MHR stretching,

2, MHR 165-170

165-170

hamstrings, quadriceps lower back, calves. 30s holds x 4.

Wed Thursday Friday

Deadlift 3 x 10

Back Squat

Weighted row 3

Lat pull down 3

Shoulder Shrugs

Upright row 3

x 10

x 10

3 x 10

x 10

Ham curl machine

Abdo curls 5 x

3 x 10

max

Front Squat 3 x 10 Leg extension

3 x 10

Saturday Sunday

machine 3 x 10

20 minutes

20 minutes

treadmill incline

exercise bike, MHR stretching,

2, MHR 165-170

165-170

curl BB 3 x 10 Lunges 3 x 10

Developmental hamstrings, quadriceps lower back, calves. 30s holds x 4.

This programme was developed to be as “conventional” as possible, we wanted to really show big differences between this programme and the dynamic programme but still focus on our “all” round fitness.

40

DYNAMIC EXERCISE

Monday Tuesday

Plyometric push-up 3 x max

TRX hands in push-up

TRX feet in push-up

Medicine ball

Plyometric medi-

3 x 10

3 x 10

throws against

cine ball presses

wall 3 x 10

and catch 3 x 10

40 minutes treadmill HIIT

20 minutes exercise

Developmental

30s walk

bike, MHR 165-170

stretching, ham-

2min jog

strings, quadriceps

20s sprint

lower back, calves.

Repeated

30s holds x 4.

Push-up 3 x max

(Variable MHR)

Wed Thursday Friday Saturday Sunday

Clean & jerk 5x5

Overhead Squat 3 x 10

Rope pull down 5 x 45s

Deadlift

Weighted pull-up Kettle-bell swings

hard settings.

3 x 15

3x8

3 x 15

Box jumps

Low squats with

Skipping

Sprints 3 x 50m

3 x 15, height depend-

medicine ball throw

3 x 8m

ent on individual

and catch 3 x 15

40 minutes treadmill HIIT

Dynamic stretching,

30s walk

hamstrings, quadriceps

2min jog

lower back, calves. 30s

20s sprint

holds x 4.

Muscle-up 1 x max

Tyre flips 3 x 2m

Repeated (Variable MHR)

Whilst there is obvious cross-over we wanted there to be very distinct differences and we believe these two programmes would cause variable results in the post tests.

41

DYNAMIC EXERCISE

Results Post testing took place 7 days after ceasing training to allow rest for the participants, all the tests were repeated: Flexibility

The results show that the conventional programme increased participant flexibility by 3cm whereas the dynamic programme improved flexibility by 8cm.

42

DYNAMIC EXERCISE

Strength

The results show that the conventional programme improved bench press more so than the dynamic programme, however functional improved over the conventional in both squat and deadlift movements.

43

DYNAMIC EXERCISE

Power to weight + muscle endurance

The results show that whilst the conventional programme improved push-up max by 5reps and pull-up max by 3 the dynamic programme out classed this with an increase of 15reps on the push-up max and 4 reps on the pull-up max.

VO2 Group Conventional Functional

Pre 11.4 11.2

Post 12.3 13.4

The dynamic programme shows a big improvement and again has improved the participant’s performance greater than the conventional group.

44

DYNAMIC EXERCISE

Blood pressure There was negligible difference between the two groups and between individual participants, on the whole both groups showed slight improvements. However participant’s blood pressure was already classed as “healthy” before training began.

Body Fat % Group Conventional Functional

Pre 16.2% 15.8%

Post 15.8% 14.2%

The results show that both groups have improved but the above results show that the dynamic group showed greater improvements.

Injury Occurrence

Conclusion

2 participants in the conventional group complained of aching joints, but this was not severe enough to cease training for any period of time.

This study shows that there are excellent results to be had from dynamic functional type training, however there is still a place for conventional training. We would consider that those training for very specific goals, e.g. bodybuilders, marathon runners etc. should stick with their routine as these will cause the greater adaptations in those areas. However for those training for all round fitness we would consider that dynamic based exercise a good option.

5 participants in the dynamic group complained of lower back pain and knee pain, 1 participant had to cease training in week 3 for 4 days due to shoulder pain, this later improved.

*always talk to your doctor before starting an exercise programme. **always get appropriate coaching and training in all exercises listed in this study.

References Anon, Definition of health and fitness, http://www. sgspe.co.uk/Year7worksheets.htm, accessed 08/08/13.

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CUT UP TO 500 CALORIES

Cut Up To 500 Calories Without Noticing

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CUT UP TO 500 CALORIES

The easiest way to lose weight is to change the amount of calories that we take in a day, cutting calories is not a rocket science and research shows that you can drop half a kg each week by cutting 450-520kcal from your diet a day, (based upon a 68kg female).

give you the same sense of fullness even if the portion size is halved. It is also important to always go for nuts that are natural, these are usually found in the home baking section of supermarkets and not in the nuts and crisps section.

We have come up with a list of tweaks you can make to your diet to easily shed half a stone in 6 weeks and help reach your aesthetic and health goals.

However if you really want to get fit and healthy make sure you get down to your lifestyle fitness gym and get yourself one of our expert trainers.

If you really need your nuts go for almonds and pistachios as these are packed with health benefits and are not as calorific as other nuts on the market.

Small movements This may seem odd, but doing small movements throughout the day can burn up to 350calories extra, best ways to do this are: Having a walk around when on the phone Tapping your feet to music Moving your feet when sat at the desk Any extra movement you wouldn’t normally include normally will burn a few extra calories, and every little helps.

Nuts Nuts are incredibly healthy as they are packed with healthy fats!

However they are calorie dense foods, therefore try and put your nuts into a small bowl rather than eating out of the bag as this has been shown to

Eating in front of the TV If you are someone who eats in front of the TV than there is a good chance you are taking in up to 288 calories more from your meal than you would have eaten if you had sat at the table, obviously this only applies if you don’t use portion control to start with.

Salad toppings & flavourings

500kcal from your salad and will probably cost less.

Smaller plates/bowls Research has shown that the size of the item we eat off makes a huge difference, swapping from a 12inch to a 10-inch plate or going for a smaller bowl can easily cut your portion size down and best of all you probably won’t even notice that you’ve consumed 25% less food.

Cut the luxuries Whipped cream, Cream, Whole milk, Syrup? All these additions to everyday coffee and tea can add 600kcal! This is a simple change that will have dramatic impact on your daily Calorie intake, if you must have some cream, why not just stick it on a small espresso which adds 30kcal and save yourself 570kcal.

Salads are the front runners of healthy foods, always the “healthy” option at restaurants or when you’re at home. Well this is not always the case, some salads can bring in a whopping 800kcal and this is not due to the content but just from what dressing has been chosen.

Mayonnaise, Caesar dressing, cheese dressings….All these should be cut from the salad and in their place a light balsamic vinegar can be used, top the salad with red onion, red/ green pepper and mushrooms to add flavour, this could easily cut 40047

CUT UP TO 500 CALORIES

Counting and savouring

Beer

A packet of crisps, a pack of biscuits, packs of crackers and chips all are easily accessible and they can ruin any Calorie limiting diet. It is a smart move to count your foods and only have a certain amount of each, try these portion changing tips:

Larger

Digestive biscuits: 3 biscuits MAX

Tonic Water

Crisps: 15 (based on regular ready salted)

Soda Water

Chips: 8-10 (oven baked) Now if you are only getting a portion of your normal amount of favourite food than you need to start chewing and savouring that food, slow down your eating and you won’t notice that you are eating much less.

Cider Cream based drinks Sugar packed mixers (Coke, Irn Bru, Lemonade etc.)

