Month: February 2010

Do Vitamins and Supplements do you any good?

As a health professional – I get asked a lot of questions. Supplements come up time and time again, so I thought I would comment – and also share an interesting link with you all.

Supplements are exactly what they say they are. The are there to supplement your diet where there is deficiency…..or if you ‘re interested in feeling the best you can – provide optimal levels of nutrients. There is lots of scope for this – and probably a future article(!), but many people are deficient in one or many nutrients – and even if you eat well – chances are there are times you don’t…..and my view is that you should have some of the best supplements on hand just in case.

Dr. Jonny Bowden is a top Nutrition and Health Expert, and I agree with a lot of what he says. He recently made a post relating to vitamins and their effectiveness…….and also how reporters can twist figures and ignore studies to benefot their sensational story.

Read on for more (Click Here)

Like I tell my clients, there are ‘levels’ of any given situation.  Yes, a protein shake may not be as good as a lean 8oz steak witha host of mixed vegetables, but it is a damn sight better than a mcdonalds meal.

Which choice would take you to your goals quicker....and whats possible?

So while supplements may be unnecessary in some cases – they can be the difference in keeping you on track or setting you back a little.

I believe in trying to train an eat as optimal as possible, Do you?!

John

PS  The mornings are getting lighter and that may tempt a few of you harcore lads to come to the Saturday morning Bootcamp sessions. I don’t know when your holiday is but many are booking in with me for Personal Training, because the body you see in 3-4 months is from the results of today. Think about that…..

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The Calorie Conundrum

The low-calorie aspect of eating to lower body fat levels is one I do not adhere to with my clients – but it sure is interesting debate! Below is an article highlighting aspects of the ‘Calorie balance’ and both the good and bad sides of each argument.

We re getting fatter!

Statistics (and photos!) show that we are all getting fatter. Be it heavier and by measuring Body Mass Index (BMI), or by measuring expanding waist sizes – we are definitely getting fatter. I have recently read the NHS 2010 study (Statistics on Obesity, Physical Activity, and Diet in England 2010) and have noted a few of the statistics which will be revealed in this article.

If you want to read the full study, you can do by clicking here. (Beware – its about 112 pages long!)

From 1993 to 2006, the amount of men and women with a raised waist circumference (35inch for a woman; 40 inch for a man) increased from 23% to a massive 37%!! That means over a third of us have a raised waist circumference. Take a look at the graph below.

These Statistics show a lot of how much damage we are doing – and in such a short space of time.

“It’s because we don’t do enough exercise or….. We eat too much”

The 2 calorie-counting assumptions are from

1) Not enough exercise

2) Too many calories from food.

The ‘not enough exercise’ can hold true for many, but what the statistics show, is that many more people are exercising than before!

Take a look at the following graph:

Increasing Physical Activity Levels!

This is a graph counting the percentage of people achieving the Government’s recommended guidelines of 30 mins of moderate exercise – 5 times a week.

This statistic shows that people are exercising more!

To mix things up even more, it was found that people are eating less calories than before! The quote “Energy intake is on a downward trend; Total energy intake for 2008 was 2,276 kcal per person per day, a decrease of 1.9% from the previous year.”

 

So to sum up, People are getting fatter…….yet eating less and doing more! What gives?

The Calorie Perspective

The trusty “Calories in Vs. Calories” out theory goes something like this:

Various diets and lots of government professionals also work this way. So if you’re wanting to lose weight, and you aren’t – then you must simply do more exercise, or eat less food……………………right? (!)

 

The Problem

 

The problems arise – simply because it does not work in the long term. It is very likely you know someone, have met someone, or even heard of people who have either

a) Gained more than 2-3lbs in a week (7000-10,500kcals) and hardly changed their energy balance of diet and exercise.

b) Stayed the same weight, or even gained weight – and they have trained their a** off!

Whats the answer then, doc?

“You must be eating snacks – all these hidden calories do add up” or…….” Are you really exercising as much as you say you are?”

