Month: February 2011

In the headlines!

Hey,

I was reading through some headlines over the past week and a few struck a chord with me.

Want to play some Hard Rock? Better learn some power chords!

The following stories were: (CLICK EACH TO READ)

1) Cholesterol – ‘poor stroke marker’

2) Stretching does not stop injuries

3) ‘Pedal while work’ idea raised

Let me dissect them one by one:

1) Cholesterol – ‘poor stroke marker’

You may or may not know it – but I have said a few times in the past few years that I am not a fan of reducing cholesterol through medication…….if you can help it.  If you are already on cholesterol lowering medication – that’s another concept altogether.  I do genuinely think that the saturated fat-cardiovascular heart disease concept it flawed, and has shown in many studies over.

Why do I say this?  Because there are many studies of tribes that show high levels of cholesterol with no presence of CHD.  (Cardiovascular Heart Disease). 

I have mentioned that triglycerides COULD  be a more important factor……and the headline this week came up with a similar argument. It did say that there was a link to men, but cholesterol was twice the recommended limit.

 

2) Stretching does not stop injuries

I have not been a fan of stretching muscles before exercise because,

1) Studies have shown it can reduce the power output of the muscle being stretched

2) Stretching is a relatively simple task – and my clients hire me to advise on the more difficult aspects of losing weight.

However, I will note that stretching is not the same as mobility work.

I also think that stretching before exercise may provide more benefits to those with poor posture.  For example, if you have very tight hamstrings, it may be wise to stretch them as it may help some lifts done in the session……………even at the expense of some power output.  Check out the hip flexor stretch below:

 

 

Most people need to be doing this than not.

 

3) ‘Pedal while work’ idea raised

What is this idea? Please, please tell me ……………..WHAT WILL THIS ACHIEVE?!

Im not sure if this is supposed to be actually while working,  or if its just having cycling stations at work.  

You’re telling me that when I go in to see my bank about a business loan or some business advice about various accounts I’m going to have to watch him or her squirm and sweat to try and keep his legs going at above 70 RPM?!!!!!

WE ARE NOT GOOD AT MULTI-TASKING.   Us men too (I know you women reading this may say otherwise)  😉

Even if this is something that is done in a lunch hour – its nowhere near the intensity needed to keep fat off, and burn into those fat stores already there.  20 mins casual cycling will not benefit the average person that is overweight…..especially with no dietary intervention.

I believe that society needs to radically re-think the way things are done, including hourly rates.   Im sure many many people would get their workload done sooner if it meant they could get off home early.  Wouldnt you?

Im sure that if people had more flexibility and opportunity to work harder and leave work early they would.  The question then is……….

Would people choose to exercise with their free time?  Or would they find ANOTHER soap to watch. ANOTHER reality TV show.

Maybe if they finished their workload earlier they could be allowed gym access? Or would that be a punishment to some?????

I think in the report it stated that the novelty factor wore off after a few days anyway. Which again, you need variety in an exercise programme. CYCLING ON THE SPOT = BORING

You might enjoy stationary cycling....Me? I find it Boring. Get outdoors!

Thats my rant for the day…..(maybe week!)…..but I think this idea is bizarre.

 Maybe I will come up with the solution when I have calmed down!

Oh yeah while you’re reading,   Check out Vicky’s words on how her  Bootcamp Experience is going.  Vicky’s been coming to Bootcamp just over 3 weeks and has lost over 10lbs and a dress size.  She kills it at bootcamp and work hard on her food behaviours outside and is seeing the results.  Long may it continue!

John

PS  Did you see The Big Fat Truth about Low Fat Foods?   Irish hottie Zoe Salmon played guinea pig and only ate Weight Watcher foods for a month.

   She gained 3lbs, struggled to s**t and generally FELT LIKE S**T!

 Check it on Iplayer right now because it may soon disappear.  —->  The Big Fat Truth about Low Fat Foods

No Comments

Happy Valentines – Have your treat and enjoy it

Hey, I hope you had an enjoyable weekend, and had maybe a treat or 2 due to Valentines day.

Me? I had to struggle to get out my door because of all the bloody post yesterday!!!! 😉

Did you Struggle to get out of your front door Monday Morning?!

 

The Guilt Thing

Its interesting that people often feel guilty when saying about chocolates, biscuits, cakes etc.  I had a couple of matchmaker things yesterday!  I don’t feel guilty about it because I rarely eat chocolate anyway – and Im sure It wasnt the end of the world if I had some today –  as my training has been more than intense the past 10 days or so. 

I have been doing some really volume-heavy days and Squats on a Sunday – It was not the day of rest!!  I  found it a little hard walking around yesterday!