IN

Clear Spirits (vodka & gin) Use lemon or lime to flavour drinks And remember drink responsibly, if you are not used to spirit based drinks take your time and enjoy yourself in the knowledge you have cut around 800kcal out of your night.

Stick with what you’ve got

Packing in Pasta

When serving food try to have everything you want on your plate, don’t be putting out cooking pots and pans with extra food all over the table. This just invites more food consumption in a sort of tapas style food orgy. This will seriously cut hundreds of Calories from your daily intake all by leaving the leftover food in the kitchen.

A 250ml cup filled with white pasta can have 220kcal, however common portions in the UK have us eating 450% more than this in a typical pasta dish. That means your lovely pasta meal could bag you over 1,000kcal. Keep this in mind when making pasta, and make the switch to brown whole pasta which will fill you up quicker and keep you full for longer, it is also good for our colon and the fibre may prevent specific cancers.

Skinny alcohol If you must drink alcohol, then try and swap Calorie filled drinks with not so Calorie filled alternatives: OUT

eating with 7 or more will make you eat 95.2% more than if you decided to eat with less people. That’s the same as doubling your food consumption, so cut some of those people out and decrease your waist line.

Be satisfied not full Eat slower and chew your food, you will find that you will be happy that you have filled that hunger hole without finishing everything on your plate. It takes up to 20minutes for your stomach to send the message to your brain that you are full, so slow down.

Miniature Deserts If your one who enjoys going out for meals then you may be prone to go for a desert especially when all your friends may be going for one. Many restaurants have now got smaller deserts on their menus which are much lower in calories than their big brother alternatives.

Not so many friends This may seem like an odd inclusion, surely friends don’t make us eat more?

Well according to current research 48

CUT UP TO 500 CALORIES

Smoothies are healthy…right?

Smoothies, on occasion are packed with vitamins and anti-oxidants however they are also packed with calories and some contain whole milk or yogurt. These drinks sometimes have over 800kcal within them. You may think you are getting a healthy breakfast juice but in fact you’re packing a full meal into a drink. If you must have a juice then the best option is to make your own so you know what’s going into it and what’s going into your body.

Be Careful of the “health” and “green” labels Foods are packed with fancy labels these days saying they have 30% lighter, or are heart healthy etc. These claims may well be true, but 30% less of a 2000kcal pizza is still a big meal. Don’t be fooled by marketing always read the back of these packets to see the actual nutritional value of the food. A recent study showed that people underestimated calories in food by 42%, always thinking there was less then there actually was. This stat increases to 76% when people are told the same food is actually a “healthy” option.

scoop tub of ice-cream can be as much as 450kcal.

Oil Beware that oil can cause your calories to increase dramatically, foods cooked in oil can add 70kcal per tablespoon to your food, try and minimise your cooking oil and switch to rapeseed or go for a little stock.

Better than this would be to change the way cook your food to steaming!

Sleep well Science shows that lack of sleep at night can make us peckish throughout the day, research shows that individuals who sleep for 7-8 hours per night eat 300kcal less than those who sleep 5.5 hours per night.

Save your waist line and get yourself sleeping well, his is the easiest way to lose weight!

Avocado Now before you say that avocados are packed with fat and calories be aware that new research has shown that eating one avocado at lunch can cut your appetite down for the rest of the day, and many eat 20-30% less in total calories a day thanks to the green machine.

Go for small!

Spend time making food

If you go get yourself an ice cream, or chocolates always go for a small option, the difference between a one scoop tub of ice-cream and a two

If you enjoy food then you should enjoy choosing and cooking food, if you spend an hour walking around the supermarket, and spending another

2 hours cooking the meal, all this can burn up to 600kcal and as long as you’ve been cooking something tasty and light you are on to a winner.

Fatal Fizz Fizzy drinks are the devil for when it comes to dieting, a can of generic cola, lemonade, cherryade etc. can give you 180-200kcal, so if you’re drinking a couple a day you are really adding unnecessary calories to your diet.

Make the swap to water and you’ll be saving the pennies and losing the lbs.

Fill up with less There are certain foods that are simply packed with calories but others which are not so densely packed but still manage to fill us up for long periods of time. Try a couple of eggs in the morning (boiled), this can help fill you up till lunch and the mix of protein make it quite healthy, and you’ll save 300kcal from a generic bowl of cereal.

Swap snacks for wholemeal foods and dark dried fruits to help fill up and make your main meals smaller.

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CUT UP TO 500 CALORIES

Forget those cinema snacks

Check the servings

If you’re a film lover you may struggle to get to your seat without having 5000 different forms of calorie rich food shoved in your face. A large popcorn can have 1000kcal of refined carbohydrates, which is not going to sit well on your stomach or waist, try and refrain from buying any foods there, if you do commonly get taken in by the food advertising buy some almonds and water before going into the cinema, this will make it less likely that you buy anything else. Besides from saving you calories this will no doubt save you £££.

Most people open up packets and stick the whole lot in the oven or pan, but have a look at the back, most of the Calories written on the front of packets represent one serving size which is going to be a lot smaller then you may think one serving size is.

There you have it, putting just some of these into practice will definitely make your weight loss goals a reality, these are just the start of your journey, but we all have to start somewhere and when you start seeing the results you will certainly want to carry on.

Sweeteners Now there are controversy’s surrounding sweeteners, especially the infamous aspartame, research has recently proven that aspartame is actually perfectly safe yet many still wish to avoid it. A good alternative sweetener is stevia which comes from a leaf and even in manufactured form is fully natural, using stevia sweetener in your teas can save you up to 200kcal a day. Some companies have started using stevia as a sweetener in their Calorie free versions of their full sugar brothers, which will save you 600-1000kcal a day depending on how much sugar you take in.

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VITAMINS NOT TO TAKE

Vitamins NOT to take as a supplement!

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VITAMINS NOT TO TAKE

A lot of us in the UK (10million approx.) take vitamin supplements every day, we spend on average of 180 million pounds a year on vitamin supplements. We all understand that vitamins are vital for life and health, we also understand that deficiencies in certain vitamins lead to life threatening disorders such as rickets (vitamin D), scurvy (vitamin C) and pealgra (Vitamin B3). Therefore it must be smart to supplement these vitamins to prevent disorders and illness?

Vitamins are literally sold everywhere, from our supermarkets to our pharmacies and even our petrol stations have stocks of multi-vitamin supplements, vitamin companies make millions a year from consumers and it is one of the most profitable industries in the country and world, most of these companies run on the concept that: “You can never get too much of a good thing” No we agree that if you have a deficiency then nothing solves it like taking the vitamin required but many vitamins are just not needed in the vast quantities we take them in at.

Unless recommended by a medical professional or if suffering an illness where extra vitamin intake is required we recommend you stay away from supplementing these five vitamins.

Vitamin C We will start with big one, the daddy of vitamins and the most popular bought across the UK, vitamin C is the vitamin you think of when you hear the word “vitamin”. Vitamin C is found in fresh fruits especially citrus fruits and vegetables, way back in the day of global exploration sailors used to suffer a terrible disease called scurvy which was caused by a lack of vitamin C, then in the 1700’s Dr. James Lind found that citrus fruits could cure scurvy and ships began to stock up on limes and lemons which got sailors the nickname “limey”. Whilst it was discovered that citrus fruits could cure scurvy, vitamin C was not discovered until the 1930’s.

Linus Pauling published a book in 1970 stating that mega dosing vitamin C will prevent the common cold, this book gave rise to a mass increase in vitamin C supplements coming to the market and a mass amount of vitamin C supplements that were bought. Whilst Linus Pauling was a decorated scientist he was incorrect about mega dosing vitamin C for the common cold, after 50 years+ of working on vitamins C and the common cold it has been evaluated that Vitamin C does not prevent the common cold. On the upside vitamin C is not a particularly dangerous vitamin in large dosages, the fact that it is water soluble means you need

upwards of 2g a day to start bringing on symptoms which include diarrhoea.