This said, by these people………….

Does anything seem strange to you about these health professionals?

Too Simplistic

If the Calorie-Counting method is the be-all and end-all then please answer the following question:

What is more likely to add fat to your body?

400 calories of Wild Salmon, Brocolli, mushrooms and bean sprouts, or 300 calories of cookies and ice cream?

John Cammish (B.S.C) is a local East Yorkshire Fitness Bootcamp Instructor and real-world fat loss expert. He has helped countless individuals change their lives through postive habits with a focus on tried and tested methods. For more details about Personal Training, Fitness Bootcamps, Free Articles and more – check his website (www.yournextlevelfitness.co.uk) and his Bootcamp Blog (blog.yournextlevelfitness.co.uk).

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‘Simple Equipment’ (Hull Outdoor Bootcamp)

If you know me well, you know I favour bodyweight exercises over long drawn-out cardio any day of the week, and that’s in terms of preference and results for fitness and fat loss.

Yesterday, I mentioned that I’ve been able to do a few bodyweight exercises on holiday, and focus on some direct arm work to work around my recovering lower back.

Beside our hotel, there was a children’s playground that had various bars and steps:



Anyhow, besides not getting much exercise done as the pool was closer 🙂 – I was reminded about how simple this ‘equipment’ was, and how effective it can be when you train properly.

It is these types of exercise that are incorporated in the Strength and Conditioning Bootcamps – Pull up variations, dips, push ups etc. And these serve 3 main purposes –
1) To maintain or increase muscle mass;
and
2) Burn fat through high intensity exercise
and
3) Increase our fitness by getting our heart rate going.

We need to remember that gimmicky machines that are often useless, (bear mind cables are not machines) and that bodyweight training and strength training has lasted for years and years.

So if you’re a guy reading this and want to get stronger, leaner, and fitter – drop me a call, email or text and try out a Strength and Conditioning Bootcamp.

You’ll be glad you did.

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8th Aug 2009 Bootcamp Pics

These pictures speak for themselves……

Stu Sledding it
Stu shoulder pressing in the circuit

Stu Deadlifting

Alan Farmers walking it

Rich Caning the water bottles


Rich sprints to the next station . . .


Rich is loving being ahead of John in the shoulder press and sled relay…..


It then turns neck and neck…..

Rich shoulder pressing in the circuit

Rich doing some serious pull ups


Rich Deadlifting


Lee pressin’ while Rich carries his Keg (s)!

Lee deadlifts

John B


John B the original farmer!


John’s on a mission to catch Rich . .

John Presses while Andy Recline rows


John Pulling ‘The Bainbridge’

Andy shows the sled whos boss in the relay

Andy deadlifts

Alan recline rows


The sled tries stop those that touch it….

Alan psychs himself up

‘The Bainbridge!’

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Mens Strength and Conditioning Bootcamp!

Guys,

  • Have you ever been on the recline bikes while listening to the new girls aloud album?
  • Have you ever worn lycra shorts, and danced in an aerobics class to some funky R’n’B?

If you answered ‘yes’ to any of the above – this Strength and Conditioning Bootcamp is not for you!

Guys,

  • Do you get frustrated when your gym does not have the right equipment you need to get strong?
  • Do you get annoyed when you realise you’ve left your Ipod at home, and you will have to endure the likes of Elton John, Lady Gaga, and Usher to fuel your energy driven training sessions?!!!
  • Would you like to get strong while you get leaner and fitter?

    If you answered ‘yes’ to these 3 questions – chances are, you will love the Strength and Conditioning Bootcamp!

  In this Bootcamp, you will perform important natural movements that will make you stronger and fitter than ever before. Movements like Deadlifts, Pull ups (or alternatives), lunge variations, presses, sled drags and much more! These movements are so simple but when done right, they can sky rocket your strength and work capacity levels!

2 Simple Tools that will make you think about your fitness

 

This is not your typical ‘army style’ session where you perform endless push ups and crunches until someone says ‘stop!’

