Month: December 2010

Squat To Burn Fat…. To Add Muscle…To Prevent Knee Injuries….

Hey,

I hope you had a totally rockin’ Xmas, and have loads of family and friends for company for some laughs and good times.

I have written a little recently at how I tend to add more volume to my training sessions in an aid to combat all the extra food that goes on at Xmas.  I have told my clients this – and to try and squeeze every last bit of effort into training – and not being too concerned about missing the odd training session and to get back on it in January. 

Today I wanted to highlight the benefits of Squats, and even show you a video of me doing a 20-rep Set of Deep Squats, just before a boxing day feast with my girlfriends family.

Why do I say to squat deep?  Well, if your flexibility allows you to squat below parallel, there are a number of benefits you can read about in my first article HERE (click).

Why squat in the first place?  The following is not a comprehensive list, but just a snippet….

  1. The leg and hip muscles are the largest in the body, and must be used to maximise fat loss
  2. Squats are relatively simple to learn, and for most people easy to do.
  3. They can require no equipment, and you can make them more difficult by varying the range, the tempo, the foot position, etc before adding the loaded variable.
  4. Squats are a must for improving athletic performance (along with single leg work)
  5. Want to run fast?  Learn to explode fast by squatting explosively.
  6. Want to throw far?  Learning to drive heavy forces through the legs will transfer well to athletic throwing events.
  7. Squatting below parallel will give you bulletproof knees. It is rarely training exercises that mess up knees – more a lack of training and then the injury occurs in a sporting mactch or sport-related training environment.

     Just ask Michael Owen.  Maybe if he strengthened his legs to work different areas he might just have had less time on the injury table and more time scoring goals.

Owens career disappeared and no one was even around him when he went down . . .

        8. Squats are badass when it comes to building thick powerful sexy legs.  Whats that?  You’re still wearing tracksuit bottoms in summer?

        9. I mentioned in reason #1 that squats will maximise fat loss.  If you’re trying to lose the xmas beer belly, you had best be using squats or lunges in your program – and though higher reps can be BRUTAL – they will help you in the long run.

       10.  Speaking of brutal……deep squats will let you know how much you move around for days on end. (I would like to say that deep squats should only be done if your flexibility can allow.)  I am still aching now, and I worked some heavy deep squats up to 100kg for 5’s and then hit 2 sets of 20 . 

Check out the vid. . . . . (Click it – opens in Youtube)

If you can - Squat Deep.

Damn! Just seeing that video made me realise…… Turns out I did 21 reps ………….. and that means 1 rep too many. 

Still, would you rather do one more,………or one less? 😉

Smash it up in your training sessions,  BRING ON THE NEW YEAR!

John

John Cammish Personal Training

PS  Bootcamp is back Monday the 3rd January.  Mark that date on your new calender that you got from Santa.  It is now pay-by-the month only.  £25 for once a week, £50 for twice per week.   What fits you and your schedule?  Monday nights 6.30pm and Saturday Mornings 8am.  NOT for the faint-hearted………

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Last Minute Xmas Gift – Weight Loss Article, Training Session, Bootcamp Session

Whoa!

Xmas has seemed to come early this year!  Not that I got some early xmas presents…….it’s just that Xmas has sneaked up on all of us a bit quicker than expected!

Santa moped free weight loss articles

I am just finishing my Christmas shopping today, and have had requests for Personal Training Vouchers and Bootcamp Vouchers recently.   If you are stuck for an idea, or you hear “I really need to lose some weight in the new year” (or something similar), don’t hesitate to take action and help your friend or colleague out.

Today, I thought I would highlight some of blog posts and articles that you may have missed this year – and if you want to help a friend lose some weight – send them the link!

Christmas Bootcamp

It’s been bitterly cold these past few weeks, and we cracked on with the Outdoor Bootcamp classes as best we could.  I didnt bring a camera this year – but here is a quick video from last years Last Bootcamp of 2009. (CLICK HERE!)

Its good to talk (and ask questions)

A young lad asked me a good question about an exercise on Saturday, in reference to what area the exercise worked.  It turned out he was taking the tension off his abs through a slight difference in execution of the exercise.  Im sure he is glad he asked – many others wouldn’t – and what have you got to lose?   2 personal trainers several months ago were discussing training for strength vs training for size.  I gave them my take on it: (CLICK HERE!) 

International Rugby

how to get quicker and stronger

Its been about a year since Mags gave her top testimonial of how I helped her get into the Women’s England Rugby Union Team. Mags had the talent, and motivation……she just needed to channel her efforts to one productive end result.  (CLICK HERE TO RE-READ HER RISE THROUGH THE RANKS!)

Halloween Sugar Special!

Halloween provides fun for all, however it does have its fair share of sweets!  Here is a Sugar Special Blog Post that might make you think twice about eating some everyday food and drinks. (CLICK HERE TO RE-READ  – AND SEE LAST YEARS HALLOWEEN COSTUME PICS!)

So there you have it, Some top Info to read over the next few days while you ‘re trying to look busy to your boss at work.  😉

Remember, if you are a bit stuck for ideas –  Personal Training Vouchers and Bootcamp Vouchers could be your ticket to a different present.  Take action as theres not long to go!

 

 Have an Ace Christmas!

John Cammish

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Party Season Pitfalls (Weight Loss Tips Over Xmas)

In December 2009, I was asked to contribute to Womens Fitness Magazine, for Issue 70 last year. They wanted some tips on how to lose weight or maintain bodyweight – what with all of the xmas parties and extra eating that goes on.

weight loss tips, lose weight tips

These are ever so simple tips, and they might just help you avoid the weight gain that often accompanies the Xmas period. A few simple tips – If you want to read it in all it’s Womens Fitness Magazine glory you can click the 3 subsequent thumbnails below:

weight loss tips john cammish lose weight hull1

weight loss tips, john cammish personal trainer hull 2

weight loss tips, personal trainer hull 3

As a personal trainer in Hull, where the rates of obesity are often reported higher than average (CLICK HERE FOR SOME STATS!) – I know the problems everyone faces………..even me!

1. Buffets!

2. The Work Xmas Party!

3. Alcohol!

4. The Christmas Day feast!

……..And that’s not all! Because it’s the festive season, there is a massive lack of time because of all the last-minute shopping! No food in the supermarkets because everyone is panicking that…..OH! (GASP!) We wont be able to buy food for……….. ONE….WHOLE….DAY!!

Time is pressed but I know you too can help keep the weight gain off this year. Even with maybe less training sessions, you could make your sessions volume heavy – and you wont feel guilty about the extra festivities.

The article was only a quote of the full Questions and Answers article I wrote a while ago – you can READ MY FULL ORIGINAL ARTICLE in the members Articles section HERE – (This was written a couple of years back – and the habits still work….IF YOU WORK THEM!

Not a member? 

You’d better click here and sign up for free weight loss tips to beat the dreaded holiday weight gain. (And let your friends and family know of the article too)

Hope you have a good week, last week was pretty manic I know – but if you let obstacles get in your way, you have to knock em down!

John

PS  I believe it’s the X factor final this Saturday?  Do you remember what happened last year?  Click here to read my take on X factor, Simon Cowell, and how you too can have the power to ‘RAGE AGAINST WHAT SEEMS IMPOSSIBLE!’ (Click here for the 2009 old…………….but still good……blog post)

x factor personal trainer john cammish

www.yournextlevelfitness.co.uk

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