Vitamin E A supplement that has supposed anti-cancer benefits and skin related benefits, vitamin E has become the second most popular supplement in the UK only beaten by Vitamin C, recently a large study conducted on vitamin E with 35,533 in correlation with prostate cancer showed that those who took vitamin E had an INCREASED risk of developing prostate cancer. A second study backed this stating that there was an increased risk of death of those who took vitamin E. Vitamin A Vitamin A is an antioxidant just like vitamins C and E, and are all touted to have anti-cancer properties. However unfortunately these claims have not been backed up, in fact certain correlations actually go against this, a study produced in the States by the National Cancer Institute showed that smokers who took the supplement vitamin A were more likely to get lung cancer. Vitamin A plays a vital role in vision and skin but it is a fat soluble vitamin and can be very toxic and may lead to serious and a multiple amount of serious side effects. Stories of explorers out in the artic who ate the livers of polar bear to survive only to die suffering from far too much vitamin A are true, 52

VITAMINS NOT TO TAKE

Douglas Mawson was an explorer who ate his snow dogs liver to survive but became seriously ill from vitamin A poisoning due to this, Mawsons companions all died, the probable cause Hypervitaminosis A syndrome.

Vitamin B6 Vitamin B6 is a supplement known to bodybuilders and fitness minded people from the stack ZMA, which is a combination of Zinc, Magnesium and vitamin B6. Nearly all of us get enough B6 in our diets and there is just no reason to supplement the vitamin, long term high dosages can lead to serious and permanent nerve damage which may cause a loss of fine motor control.

Multi Vitamin tablets Nearly 38% of all those in the UK take a multi-vitamin on a daily basis and 40% of Americans take a multivitamin supplement. A large study which looked 38,772 women over a long period (25 years) showed that the risk of death increased in correlation with multi-vitamin intake.

Conclusion So what to do with this information, we are not saying vitamins are bad, we are saying that for the majority of us out there vitamins should be gotten through our foods:

• • • • • • •

Blackberries Blueberries Peppers Limes Broccoli Beans Etc.

We can easily get all the vitamins we need from our food, like we said before if you suffer from and illness where extra vitamins are required or your doctor recommends you supplement than it is imperative you follow advice.

For those who train hard whether that be resistance, endurance or a combination certain vitamin supplements may help as you will be prone to losing more through training, these include: • • • • • •

Vitamin B5 Vitamin D Zinc Magnesium Selenium Copper

However if you have time to match your diet to your training you should be able to get adequate amounts of even these into your body.

• Spinach 53

DANGEROUS EXERCISE HABITS

Dangerous Exercise Habits

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DANGEROUS EXERCISE HABITS

There are a lot of controversies surrounding fitness, exercise and bodybuilding many have been in the spotlight and other are hidden away. The majority of controversies surround drugs and supplements, with major ones being fat loss pills such as ephedrine and caffeine which may increase thermogenesis and therefore speed up metabolism.

However whilst these chemical risks are well documented there are other risks and training habits that could be as dangerous and limit general life, we decide to put the spotlight on these dangerous gym habits.

Lack of stretching Stretching comes under a lot of stigma, many believe it to be a mere waste of time that just wastes energy before a workout, however science does tell us that stretching does in fact help prevent muscle tears and joint damage, so why would we want to skip it. When we stretch are actually allowing our muscles to prepare for the workout ahead, stretching can: • Help prevent injury • Increase range of movement (ROM) • Improve posture • Maintain joint integrity Failing to stretch will surely lead to an injury down the line especially in those involved with ballistic type

exercise. Try and stretch for 15 minutes before a workout and 15 minutes after a workout as well in between sets.

Dehydrating This is mainly a bodybuilding and combat sport problem, many of these athletes attempt to sweat out an extra few pounds to fit into a weight class. Many insane methods include riding stationary bikes in saunas, taking diuretics, ceasing drink for 24 hours pre weigh in, to drinking alcohol which dehydrates the body further.

Dehydration is a serious and fatal condition which leads to cramping of muscles which has been noted in certain bodybuilding competitions where a bodybuilder had to be stretchered off due to completely freezing up on stage because a full body cramp. Dehydration places monumental pressure upon the kidneys and the brain. Athletes have died attempting to meet weights for events, and whilst we understand that the majority of individuals who do these protocols understand the risks associated we just wanted to highlight how important proper hydration is.

meal. However in reality this a pretty illogical assumption and a very superficial science. In truth our bodies use carbohydrates as the main energy source for the majority of exercise, and you will have enough glycogen stored that your body will just ignore the fact that you didn’t eat a meal and use up your glycogen stores.

If you decide to still train on an empty stomach you risk training with a lower intensity, becoming dizzy and even fainting. It just does not make sense to follow that protocol so get yourself eating30-60mins before training with a small meal comprising of slow digesting carbs, fibre and protein.

Not getting enough food (pre workout) Many people still think it’s a smart move to train on an empty stomach as it has been purported to burn more fat tissue than training post 55

DANGEROUS EXERCISE HABITS

Bad form Weightlifting is full of those who lift right and those who lift badly! And lifting bad is not great for our bodies.

The major exercises and examples of bad form are: The Biceps Curl -: (everyone’s favourite) the clue is in the name, this is a biceps exercise but on many occasions many believe it may be a lower back exercise. If you are struggling to get form then stand with your back against a wall, use a bench with the back fully up or get a PT to help you sort out the form.

Bench Press -: two examples of bad form here and both are on either ends of the scale, lifting far too heavy and only doing a half rep at best to impress your mates is not going to build your chest muscles and bouncing a weight of your chest will not make your sternum cartilage very happy.

Deadlift -: well there is a mass amount of problems with this excellent compound exercise, we recommend going to see a PT or coach if you want to learn how to deadlift correctly.

This is just a drop in the pond on all the possible bad form techniques out there, training correctly with good form and good tempo will lead to much faster gains in muscle mass, strength, flexibility and stamina. It is recommended that you get yourself

a personal trainer or coach if you are unsure, even PTs have PTs to make sure they are still training correctly.

Overtraining Too much of a good thing is definitely bad in this situation, becoming obsessed with exercise is a common theme that occurs, even to people that don’t believe they could become obsessed with exercise. Whilst exercise is good too much can lead to fatigue, depression, supressed appetite, nausea and anxiety. These symptoms normally go hand in hand with constant pain with a slow recovery time and an increase in the amount and severity of common infections. Overtraining if left untreated can lead to severe mental impairment and a dramatic fall in exercise performance.

training to help the body receive the required nutrient, protein intake when too high for too long can have negative side effects such as an increase homocysteine which may lead to heart disease later down the line, and there are the usual reports that high protein intake may lead to kidney damage. In general many of us who train without hormonal agents do not require any more protein then 0.5-1g per kg of body weight, many performance nutritionists state that 2g per kg of bodyweight is really the upper limit and should not be done all year round for anyone involved with training regardless of level.

It is imperative that you listen to your bodies needs and react fast when you start to feel that you may be training to hard. It is imperative that allow your body to rest and that you take in the required nutrient to help your body repair the muscle damage caused when training hard.