Reps are kept to optimum strength parameters so you will get stronger over time. Already, some guys are saying they can tell the difference in their strength and fitness – after only 3 weeks!

Bootcamp lasts 55 mins and has some 3-5 minute breaks included. Why the rest? So you can put out more power. This is not a girly aerobics class that stays in the ‘fat burning zone’ (which by the way is a TOTAL MYTH!) for an hour, you work your a** off………. then you rest. Anyone who doesn’t need rest at the predetermined times is not working hard enough.  There’s plenty of weight to slap on the bar if it’s too easy!

 

Here is a video that will let you decide if The Strength and Conditioning Bootcamp is for you….



 
 

Pickering Park playing fields, between Fiveways roundabout and Hessle High Road Police Station. We’ll be near the basket ball court. At the moment, Bootcamps run on a Saturday morning at 8am only.

What’s that? Too early for ya?

If you’ re not man enough to get out of bed early then don’t even think about training in one of these Strength Bootcamps.

 

 

  • There are NO Joining Fees;
  • Entry to your first Strength and Conditioning Bootcamp is FREE
  • £7.50 a session
  • £25 upfront for the month*

* Paid on or before the 1st Bootcamp of the month, and is for 4 pre-booked sessions

The September Cycle Mens Bootcamp dates are:

Saturday 4th Sept 8am at Pickering Park Playing Fields

Saturday 18th Sept 8am at Pickering Park Playing Fields

Saturday 25th Sept 8am at Pickering Park Playing Fields

Saturday 2nd Oct 8am at Pickering Park Playing Fields

Did I mention your 1st Bootcamp session is FREE? You simply cannot afford to let this opportunity slip…….

You must book on, by contacting me by email or by calling me on 07762772671.

 

Now, do you want to lift some heavy stuff, or you want to sit on some shiny, girly, machine?

Bootcamps will run whatever the weather. If it’s cold or wet, wear what you have to wear. There is no such thing as bad weather – Just inappropriate clothing!

Your Next Level Fitness Bootcamp in Hessle!

💪Lose fat

💪Improve Muscle Tone!

💪Burn Calories!

💪Improve your Fitness!

💪 Completely change your view of exercise with people similar to YOU!

 

What Is Your Next Level Fitness Bootcamp?’

 Your Next Level Fitness Bootcamp a group exercise session that is aimed at men and women who are looking to lose weight and look better – Basically :

Improve muscle tone and lose fat.

Why Is Your Next Level Fitness Bootcamp Good For Me?

We use the most effective resistance exercises, often in circuit fashion to maximise your fat burning potential and improve your fitness levels.

Unlike other circuit training classes, we also use High intensity Resistance training so you will see improved muscle tone as you use more of your muscles. 

We get great RESULTS !!

Click on the pic to read our clients stories!!!!

Tony lost 10 stone…and still going!!

Vicky dropped 5 dress sizes – and is so much stronger, fitter and healthier!!

Becky lost 5 stone!

Kendra totally changed her shape for her wedding!

Is Your Next Level Fitness Bootcamp Hard?

Your Next Level Fitness Bootcamp is very hard in places – but a common thing people say is

“The hardest part was deciding to come here!”🤣

If you are conscious that you do not want to start with a group session  straight away, we recommend you arrange a Personal training session and/or 1-3 months gym membership with us to ease you in. You can do this by clicking here

 Where is Your Next Level Fitness Bootcamp?

Indoor Fat Loss Bootcamps and personal training are at our Main Your Next Level Fitness on Livingstone road…(near Motor Depot)

ynlf location old san luca

 
 

How do I start working towards my Next Level?

We recommend you take one of our 1 month trials….

The warm up!

You must book on, by contacting me by email or by calling me on 07762772671.  This is not a class where anyone and everyone meets up and does random stuff that you see on late-night DVD workouts (Anyone can make that up). Each session is planned properly for the people that are booked on. 