It was a bit similar to feelings after my QUICK BOXING DAY 2 x 20 SQUAT TRAINING SESSION (Click to watch)

So today I’m not going to give you some top fat burning tips, or some exciting news on the best way to change your body shape.  Im going to tell you not to feel guilty.

If you are making progress – then you are making progress. 

YOU and ONLY YOU know whether you have a treat now and then, or if a treat becomes a regular snack.

Usually the proof is in the mirror:

Don't delude yourself like Homer . . . !

Have a great rest of the week and work extra hard if what you’re seeing is not what you want.

John

PS  Saturday’s Bootcamp was one of the wettest in a long time.  The last time it was this wet – I wrote about it Here  (Click to read ) in the summer months…… and also about 18 months ago Chris and Lee turned out to pull  a really heavy sled (Click to watch)…..which the lads pulled again on Saturday – with the ladies alongside them also giving it some oomph.

No Comments

You KNOW You Should be Doing This

I was in the gym the other day, busting a nasty high-volume arms session, when a girl I know was asking about program design, AKA the question that every individual on the planet whats to know  :

 “What should I do for……(insert either  fat loss / smaller bingo wings / more muscle bigger arms….you get the idea)    …….?”

Full Bodyweight = arms!

It really is question on everyones lips, and is more than complicated.

For instance, even through my 3-year intensive studying of many research studies and experiments – I do not know how your body will exactly react!  Yes, I have studied what foods seem to work better for faster and healthier fat loss……………as opposed to the diet plans that I have watched in detail over the past 2-3 weeks.

Will My Crash Diet Kill Me?    Click here to read / watch: http://www.channel4.com/programmes/will-my-crash-diet-kill-me                                       

Any crash diet is not the best Idea – but even some of them are just normal diets?!!  One guy last week lost a stone in a week or 2?  But it turned out all he did was stop drinking alcohol and eat plenty of meat and veg. Sounds like a good diet to me!  (REAL FOOD MINUS THE SH*T!!!!)   Those liquid diets are simply a bad idea – especially over a longer period of time.  

 Even if supplementing with good fats, amino acids etc…..its not a long term solution.

(I don’t know about you – but I think the clue is in the title of the program, nudge nudgewink wink).

I have studied what works for FAT loss  (not just weight loss) and I can tell you that a program involving weights, be it dumbells, barbells, medicine balls, bodyweight – is no substitute.  If you think that leaving resistance programming out of your program for a few months will help you – think again! 

  Strength and muscle take more time than fitness to earn

This has been demonstrated in so many clients that I have hardly changed my principles on program design in years!  Yes new cthigns come to light, but the principles are still going strong!!   Who isnt a man of princliples?  🙂   Click here to read what people are saying!

Much like you probably thought – I cannot predict the future

Where one program can shed oodles of fat from one body ……another body might reactly differently. It might be stubborn, it may even put a little more muscle on (not always a bad thing!)

Only You will know how your body reacts.

So record your workouts – like I explained in this article “Are you prepared to work intensely?” – If you are serious about changing your body shape you really really need to be doing this.

I am now off to train a client and then train myself straight away –  so I can allow a good 8-10 hours before my football match tonight.  

Time to get in, work hard, and get out!

Have a top week – you know where to find me for any questions  🙂

John

No Comments

The Biggest Loser – The Question I Know You Are Thinking To Ask

Hey!!

You should be well into full swing of your training after xmas – you’ve probably had more than enough time off! 😉

Homer forgot that doing more exercise was his new year resolution

You might have seen some TV over the past 2 weeks, such as The Fattest Man in Britain and The Biggest Loser – a Weight Loss competition-Reality-TV-Show . This is actually one of my clients favourite programmes, and makes for entertaining  TV!

Anyway, I have written a full article for you to check out, make notes, criticise, agree with………….do what you want!  The article highlights

a) 3 reasons why contestants lose so much weight compared to you  (apart from last night maybe!!!) 

b) Why it’s not real-world help

c) The dangerous things they do on he show 

CLICK HERE TO READ THE ARTICLE ” The Biggest Loser – Who actually wins? ”

(You need to be a member of John Cammish Personal Training Website to read, if you aren’t then go here = http://www.yournextlevelfitness.co.uk/wp-login.php?action=register  )

Enjoy! 

John

PS Torres out and Suarez and Carroll in for Liverpool?  Should be different, but 2 class strikers could be better than 1  🙂

No Comments

The Biggest Loser – Who Actually wins?