Too much protein Protein intake for bodybuilders is commonly 2g per Kg of body weight on off season and 3-4g of protein per KG on season, whilst it makes sense to increase protein intake when 56

DANGEROUS EXERCISE HABITS

Stimulants There are many stimulants out there, many are touted as weight loss agents or pre-workout aids. The most common of these is the stimulant ephedrine which has a long list of negative side effects including: • Heart attack • Stroke • Palpitations • Excessive sweating • Twitching • Breathing problems • Death Whilst it is easy to pick on ephedrine as being the naughty one, many ephedrine free supplements contain similar supplements such as caffeine and natural forms of ephedrine (Ma Huang), in small amounts these stimulants do have some benefits and when used correctly they can have effects that are beneficial to training as seen in our caffeine study. However they do have potential dangerous side effects if taken without proper care and restraint. Try and avoid unnecessary ephedrine consumption, names on ingredient lists that it goes as are: • Ma Huang • Bitter Orange • Ephedra • Ephedrine

It is always a better option to go for a caffeine based stimulant than ephedrine if you must take some form of stimulant. Why not try some pre-workout food instead, why not try this little recipe below: 1 wholemeal bagel, sliced medium banana and some dark honey = good pre-workout snack.

goals. This does not just mean high amounts of protein, but complex carbohydrates, good saturated fat and health unsaturated fats are needed to build a muscular physique. A good method is to up calories intake by 500kcal a day with a breakdown of the following: 45% protein

Lifting too much

40% complex carbohydrates

Upping the amount we lift in the gym is one of the simplest ways in which we can increase intensity, of common exercises. However it may end up being counterproductive especially if it means you begin to lose form of the exercise, which as we mentioned before will lead to injuries to joints, tendons, ligaments and muscle. Only increase weight when you can control the weight you are lifting, if you cannot maintain correct form throughout the exercise then lowering the weight or reps is required. Why not try other methods of training to increase intensity instead of increasing the weight lifted, try some supersets or drop sets to add extra intensity. Get yourself and expert trainer to help you change up your intensity and hit your goals.

15% Fats

Not eating enough food (general) In general many who train fail to eat enough food to feed their bodies, if you are looking to build muscle then you require food to feed your

Failure to eat the correct nourishment will lead to a slow recovery from exercise and may lead to overtraining.

Combining drugs Whilst we recommended against taking stimulants we really recommend that you refrain from mixing stimulant with depressant type drugs. This normally occurs on nights out where two common drugs go hand in hand, the common energy drink and alcohol combo is not great for the heart. Certain herbs are used by fitness and health enthusiasts to help with anxiety and stress, these include kava kava and St. Johns wart, whilst these help with metal stress and anxiety they both have their own side effects and combing these with a stimulant will not lead to any beneficial health effects and can lead to fatal cardiac consequences.

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DANGEROUS EXERCISE HABITS

Steroids

Conclusion

The law in the UK is a bit funny when it comes to steroids, it seems perfectly legal to import these drugs for personal usage but selling them in the UK is classed as illegal. Steroids enhance muscle tissue growth by stimulating protein synthesis.

Different steroids cause different side effects and effects and individual differences also vary these effects.

Common side effects include:

There are many reasons to train, the health benefits are endless but training incorrectly is damaging to the body and it is about time that this was brought to light at how dangerous some practices can be.

Always set goals that relate to you, always progress at your own pace.

Whilst competition is great and healthy in the sporting and exercise and environment trying to emulate or beat someone else who has years of training ahead of you will only lead in injury. To really hit your best you should have sit down with a trainer who can plan realistic and achievable goals.

• Acne • Purple discolorations • Swelling • Halitosis • Dizziness • Palpitations • Liver damage • Joint problems • Burning urination • Gynecomastia • Nausea • Impotence As you can see, these side effects are not really going to help any budding fitness enthusiast or bodybuilder.

Whilst there are a myriad of methods to help fight these side effects, steroids should never be taken by anyone with limited experience and knowledge in the area.

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BUILD MUSCLE NOT FAT

Build Muscle Not Fat

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BUILD MUSCLE NOT FAT

There are a large amount bodybuilders, muscle builders and fitness fanatics that are well and truly clued up on how to train correctly.

With split-programmes, tempo training, super sets, drop sets and other training principles applied to their gym work. However we have found that nutrition knowledge more often than not is not up to the same standard, many packing in the calories with chicken, dairy, pasta and red meat. Having a post workout tuna and sweetcorn has to be good for you?

Sadly not all is what it seems in the world of nutrition and fitness, many manufacturers have done a brilliant job ruining the nutritional value otherwise healthy foods. We have made a list of muscle building foods that have positives and negatives.

Pizza

which increases IGF-1 and helps prevent cancer. However pizza can have the negative side, if the toppings consist of: • Sausage • Pepperoni • Anchovies There are others which are just not great pizza toppers, now we get onto the stuff between the toppings and the tomato, that cheese! Some pizzas can be packed full fat cheeses, and when you get big thick crust that is also packed with cheese you are asking for a dairy overload, some slices of a well-known pizza companies classic dish can come out as 759kcal and 48g of fat, that will not get the body you desire.

LSFPT recommends

• Grilled Chicken

First the best bet is to make your own pizza, use a wholemeal base and make sure its thin with no real crust, add a good tomato puree and use toppings listed above in the healthy section, also pop three chunks of cheese of your own choice (edam is a good choice or low fat mozzarella) at three points around the pizza.

• Red & Green pepper

Salad

All these are great toppings that can make pizza into one of the best bulking foods around, to make it better if you use a good tomato based paste it will be packed with lycopene

Salads can go one of two ways when it comes to being a healthy and muscle building, they can either be great or instead of increasing your biceps they just increase your waist. Good salads

Pizza can hold a great muscle building punch especially when the topping are nutrient full: • Spinach • Salmon • Pineapple

will be packed full salmon, chicken and raw beans, unlike most other muscle building foods the wide array of high quality abundance and variety of soluble and insoluble fibre that can be in salad is what makes it great.

However some salads can really kill your dreams by being filled with hard cheeses, bacon and croutons, but to put the icing on the cake they can be drizzled in creamy dressings which add a mountain of unwanted and unnecessary calories. The calories in the dressing can be more than all the calories in the salad itself.

LSFPT recommends Go for a good combination salad, have different greens in there not just ice berg lettuce, throw in cherry tomatoes, red onion, chopped olives and peppers. And for the protein why not lightly grill some salmon or a tuna steak and add that to the top of your salad, drizzle with a little virgin olive oil and balsamic and you’re done!

Yogurt Yogurt has and always be a bodybuilding staple, it is packed with protein, zinc, calcium and bacteria that helps the gut abosorb it all.

However whilst yogurt is great most manufacturers ruin this simple food by adding a myriad of rubbish.

Added fructose and processed fruit kill any muscle building powers of yogurt and instead make it into a 60

BUILD MUSCLE NOT FAT

waist builder. We have some yogurts where 84% of their total calorie load in added ingredients, it is hardly worth calling it a yogurt after that.

Most of these sugary packed yogurts are detrimental to health and cause insulin release which will lead to extra fat to store.

LSFPT recommends Stick with low fat plain yogurt and Greek yogurt, if you need extra sugar then add in your own fruits, we recommend: • Blueberries

6-pack instead of the 1-pack.

LSFPT recommends Skip the supermarket offerings and make your own dressings, just the simple combination of olive oil and balsamic can create a nice tang to any salad. If you want some extra flavour try this little combination: • Rapeseed Oil • Balsamic • Dijon Mustard • Chilli flakes

• Raspberries

Make this your salad dressing and it go perfectly with a salmon salad.

• Strawberries

Cold Meats

• Kiwi

Now we don’t mean processed meats, but we mean good quality cold meats, these can help your sandwich pack a giant protein punch. These meats contain good sources of zinc, magnesium, iron and B vitamins, these will all help you pack on muscle without the need for supplementing.

• Salad Dressing Some salad dressings are great and are based upon rapeseed, grapeseed and virgin olive oil all which are packed with healthy unsaturated fats which can help benefit fat loss and promotes healthy cholesterol. There is also anti-inflammatory value to olive oil as it contains oleocanthal, which is great for those with joint and muscular aches and pains.