Did you know you can get free fat-burning tips and tricks straight to your inbox?

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Andrea’s Weight Loss Success Story

Andrea from Anlaby near Hull has made massive improvements to her health, appearance and confidence – all from changing her food and exercise habits. Here is her weight loss success story so far, and the pictures from start, 5 weeks, and 15 weeks and 27 weeks. More pictures will be added as Andrea continues to keep making amazing progress. Keep up the fantastic work!

Being overweight



I’ve been overweight for most of my life. As a child I could be described at ‘chubby’ or ‘well-built’ at that point not particularly ‘fat’. I took comfort when I was told my puppy fat would just go as I grew taller and although I grew to 5ft 8 inches my weight was going in one direction and that was upwards.

Things slimmer people take for granted were a struggle for me, like being unsure as to whether I could get through turnstiles at a rugby match, dodging being photographed at family get-togethers, being uncomfortable in hot weather and preferring to keep covered up to avoid exposing my excess poundage. I daren’t get into a swimming pool on holiday as I felt like a beached whale in my huge swimsuit and people were bound to stare I thought.

My weight hit 17 stone 6 lbs just after my second child. I had been eating for two for sure believing that once I had my son, I would be much slimmer. But no, then juggling full time work and a new baby resulted in me eating the wrong things at the wrong time. I got to a point where I felt so big that just one more take away per week and a biscuit with a cup of coffee couldn’t really make the situation any worse – wrong, I now got over the 18 stone mark and decided not to get weighed any more as it was so depressing. I didn’t want to hear about people going to the gym as I felt that I was now so big I might be a health and safety issue and would probably need a medical to be allowed to join one – not that I could see myself on a treadmill – never, not in a million years.

Around my son’s 8th birthday I wondered how he felt about having the largest mum in the school. I was approaching my mid forties, smoked 20 cigarettes per day and knew that I was increasingly becoming a heart attack risk. I was puffing and panting to even climb stairs and knew something had to be done – I was at a loss at where to start I felt that I had a mountain to climb.

My eldest sister was a regular gym attender, she considered it part of her life and enjoys it (strange but true!) I asked what her gym was like and she said that if ever I wanted to have a look around she would come with me and if I wanted to ‘have a go’ she would be happy of be my gym partner, if I didn’t fancy it, that was fine too. I went to have a look around and decided to go for it.

I approached a Personal Trainer and joined a gym

I didn’t know how to put together a gym routine, but also knew it was important to me to build in variety to a workout. I know people who gave up because they became bored. I asked around for details of some Personal Trainers, I needed someone who had patience (lots of it) and also someone who I did not feel intimidated by (which is easy to feel when you’re 8 stone overweight!) I decided to approach John Cammish who I’d heard good reports about.

He has the knowledge and experience to help with nutrition and fitness training. He was described as a nice guy but no push over – sounded like just who I needed – wonder if he was ready for a challenge?

My first session with my Personal Trainer

I booked 10 lessons with John Cammish who I see on a weekly basis. I stopped smoking (after 20 years) at the same time – I must be mad!

I looked at the scales in horror and wondered if I was kidding myself.



On my first session on 19th June 2008 I weighed in at 19 stone 2 lbs. I was totally embarrassed to be so heavy and wondered if I was kidding myself to think I could really get rid of it all. John didn’t gasp, he said that the good thing about being so heavy was that I might see some dramatic weight loss in the first couple of weeks (clearly his glass is half full!) Included in my first routine was the dreaded treadmill, just for 8 minutes (which seemed like hours). My feet were burning and it went through my mind how embarrassing it would be to have to be carried out on a stretcher, my heart was beating so hard I was sure everyone could see it pounding outside my body.

As I left the gym after my first session I felt surprisingly fantastic, I was exhausted and sweating but the sense of achievement was enormous – I had taken the first steps towards a new, healthier way of life.

Week 2 and 3

For years I have had swollen ankles (even more swollen than the rest of me) but I have noticed that since I have been going to the gym the swelling has gone. Also the tingling sensation in my legs, which did concern me, has gone. So many benefits in such a short period of time, on top of a weight loss of 10 lbs in 2 weeks left me feeling on top of the world.

Week 4

I followed John’s advice regarding when I could and when I should and shouldn’t eat carbohydrates, fats and proteins. I completed my daily sheets religiously which John checked for me until he was confident that I knew what I was doing. I knew I had not cheated, not once, and looked forward to another big weight loss. I was so disappointed when suddenly, I hadn’t lost anything, not even an ounce! John looked at my sheet and informed me that I hadn’t eaten enough (never thought I’d hear that) and therefore my body had gone into starvation mode and was hanging onto my fat!

On thinking about it I had skipped the odd meal believing that I was helping myself. John told me to concentrate on the mirror and not so much on the scales, and not missing important meals.

John asked me if I liked chocolate, which I thought was a very naughty question in the circumstances – not sure I can remember but no way was I missing it. He introduced me to a chocolate protein shake. It’s a powder that I add water to and shake for 30 seconds. It’s full of protein (good all of the time) with no carbs (naughty a lot of the time) with vitamins. These are ideal as I have always got something to drink for a snack or if I feel a bout of hunger. I wonder if there is a strawberry one!

Week 5

Lost 4 pounds and found that my body needed smaller portions so I felt fuller quicker (not kidding myself though, I still had a very large tummy!) The treadmill was by now one of my chosen pieces of equipment in my routines (not that I got to choose) as I was able to do interval training on there, increasing the gradient to 6.5% plus at a pace of 6 for a minute with a one minute recovery.



Lost 3 lbs this week that’s the good news !

Oh no…..My new routine included a rowing machine, for more intervals, in between using the weights. I purchased some gloves as I found that I had small blisters on my hands (my husband was very impressed!) This really got my heart pounding, it wasn’t easy, but I called this my new challenge.

I’m really getting to know John, my trainer, I know how he works. He looks at my work sheet and if he notices that I’m managing to complete all the sets of weights, he makes it harder for me by increasing my weights or increasing my reps… very naughty! Still I do like the challenge. Actually, it must be awful for him seeing me at 7am on a morning with no make up on!

Week 7

Lost 4 lbs this week, everyone is really noticing and giving me encouragement to keep up the good work. I used to think that gyms would be full of size 8 – 10 females and big people like me would be out of place. How wrong was I, the gym is full of all shapes and sizes. There are slim people who are working hard at keeping themselves in good shape, good for them. There are bigger people too, who have decided that enough is enough and they want to make a change to their life. I hope they keep it up as I know many give up – I know it won’t be me!

Week 8

Weighed in at 17 stone 2lbs; So in 7 weeks, I have lost two stone and not had one cigarette. Plus I have reduced my body fat percentage. My clothes have dropped off me and so I’ve thrown them all away. I’ve bought just a couple of outfits as I know that in a couple of months I’ll be trotting (can’t jog yet) off to the charity shop with them.

I’ve set myself a target to lose another 5 stone. I’ll get there and then I’ll stay there. I understand that eating sensibly is a way of life and not something to do on diets in between over indulging. I feel that I don’t need to eat much to put weight on, probably a lot of women feel the same – I accept this and will adapt my eating pattern accordingly.

Week 9 and 10

I’ve lost another 4 ½ pounds in the past two weeks. So in the 10 weeks since I’ve had my weekly sessions with my personal fitness trainer, I’ve lost 3 stone and 4 lbs . In that time I have never felt really hungry and if I have I have snacked on healthy options. I think the advice I received about when and when not to consume carbs has been more useful than I ever imagined.