More often than not salad dressing is not great and if you think picking a low fat option is the way to go then you will be sadly disappointed as these are packed with extra sugar.

Obviously stay away from the creamy calorific dressings if you want that

However these cold meats are not all what they are cracked up to be, some packaged meats contain nitrate preservatives which can cause damaging oxidation to occur within the body and has a link to prostate cancer, they can also be high in salt which has been shown in high level to be damaging to the liver and kidneys.

LSFPT recommends Get yourself eating meat slices that

are naturally high in protein compared with fat such as chicken and turkey slices, we also recommend going organic or to a butcher who sells these deli style dishes.

Fruit Juice Fruit juice is full of vitamins C, A and B and can have plentiful other nutrients such as minerals and anti-oxidants.

These are all great when we train hard and we need these extra nutrients to help our immune system remain strong.

However as mentioned in earlier articles fruit juice is naturally full of sugar (fructose) which is detrimental to anyone wanting to pack on muscle and not fat. To make it worse manufacturers are take out most of the goodness in processing of the juice, and when they create a lighter option they decide to take half of your juice away (vitamins and all) and add water instead, then have the cheek to charge you more.

LSFPT recommend Always go for juices that are coldpressed and packed with all the natural goodness, which means you want those “juicy bits”. If possible go for not from concentrate juices and always read the back at the ingredients and if it reads anything more than 100% of the juice then put it back. Some like to mix hemp or soy protein with juice to add flavour and 61

BUILD MUSCLE NOT FAT

this can be a great idea especially for a pre-workout.

Peanut Butter Peanut butter is another bodybuilding favourite, packed with monounsaturated fat which helps boost testosterone, magnesium which helps regulate glucose and niacin which helps in the formation of growth hormone.

However peanut butter is also packed with sugar and the dangerous trans fats. Many manufacturers add trans fats to help increase the shelf life of peanut butter and to help stop separation. Trans fats are a fitness enthusiasts nightmare, they prevent us from breaking down fat and are detrimental to muscle hypertrophy.

LSFPT recommends Always try to go for natural organic brands that contain full peanuts, skip the low fat alternatives as these will be packed with sugar.

Steak A nice beef steak is a treat for many and is a powerhouse for muscle builders, steak is packed full of protein, zinc, B vitamins and iron. It also has some saturated fat which has some benefits in maintaining testosterone levels ( just don’t get too much).

How can we ruin steak for you? Well in general we are not we are just

pointing out that some cuts are so full of fat (rib eye & prime rib) that they may as well not have meat, think of your waist and pick a different cut.

LSFPT recommends We say go for some steak now and again, but why not go for a sirloin or fillet cut over rib eye and prime rib.

A sirloin steak can have 50g less fat than prime rib and pack more muscle building punch, when cooking steaks don’t cut the fat off until after its cooked! Grass fed is always the way to go when picking steaks.

Pasta Pasta is a great food for feeding the muscles the glycogen needed to carry on in our training, it also helps the absorption of protein when eaten with chicken, fish etc, which is what you need to boost your muscle growth.

Pasta is also full of B vitamins which helps the conversion of food to energy.

Sadly the humble pasta has been destroyed by manufacturers in processing, they refine pasta so much that you are left with a calorie dense fibre free mush. This type of pasta is high up the glycaemic index and can add fat to your tummy, increase your waist and may lead to obesity and fatty liver disease.

guarantees that the pasta you are eating is full of gut friendly fibre which can help combat colon cancer and healthy nutrients such as magnesium and selenium. Also it is beneficial to eat pasta with a protein such as chicken or lean mince beef, as this will help you absorb all that protein.

Tuna Tuna is packed out with protein and omega-3, it is one the most widely used protein foods around, and its nutritional make up is simply one of the best around.

Be careful of tuna that is drenched in oils and sauces, these will add 100200kcal extra to your light protein filled dish. Another problem is that mercury could be present in some of your tuna tins, mercury acts as a neurotoxin and is very detrimental to health.

LSFPT recommend Check if companies test for mercury in their product before you buy it and start wolfing it down, try and get all that oil out before sticking that tuna in your salads and pasta.

LSFPT recommends Choose an organic pasta that is made from whole grain/whole wheat this 62

ECCENTRIC TRAINING

Eccentric Training

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ECCENTRIC TRAINING

Eccentric is a type of training that is defined as a muscle contraction that occurs when the muscle lengthens and is the opposite of the concentric contraction which occurs when the muscle shortens. An easy example of this would be the biceps curl movement when the bar or dumbbell is being lowered down after full flexion of the elbow, as the elbow extends the lifter should lower it slowly and this will be an eccentric contraction of the biceps. In general there are three phases of movement that are involved with muscle and tendon contraction: • Concentric (shortening) • Eccentric (lengthening) • Isometric (no movement) Eccentric training is when training concentrates on this lengthening stage, this challenged the muscles in a different way the concentric training does, and it has the potential to lead to more hypertrophic changes, faster muscle repair and an increase in metabolism. The eccentric phase is in general a braking stage of muscle contraction that protects joints, ligaments and tendons from damage after the concentric contraction, it has been touted to be good for nearly everyone from novice’s to experienced athletes and those who need to rehabilitate from injury. Many name this training as “negative training” or doing “negatives”, when the weight

lifted is over the force developed by the muscle then the muscle absorbs this weight lowering the weight away from the concentric contraction of that muscles trajectory, this means that an eccentric contraction uses less energy but the force required to maintain the contraction is actually greater than that of a concentric contraction.

History A small history of eccentric contractions, in 1882 a man named Adolf Fick discovered that contraction of the muscle whilst it is under stretch can produce more force than the shortening contraction of the muscle. This was followed up by half a century later by A.V. Hill that made the assumption that eccentric contraction of the muscle has lower energy demands than that of the concentric contractions. By the time 1953 came around Erling Asmussen introduced eccentric training but with the name “excentric” training, which if broken down means: • Ex = away • Centric = centre So basically a term to explain the movement itself, away from the centre of the muscle, the true benefits of this form of training was not realised until a demonstration took place

by Bud Abbott, Brenda Bigland, and Murdoch Ritchie. This demonstration

used ergometers and cyclists with the ergometers placed back to back on a single chain, when one of cyclists peddled forward the other had to peddle backwards which would brake the forward movement on the peddles. The internal force within the device was low but it showed that the cyclists that was going against the forward force found it much easier, and that the force produced during the braking movement was much easier to produce than the forward movement.

So what does this all mean for those involved with exercise?

Eccentric Stress as a Superior Stimulus for Strength Improvements Well to start it means that the negative part of the rep is responsible for greater strength gains than trying to overcome the force as with the concentric part of the rep. research has been conducted proving that training with a programme designed purely with eccentric movements in mind increased strength more so than a programme with only concentric movements, both programmes following a 6 week protocol. This study was in relation to maximal strength which is a sum or concentric, isometric and eccentric movements, and in those parameters it showed that the eccentric movement increased maximal strength by 85% whilst the concentric only increased 64

ECCENTRIC TRAINING

strength by 78%. A separate study

by Higbie et al. (1996) showed that there was an improvement of 43% of combined strength (both concentric & eccentric) when training is carried out using an eccentric programme and when a concentric programme is used a 31.3% increase is noted. One of the conclusions from a study by HilliardRobertson stated that: “A resistance training protocol which includes eccentric as well as concentric exercise, particularly when the eccentric is emphasized, appears to result in greater strength gains than concentric exercise alone.�

Earlier studies backed this conclusion such as Komi and Burskirk (1972) who showed larger strength increases after following an eccentric training regime against a concentric only training regime. Again backed by yet another study by Dudley at al. (1991) which showed that strength gains are seriously damaged by those who do not train utilising the eccentric part of the rep.