Week 11 and 12

This fortnight I’ve stepped up my gym sessions, I still see John, my trainer, once a week and then do my routine another 3 – 4 times in between. Amazing that for years I had convinced myself that I didn’t have time for gym attendance in my busy life, what with working full time on shifts and a 9 year old son. I’ve lost another 6 lbs and have thrown away another set of clothes away. My wardrobe spanned 4 dress sizes but this time, as I’ve lost the weight, I’ve thrown the big clothes away – no going back to the bad old days! I do feel good when people tell me how much better I look, even people who saw me only a month ago seem amazed. Makes me wonder why I didn’t make the commitment to get myself sorted years ago!

Week 13 and 14

Only lost a pound per week for the last two weeks. I did expect that the big weekly losses would slow down and that this might not be a bad thing, it’s just that I had hoped that I could lose another stone or so before I got to that stage. John said we could try bringing in more ‘spikes’ to the sessions – always up for a challenge I went for it. Seems a bit like interval training where for instance I’d go for a minute at a gradient of 10 on the treadmill and then have a quick recovery before repeating this a few times. I found this hard going and was puffing and panting. They say ‘no pain no gain’ I hope it pays off.

Week 15

Had new photos taken this week:

Lost 4 stone

Stepping up the difficulty level in my programme has worked, I’ve lost 5lb this week and am elated! John reminded me that so far I’d lost 57 lbs (over 4 stone!). Major milestone now that I’m 14 stone something (okay 14 st 13lbs) but I can see the light at the end of the tunnel for me. I heard a couple of ladies in the changing room at the gym talking about joining slimming classes, if I see them again I might tell them that I’ve been there and done that, I lost a few stone at Slimming World before, some 10 years ago but gradually it all the weight came back, and more. Having done it all ways I would 100% recommend that the best way to lose weight is to eat the right foods at the right time and to go to the gym regularly. Diets just haven’t worked for me, I’m adapting to, a change in lifestyle, I think this is the only way to do it for me. Only another 3 stone to go – then I’ll have a really good look at myself!

Week 18
I’ve lost another half stone over the last 3 weeks which I’m pleased with. I thought that my weight would begin to slow by now and I would really have to battle, but so far so good.

Week 21
Just returned from a 2 week Carribean cruise. Top quality food was available 24 hours per day. I’d heard all the stories about people putting on a stone on a cruise and I knew this was not going to be me. For sure I ate more than I normally would, fresh fruit with yoghurt, poached eggs on toast for breakfast , salads for lunch, a three course meal on an evening (including the third course!). I opted for healthy option most of the time, dodged the bread basket and tried to stick to ice cream or sorbets on alternate evenings for dessert. I probably had 3 alcoholic drinks per day and treated myself to latte coffees. But there is a price to pay and so I went in the gym at 6.30 am each morning (well, missed a couple) with my programme which John had prepared for me, and really worked hard. I walked around the deck a couple of times after lunch each day and walked around the islands we visited and I enjoyed all of it. Jogging on a treadmill looking out over blue open sea was fantastic. Power walking through golden, fine, warm sand was heavenly! How different it all would have been for me if I was carrying another 4 1/2 stones which I was only 21 weeks ago!

Upon my return from holiday I had put on 3 lbs which was slightly disappointing but not surprising but what did surprise me was that just by going back to my normal eating and exercise programme, I lost those 3 lbs within 6 days. I didn’t crash diet (don’t do that any more!) I was so impressed I’ve booked my next cruise!

Week 24
Christmas has been and gone and guess what – I lost weight and am now under 14 stone. I did watch what I ate but did have a few treats – mixed nuts and raisins, sweets in moderation only, the odd Yorkshire pudding, etc. I still went to the gym 4 times per week as this is what I need to do to achieve what I want to achieve. Exercise has made the difference and yet I have only ever been to two classes since I started, for me the gym program has done the trick. Friends think the gym can be boring and I can see why they think that. Having John alter my gym routine every couple of weeks really works and now I really look forward to seeing what my next programme will consist of – bit worrying that isn’t it!

Week 27
I put 2 lbs on this week which was not unexpected. For some reason I thought I would just test myself to see how much I could get away with eating without putting weight on, well two meals out and eating late just confirmed what John told me ‘if you put more fuel into your body than you use you will store fat’. He also told me not to beat myself up about it and just to look to next week and it would all sort itself out. I’m annoyed with myself though so I’m really going to get back on track.

More pictures taken:



Week 30
Feeling good and have lost another 8 lbs in the last 3 weeks! I have officially now lost over 5 stone! The weight continues to come off . Looking back on my training programmes I’m amazed at how much heavier weights I can manage now and how much longer I can go at full pace on the rower. I remember that in my first session with John I told him that I couldn’t co-ordinate myself on the stepper and my feet hurt on the treadmill and I would never do a press up on my toes in a million years. Today I did a total of 20 press ups on my toes (I’m not saying it was easy) and the cross trainer would be my preferred cardio equipment – not that I get to choose! What a difference the last 30 weeks has made to my life.

Week 34

Another month and another stone off so I’m just under 13 stone. Someone I hadn’t seen for a few months congratulated me on how I looked today but then said ‘It’s okay for you, I just can’t lose weight, you’re lucky’ Thankfully I’m not an aggressive person but luck had nothing to do with what I’ve achieved so far (not finished yet!) I’ve been asked ‘is it hard going?’ Yes it was tough, particularly for the first couple of months as I was changing a lifetimes bad habit of eating more than my body needed and piling on weight. I’m disciplined and know what I can and can’t eat. If I eat more than I should then I have to work it off – simple as that. Yes, it’s easier now that I can see the light at the end of the tunnel.

Week 38

I have less than a stone to go now to meet my target weight . I have a lot of work to do on toning up and the most recent programmes reflect that this is what John is helping me with now. I’m actually working on my ‘abs’ and it’s great to be getting into focusing on fine-tuning like normal people now that I’ve dealt with the offloading of 7 stone of ugly fat. I feel like a new woman – my husband thinks he’s got one!

Week 43
Had some new Pictures done this week:



 

 

I’m really happy with how my clothes fit…..and I’m not that bothered about the scale weight.  I recommend that anyone who really wants to lose weight and change their body shape give John Cammish a call because it could change your life!

 

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Want to look good girls? Lift weights by Richard McKeating

 

My friend and and fellow trainer Rich McKeating has written a top article on why resistance training benefits women. Me and Rich agree on a lot of things when it comes to health and fat loss – he is one of the few trainers that I have met that like myself, educates himself to help others. Here are his words on resistance training for women…..

toned female

Britain is getting more and more overweight, that’s a fact. Latest statistics show an increase of 15% in 10 years. Both men and women are just as likely to be obese, however women are 3% more likely to be morbidly obese. Of those who actually get to the gym, many people are not making the most effective use of their time, and the most likely culprits are usually women. Look I hate to be the bringer of bad news here, it’s just that in all honesty gyms just aren’t that nice a place to be in (even with Sauna’s/sun beds and coffee shops). So why spend an unnecessary amount of time in there? As a personal trainer I’m all about time management, people could spend 3 hours in a gym, or an hour with me and get more benefit.

Go to any gym, look around and you will see the following, people chatting away about soaps, people on a treadmill or bike reading a magazine whilst in their “fat burning zone”(you’ve been had!), people messing around on top of Swiss balls, or doing bizarre exercises with no real understanding of why they are doing them.

There are various reasons for this, it stands to reason that a lady would not want to appear sweaty and out of breath in front of a room full of people! Perhaps a crucial mistake is in getting hair or nails done directly before a session.

Perhaps the biggest false assumption though is that people should do weights for big muscles and cardio for fat loss. So gyms across the country then become packed with guys grunting pathetically as they work their biceps for the 10th time that week (especial on a Friday night) whilst women stick to low impact aerobics classes, light cardio or if they do touch any Dumb bells it tends to be with the intention of doing 50 reps with 1kg in order to “tone” the muscle.