Not only is eccentric training a great way to boost strength but it has been shown to be an excellent method at increasing muscle growth. The Dudley et al. (1991) study discovered that those who trained using eccentric movements only showed an increase of 6.6% muscle size gain after 10 weeks compared with only 5% gains from a concentric programme alone,

this difference could be a difference between a bodybuilder winning a show and a bodybuilder losing out, Farthing and Cilibeck (2003) discovered that eccentric training causes more hypertrophic changes than concentric training, LaStayo et al. (2003) found that that an accentuated eccentric programme could increase muscle hypertrophy by 19% compared to a classic training programme.

Eccentric training is therefore great at stimulating muscles strength and muscle hypertrophy, the methods it does this is by first of all increasing neural activity within the muscle, this is particularly important for those just starting out in lifting, as the neural improvements in muscle is the foundation of strength and contraction of muscle, it is also the reason why beginners get rapid strength increases. As eccentric loads allow for a greater weight or resistance it produces more maximal overload of the muscle which in general leads to greater adaptations within the muscle tissue.

Linnamo et al. (2002) found that eccentric training causes higher amounts of stress to be put through specific motor units, where in concentric contraction greater numbers are recruited, eccentric uses less and therefore brings on greater stimulation, this was backed

by Grabiner & Owings (2002. It is known that the nervous system recruits less motor units during maximal contraction therefore it would be an easy link to assume that eccentric exercise would improve maximal contraction more so that concentric. A big one would be the research done by Nardone et al.

(1989), Hortobagyi et al. (1996) and Howell et al. (1995) who found that maximal eccentric contractions recruits more fast-twitch fibres which as you know are responsive to strengthening and hypertrophy of muscular tissue, it is also purported that eccentric training may lead to a faster twitch muscle fibre profile in evolution. The small tears that occur to our muscles during exercise occur during the eccentric phase of training, these tears are what are purported to be the main reason for muscle adaptation according to Clarke & Feedback, (1996). Eccentric training doesn’t just yield the positive effects as mentioned above, there is a multitude of other great reasons to get yourself training using eccentric lifts, there appears to be a greater cross-education system through the nervous system when utilising eccentric lifts, this means that those who train eccentrically get greater benefits on both sides of their bodies even if only one side is working this is due to neural activity, this is obviously beneficial if one limb is 65

ECCENTRIC TRAINING

injured and/or immobilized. Again on the rehabilitation side of things eccentric training has been shown to be a more effective way of treating tendonitis than when it is treated

using concentric only exercises. It has also been found by Collinder and Tesch (1992) that the gains made through eccentric training remain longer and are maintained better

even without training compared with those concentrating on concentric movements alone, this is backed up

by Housh et al (1996).

isolation, by utilising this technique the lifter is able to us a heavier load than would be used normally which will apply greater overload to the muscles and neural system. 3-6 reps

is the rep range that you will want to be training in to gain the most benefit from this training principle.

Overcoming portion Clean/ reverse Clean Close-grip bench press Clean Dumbbell press Dumbbell shoulder press Double leg Squat with DB Clean Dumbbell bent over rowing

Yielding portion Reverse curl/ Curl Skull Crusher Shrug Dumbbell flies Lateral raises One leg squat/ piston Upright row Dumbbell rear deltoid raises

weight down, 2-5 sets on each side and 4-8 reps on each side.

Tempo Eccentric

Eccentric training techniques Compound to Isolation This common eccentric method is where a lifter will lift a weight utilising a compound movement and the eccentric yield the weight using an Involved Muscles Biceps, brachialis Triceps, pectoralis Trapezius, Deltoid Pectoralis major Anterior and medial delts Quadriceps, glutes Deltoids, Trapezius Rhomboids, posterior delts Doubling Probably the easiest technique to use, and the most common especially if you’re a lone trainer. Lift the weight in one arm with the assistance of the other and then remove the assisting arm and allow the weight to come down under control, the weight required needs to be high, we would say that 65-75% of your maximum TWO arm/leg lift is the way to go with this one and 5-7 seconds is the magic time that you want to be bringing that

This is a great place to start if you are one who wants to get going with eccentric training, it is tough and is a really good plateau buster for those experienced enough in their training to be at that point!

Use a weight that is 65-90% of your maximum lift and lift with a very slow eccentric phase and a powerful speedy concentric phase. Different loads achieve different aspects, and this method of training is great for the more experienced lifter.

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CONTENTS

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ECCENTRIC TRAINING

Load 65% 70% 75% 80% 85% 90%

Time spent in eccentric 12-14seconds 10-12seconds 8-10seconds 6-8seconds 4-6seconds 2-4seconds

Number of reps per set 4 3 3 2 2 1

the table below explains how long you should take lowering the weight dependent on the weight used.

The time of the action (lowering) depends on the load, negatives are brutal on the MSK and nervous system and care should be taken with appropriate rests, most only do one set of negatives per exercise and only ever 3-6 sets in a session. Rep range can vary but many stick with 6-10 reps.

Negative reps The most common form of eccentric training and best done with a partner for motivation and safety, negatives have been used for years in the bodybuilding community however you rarely see them being performed at your local gym, the weight used in negatives has to be higher than your maximum for that particular lift, Time 4 seconds 6 seconds 8 seconds 10 seconds

“Negatives” basically refer to performing only the yielding portion of an exercise and having spotters lift the bar for you. You should use a load that’s between 110 and 130% of your maximum when performing negatives.

WEIGHT (of MAX) 125%-135% 120%-125% 115%-120% 110%-115%

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ECCENTRIC TRAINING

So there you have it, eccentric exercise should not be taken for granted, and those who really want to mix things up should go for a pure eccentric training session once every few weeks to really shock the body! Take a look below at our Deltoid Destruction workout utilising eccentric loading:

Deltoid Destruction

Exercise One

Exercise Three

This programme should be used by health and fit individuals who are free of injury and have at least 2+ years resistance training under their belt, a partner is of great benefit in this programme (essential for negatives).

Tempo Eccentric Shoulder Press 5 sets of 2 reps at 85% maximum lift and 6 seconds eccentric phase. (60s rest)

Utilising the doubling technique do front raises, 65% of Maximum two arm lift, 5 reps each side, 3 sets and 5 second eccentric phase. (90s rest)

Exercise Two

Exercise Four

Compound to isolation lat raises, lift the weight utilising a shoulder press and come down utilising a lat raise (in reverse). 110% maximum load, 4 reps and 3 sets. (60s rest)

Shoulder Press Negatives 125% of Maximum lift, get a partner to help with concentric lift and lower for 6seconds.

WARM UP – 15minutes

Cool down and stretch – 10 minutes.

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ECCENTRIC TRAINING

References & Bibliography Bahr, Roald, Fossan, Bjorn, Loken, Sverre, and Engebretsen, Lars, Surgical Treatment Compared with Eccentric Training for Patellar Tendinopathy (Jumpers Knee) A Randomized Controlled Trial, The Journal of Bone and Joint Surgery, Volume 88A, Number 8.

August 2006.

Brown SJ., Child RB., Day SH., Donnelly AE., Indices of skeletal muscle damage and connective tissue breakdown following eccentric muscle contractions.

Eur J Appl Physiol 75. 1997.

Clarke MS., Feeback DL., Mechanical load induces sarcoplasmic wounding and FGF release in differentiated human skeletal muscle cultures. FASEB J. 10(4):502-509 1996.

Colliander EB., Tesch PA., Effects of eccentric and concentric muscle actions in resistance training. Acta Physiol. Scand. 140:31-39, 1990.

Colliander EB., Tesch PA., Effects of detraining following short term resistance training on eccentric and concentric muscle strength. Acta Physiol. Scand.