I suppose I can understand the culture of women not lifting weights, we are living in the aftermath of an age of chivalry, women now have more of an equal footing in most areas of life, however when it comes to physical activity it is still imposed upon us that women should be little princesses and not lift anything too heavy. One of the biggest fears amongst women is that they will get too bulky from lifting weights, please allow me to put this myth to bed.

scary_body_builderw125h125

Women are far less likely to end up looking like this from lifting weights for the following reasons.

  1. Women have up to 30 times less muscle building hormones then men, in order to compensate for this female body-builders inject male hormones, often giving them male characteristics such as a hairy chest, deep voice and a great big cock! (I may be exaggerating about the last part, but only a little)

  2. this lady has to eat a truck load of food in order to get this big.

  3. This lady has to train single muscle groups, such as biceps, with a high frequency, often as much as 4 times a week, this is far from what I suggest women should do for fat loss results from weights, total body movements involving lots of muscles, therefore burning lots of calories, and with muscle groups being worked differently every session (around 3 per week)

  4. this women has a desire to get big, if you really don’t want to get big, then you have very little chance of getting big.

I should also point out that the men you see lifting weights don’t really know what they are doing, often just copying the latest workout from men’s health with scary bad technique.

Here then are the reasons why women should definitely lift weights.

Weight lifting increases confidence

It’s an empowering feeling to know that you are capable of lifting things yourself without having to rely on others, it’s also great to know just how strong you are, and in this day and age, most women who train properly with resistance will be much stronger than the average male! So he’ll be asking you to unscrew that jar for him. Bless!

In addition to this weight lifting has been show to reduce depression, a study done at Harvard University found that 10 weeks of strength training was more effective than counciling!

Weights are superior for fat loss

Bear with me here, many women need to put on some lean mass, please don’t be astounded at the idea of putting on some muscle, bear in mind that every 1lb of muscle will increase metabolism by up to 50 calories a day. 10Lbs of muscle would therefore burn 500 calories a day, or 3500 calories per week, which is equivalent to 1lb of fat loss per week. How would you like to lose 1lb of fat each week simply by having more lean mass.

I should also point out that as muscle mass goes up the scales can go down as we reduce the percentage of body fat, oh and another point, increasing metabolism by adding more lean mass can go some way to repairing the damage inflicted by poorly planned very low calorie diets

Look, I have gotten consistent results with fat loss clients time and time again, and I can tell you hand on heart that we don’t do that much cardio, in fact the resistance training program I design get people so out of breath there is often no need for cardio!.

reduce the risk of diabetes.

Last year in the UK over 2.5 million people where diagnosed with adult onset diabetes, a staggering 90% of these people where diagnosed with type 2 diabetes. Please bear in mind that this is the type that is preventable. Current estimations are that by 2020 over 4 million people will have this condition, indeed treatment of this condition is fast becoming one of the biggest challenges facing the NHS.

All those people who think that high fat diets are causing our waistline to expand should consider the damage being done by excess sugar consumption.

So where does weight training come in? It has been proven in research that weight training can increase the amount of glucose that gets used by as much as 23% in just four months. That’s kind of a big deal!

Live longer

according to a study at Tufts University,muscle mass is the number one biomarker in longevity,it is a better predictor of a longer life than blood pressure or cholesterol.

From an anecdotal viewpoint we know that during the last few weeks of a persons life they can often waste away their muscle mass, looking skinnier and more unhealthy as each day passes.

You Decrease Your Risk Of Osteoporosis

About 80% of the 10 million reported cases of Osteoporosis in America last year occurred in Females. This condition can leave the sufferer in a lot of pain, and with chronic joint problems, particularly back pain. But this condition can be prevented or even adequately managed by strength trainig. Research has found that weight training can increase spinal bone mineral density (and enhance bone modelling) by 13 percent in six months

Summary

So there we have it, just a few reasons why women should lift weights, and in doing so improve their outlook, confidence, improve their risk of suffering from disease and prolong life. Now get to the gym sister steel and start pumping some Iron!!!

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