Jan;144(1), 1992.

Dudley GA., Tesch PA., Miller BJ., Buchanan P., Importance of eccentric actions in performance adaptations to resistance training. Aviat Space Environ Med 62. 1991.

Farthing JP., Chilibeck PD., The effects of eccentric and concentric training at different velocities on muscle hypertrophy. Eur. J. Appl. Physiol. May 17, 2003.

Gerber, J. Parry, Marcus, Robin L., Dibble, Leland E., Greis, Patrick E., Burks, Robert T. and LaStayo, Paul C, After Anterior Cruciate Ligament Reconstruction Effects of Early Progressive Eccentric Exercise on Muscle Structure, The Journal of Bone and Joint Surgery, Volume 89. March 2007.

Gibala MJ., Interisano SA., Tarnopolsky MA., Roy BD., MacDonald JR., Yarasheski KE., MacDougall JD. Myofibrillar disruption following acute concentric and eccentric resistance exercise in strength-trained men. Can J Physiol Pharmacol 78(8). 2000.

Grabiner MD., Owings TM., EMG differences between concentric and eccentric maximum voluntary contractions are evident prior to movement onset.

Exp Brain Res 145:505-511, 2002.

Higbie E., Kirk J., Cureton J., Warren GL., Prior BM., Effects of concentric and eccentric training on muscle strength, cross-sectional area and neural activation.

J. Appl. Physiol. 81(5), 1996.

Hilliard-Robertson PC., Schneider SM., Bishop SL., Guilliams ME. Strength gains following different combined concentric and eccentric exercise regimens.

Aviat Space Environ Med 74(4), 2003.

Hortobagyi T., Barrier J., Beard D., Braspennicx J., Koens P., Devita P., Dempsey L., and Lambert J. Greater initial adaptations to submaximal muscle lengthening than maximal shortening. J. Appl. Physiol. 81(4): 1677-1682, 1996 Hortobagyi T., Hill JP., Houmard JA., Fraser DD., Lambert NJ and Israel RG., Adaptive responses to muscle lengthening and shortening in humans. J. Appl.

Physiol. 80:765-772, 1996.

Hortobagyi T., Lambert NJ., Hill JP., Greater cross education following training with muscle lengthening than shortening. Med Sci Sports Exerc 29(1): 1997.

Hortobagyi T., Katch FI., Role of concentric force in limiting improvement in muscular strength. J. Appl.

Physiol. 68, 1990.

elderly population. J Gerontol A Biol Sci Med Sci, 58(5):M419-424. 2003.

Linnamo V., Strojnik V., Komi PV., EMG power spectrum and features of the superimposed M-wave during voluntary eccentric and concentric actions at different activation levels. Eur J Appl Physiol 86: 2002.

Mafi N., Lorentzon R., Alfredson H., Superior shortterm results with eccentric calf muscle training compared to concentric training in a randomized prospective multicenter study on patients with chronic Achilles tendinosis. Knee Surg Sports Traumatol Arthrosc 9(1).2001.

Nardone A., Romano A., Schieppati M., Selective recruitment of high-threshold human motor-units during voluntary isotonic lengthening of active muscles. J Physiol 409: 1989.

Roig, M., O’Brien, K., Kirk, G., Murray, R., McKinnon, P., Shadgan, B., Reid, W.D. The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: a systematic review with meta-analysis, British Journal of Sports Medicine, Volume 43, 2009.

Housh TJ., Housh DJ., Weir JP., Weir LL., Effects of eccentric-only resistance training and detraining. Int. J. Sports Med. Feb;17(2), 1996.

Howell JN., Fuglevand AJ., Walsh ML., BiglandRitchie B., Motor unit activity during isometric and concentric-eccentric contrction of the first dorsal interosseus muscle. J Neuro-physiol 74:. 1995.

Johnson BL., Adamczyk JW, Tennoe KO., Stromme SB. A comparison of concentric and eccentric muscle training. Med. Sci. Sports Exercise 8:35-38, 1976 Komi PV., Buskirk ER., Effect of eccentric and concentric muscle conditioning on tension and electrical activity of human muscle. Ergonomics 15:417-434. 1972.

LaStayo PC., Ewy GA., Pierotti DD., Johns RK., Lindstedt S., The positive effect of negative work: increased muscle strength and decreased fall risk in a frail

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73

TENNIS BALLS

The Secret Power of Tennis Balls!

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TENNIS BALLS

Our bodies are in effect, the sum total of our activities over the course of our lifetime. Injury, repetitive movements, occupational hazards, the sports we play, our exercise routines and our regular activities of daily living all leave their stamp upon our bodies.

Sometimes the changes are positive ones and benefit our physicality and health; alternatively changes can increase the risk of injury, cause pain or negatively impact on our ability to reach goals. Debilitating, demotivating and downright annoying; pain is the ultimate barrier to consistent exercising and everyday quality of life. Untreated, pain sometimes ‘goes away’ but often it returns, lingers, niggles and finally impacts and shrinks our comfort zone till it is impossible to ignore. Muscle pain, muscle ache, neurological pain (i.e. tingling, numbness, sharp shooting pain, burning) can in many cases have a straight forward solution that the individual can utilise, if only they were empowered with the knowledge and tools.

One of the biggest causes of pain is due to imbalances in, and compensations of, the musculoskeletal system (Kendall, 2005). To put it simply, people experience aches and pains due to either muscles not working correctly (muscular compensations) or bones being out of alignment (skeletal compensations). Since muscles

are attached to bones, these two problems go hand-in-hand. For example, if muscles are not doing their job(s) correctly due to postural imbalances, athletic overuse and/ or neurological disorders, they can pull the skeleton out of alignment.

Alternatively, if the skeleton is out of alignment due to trauma/injury, congenital deformities and/or aging, muscle function can be adversely affected.

A solution for pain:

permeability The vacumn-effect of doing trigger point pressure with the tennis ball enables oxygen and other nutrients to reach vital muscles, tissues and organs. The pressure causes the pores in tissue membranes to open, enabling fluids and nutrients to pass through. This helps remove waste products such as lactic acid and encourages the muscles to take up oxygen and nutrients which help them recover quicker.

Sports massage used to be a luxury of the professional athlete and celebrity. Now it has been proven to be powerful in relieving muscle tension, resetting muscle imbalances as well as reducing and preventing pain. This has repositioned sports massage as an integral solution within the lives of anybody and everybody who values pain-free, functional living and performance. We can tackle muscular compensations ourselves by targeting muscle spasm (in the same way a sports therapist/musclularskeletal specialist would) using a tennis ball.

Reduces inflammation - decreases production of compounds called cytokines, which play a role in decreasing inflammation.

The benefits:

Stimulates muscle repair - increases activity in mitochondria, the powerhouses in cells that are involved in cell repair.

Breaks down scar tissue - Scar tissue is the result of previous injuries or trauma and can affect muscle, tendons and ligaments. This can then lead to inflexible tissues which are prone to re-injury and long-term pain.

Releases endorphins - manual techniqes such as that of the tennis ball encourage the release and flow of neurotransmitters that act as natural painkillers.

Increases joint flexibility - prepares the joints for the greater range of movement and increased load that accompany more dynamic activities, such as exercising or playing sports.

Increased circulation and tissue 75

TENNIS BALLS

An Example of Tennis Ball Techniques 1)Tennis ball under Calf

Using a tennis ball to self-massage the calves is a great way to help improve foot and ankle function and align the rest of the body.

• Place a tennis ball (or a harder ball like a baseball if you need more pressure) under the calf.

• Raise the ball up slightly by placing it on top of a book to take pressure off the knee.

2)Tennis ball under Gluts (buttocks)

3)Tennis ball under shoulder blade

There are many muscles in the gluteal complex that help control leg, pelvis, hip and spine motion. Keeping these muscles supple and healthy with this tennis ball technique can help alleviate knee, hip and back pain.

Occupational hazards of sitting at a desk or in a car place enormous stress across the neck and shoulders that can contribute to both muscular and skeletal imbalances. This trigger point technique can help minimise these effects.

• Lay on the floor with your knees bent and your head supported.

• Place a tennis ball under one side of your buttocks.

• Hold each sore spot you find for 2030 seconds and then move the ballto another spot.

• Find a sore spot and hold for 30 seconds to release tension then slightly

• Perform technique on each calf.

move ball with body or hand to find another tender spot.

• Perform technique on both sides.

• Place the tennis ball between a wall and a point just to the inside of your shoulder blade (between your shoulder blade and spine) • Gently place your arms across you chest and lean into the ball on an area of tension.

• Hold tender spots for 30 seconds before adjusting body slightly to find another tender point.

• Do not roll ball vigorously during this technique and ensure the ball is not positioned directly onto the spine.

By Kelly Marshall, MSc, NASM, SFS, IFS, CES www.thebodyproject.net Kelly_gk@hotmail.com 76

PILATES

PILATES

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PILATES

David Beckham, Deepika Padukone, Zarine Khan and Madonna – All swear by it!

Practiced in almost every gym in the world.

What it really is!

The Lung Capacity …

The local Muscles

Pilates is a physical fitness regime developed by Joseph Pilates in the early 20th Century. Its popularity is spread throughout the world including countries like Germany, the United States and the United Kingdom. As of 2005, 11 million people were known to be practicing the discipline regularly around the world. Joseph called the regime ‘Contrology’ and not Pilates, which came about a few years back.

‘Man can live without food for up to three weeks and up to three days without water, but without oxygen he can not survive longer than a few minutes.’ – Markworth P. 1983

The local muscles can be thought of as the deep set muscles, close to the spine that maintain the spine’s stability. The Primary Local Muscles comprise of the m. transversus abdominis and the m. multifidi (two most critical muscles responsible for providing stability) and the secondary local muscles comprise of the internal obliques, quadratus lumborum, the diaphragm and the pelvic floor muscles.

Who was Pilates?

Joseph Pilates, a physical culturist from Monchengladbach in Germany, designed the workout. During early 20th Century he developed a regime of exercises, which were intended to strengthen the human body. Pilates believed that mental and physical health always go in tandem.

Pilates Today …

Pilates as a fitness system is a body conditioning routine that helps increase flexibility, build up lung capacity and strengthen muscle endurance. Since some muscles perform the function of stabilizing the body, they are also called the local muscles.

Lungs facilitate the exchange of gases between the body and the environment. The respiratory system is responsible for absorbing the required amount of oxygen and releasing carbon dioxide. This exchange of gases by the respiratory system is of paramount importance for maintenance of stable life function.

Pilates believed that deep breathing is very important. He said , “before you learn anything else, you have to earn to breathe properly”.

Participants of Pilates are taught the importance of breathing properly in every genuine session. A large majority of people practice flat breathing. This restricts the periphery and the brain from getting enough oxygen, which in turn affects the thought process.

The Pilates regime is essentially focused on training and strengthening the following muscles : • M. transversus abdominis • M. multifidus • M. obliques internus + externus • Diaphragm • Pelvic Floor Moreover, it increases the endurance of legs, abdominals, arms, hips and back. It lays emphasis on strengthening the spine and pelvic alignment, breathing and the core/ center. The intensity of the regime can be increased over time as the body gets conditioned and adapts to the exercises.

Pilates improves the body’s ability 78

PILATES

to control movements, tones the muscles, balances the musculature, improves the body’s posture and teaches how to move with a tensed core. Most importantly, it teaches participants the importance of proper and deep breathing.

Pilates called the discipline the ‘internal shower’, I chose to describe it as the ‘inner garbage collection’.

There is a substantial increase in the number of studies, which show that Pilates has been beneficial to people going through rehabilitation. Since Pilates suffered from Asthma himself; he had keen interest in designing a training regime that could improve the lungs’ breathing capacity. He therefore developed a regime which many have proved successful. Pilates as a regime is useful for improving balance, lumbar stabilization and flexibility, elevating lower back pain and pelvic floor dysfunction. Pilates comprises of a variety of exercises that can be practiced not just on mats but on machines as well. These machines (eg. Pilates Chair Machine, Pilates Reformer/ Allegro etc.), as in weight training are designed for beginners’ use. There are springs meant to provide resistance or support. The advanced training is practiced on mats. Most instructors use basic equipments like balls, thera-bands and the more recent TRX and Viriosling.

Where to receive the educational training from?

There are a lot of people and institutes that are professionally qualified to provide educational training in Pilates.

More famous names are Polestar, Stott, PMA and Basi. There are lesser known yet well reputed institutes in different countries. One has to find the ‘right’ individual or institute as per his/her own professional background and personal taste. Each institute has its main focus. Some have their backgrounds and focus in physiotherapy yet others lay stress on physical training. In order to become a good Pilates trainer one should learn from the best one available. So research the market properly before signing up for it. Wish you a great educational experience.

Profile

Jasmin Waldmann is from Germany and is a known figure in the health & fitness industry. She has worked with several big TV channels to promote fitness and nutritional awareness.

Her specialty is weight management: gaining or loosing excess weight.

Therefore, she takes care of the clients mind sets /mental aspects, takes care of all necessary workouts including the nutrition. She looks for the root cause- and not just the symptoms of the problems of her clients.

This coach also helps in cases of stress management – finding fast and effective solutions for clients to organize themselves in order to successfully achieve their targets.

The mix of physical and mental is 79

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rather exclusive and is still unique in the market.

After her studies she moved to Australia and then the USA to learn more about their fitness & health sectors. She`s also been a Pilates Instructor (“Polestar“ Australia / USA) for over 8 years.

the end of this year in Gurgaon.

Jasmin writes articles for YourWellness magazine, TNT Magazine, for blogs like “Whatsupgurgaon” and Outdoor journal.

The group class activity Pilardio® is the invention of Jasmin Waldmann.

After studying Pilates as well as people and her clients for a few years she created step by step an own, most effective workout: she mingeld Pilates with cardio aspects of Aerobics, Jazz dance and balet.

The workout brings concentration, reduces weight and get inner peace.

The name of it is PILARDIO®. The number of Pilardio® participants in Germany and Greece grows constantly and also Jasmins international team.

She has been exposed to people from all over the world and every field.

Amongst others she counts a few celebrities and lots of businessmen/industrialists/market leaders as her clients.

She has been in India for the last 2 years. The international Trainer and Coach came because she was asked to work with M.S. Dhoni, the cricketer and Sportsfit (gym -chain). After the collaboration she started her own company in India.

Now, she will set up her own venue by 80

FINAL WORDS

Final Words I would like to personally thank everyone who has contributed to this issue of the Lifestyle Fitness PT magazine, we have such a vast array of writers that our magazine is becoming a true market leader.

We continue to innovate what fitness magazines represent with a combination of easy to read to articles, in-depth experiences and scientific research that is carried out in our gyms.

Our company is continuously growing and we are always looking out for new ways to improve and change the fitness game. If you have any feedback for our magazine please feel free to contact me directly, also on the same note if you feel that you would like to be a contributor please contact me so we can discuss topics and options.

I hope you have enjoyed reading issue 7 of the Lifestyle Fitness Magazine, please share this amongst your friends, peers and family so they can enjoy in our articles as well.

Yours Sincerely Chris Collins. www.lsfptmagazine.co.uk chris@lsfptmagazine.co.uk

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