You might have seen some TV over the past 3-4 weeks, such as “The Fattest Man in Britain“, “Will My Crash Diet Kill Me?”

The biggest one (pun totally intended)…… that everyone is talking about is ” The Biggest Loser” – a Weight Loss competition-Reality-TV-Show .  This is actually one of my clients favourite programmes, and makes for quite entertaining  TV!

Anyway, I get asked A LOT of questions – but probably no more so than about this particular TV show.  There are a few…………but they all follow along this variation.

“How come I can’t lose that much weight?”

This article will go through the main reasons –  The adaptation principle, The weight loss analogy, and the time factor.

1) The Adaptation Principle

Basically, your body will ADAPT to the STRESSORS you put on it.

So….say a women can lift 20kg overhead once (this is an example of a woman – all fit and healthy men reading this should be able to overhead press 20kg……or check where they last felt 2 things swinging between their legs).

 
 

 

 

If you are male, you should have no problem with an empty bar!

Say this woman can lift 20kg  ONCE but no more, and she then starts to lift this weight frequently – she will soon be able to lift 22.5kg overhead.  Her body has responded to the stress placed on it – and has adapted to meet this for the future.  This is a survival mechanism – that many people ignore with their training – and I am shocked!!!!

 

Likewise, if she was eating 4000 calories a day full of junk food, and sitting down watching TV all day – she would expect to gain weight.  However, If the same person then ate 3-3500 calories of REAL FOOD, and exercised 4-5 hours a week (of anything………..their body will adapt – because the increase in stress (no matter how small) is an increase in stress nonetheless. 

 I have had clients 20 stone+ (just like on The Biggest Loser) lose weight through simply walking a little more, and eating REAL FOOD.

Do it regularly – and your bidy will respond.

2) The weight loss analogy

I know you might have read my well-thought-out article “The Calorie Conundrum” several months ago. (If you havent, go read it now – you will re-think that 100kcal bags of cookies are NOT good for you.)   Since this article, I regularly get emails asking whether calories matter – and some people actually saying low calorie food is better than real food!!!!!

The following is what we get told:

But we KNOW that it would better to eat 3000 calories of meat fish fruit and vegetables…………..rather than 2500 calories of cookies and cakes!!!!!!

The bottom line is that if you want to lose weight (be it fat and muscle) A low calorie diet will work.  Do you want to look exactly the same – but as a smaller version?

 

Therefore if you re several stone overweight…….a low calorie diet will help a lot.  Most people need to have operations for loose skin etc – the best way to avoid this is to eat real food with plenty of high quality protein – and use resistance to retain muscle.

A low calorie for the ‘slightly overweight’ person is no way going to be as effective as real food and some gut-busting exercise – and this is still preached by many doctors, slimming companies and the many forms of media.  (By the way I believe the recommendations are still “30mins of “moderate” exercise 5 times a week.)

If you want my advice, ‘moderate’ is not enough.

In a nutshell, low calorie will help you lose weight…………..it probably wont help you lose much fat, and you will likely lose some body-shaping muscle.

 

 

3) The time factor

The biggest loser show is very dramatic and has amazing feats of weight loss.  Like a stone weight loss in a week!!!!

I have been asked “how can they lose this much weight when I cant?”

My answer is usually along the lines of:

a) You are nowhere near as fat as they are – so you need more than a low calorie diet

and

b) You do not have time to do around 30-40 hours exercise a week………or do you?  (Because that could be a little sad if you do!)

The thing is that the contestants on The Biggest Loser are exercising a hell of a lot.

I have heard 8 hours a day, 6 days a week……………and i have also heard 4 times a day every day.

Either way – that is excessive.

More importantly – it is not doable in real life!!!!!

Its interesting to note that a few of the past contestants have regained upwards of half what they lost – and some even regaining nearly it all.  (Kind of like the poor man who wins the lottery and blows it all……..we have all heard about them – and its simply because they were not educated to change their bad habits…..in the REAL WORLD).

IN FACT a previous contenstant said exactly this about 6 months ago:

Check it out:  http://popwatch.ew.com/2010/06/18/biggest-loser-allegations-kai-hibbard/

Also 2 contestants from the american programme here: (http://www.diet-blog.com/07/the_biggest_loser_where_are_they_now.php)

In a nutshell, 1 contestant regained about 2 stone in the 5 days after the programme ended – basically because he had lost so much weight from sweating water – and not due to fat loss.  The other is still losing weight – but exercises 6 days a week (great!!!) ……for 1 to 4 hours….(Not so great!!!!).

This guy even gained half his weight back again!!!!  http://sharonquinn.blogspot.com/2009/01/biggest-loser-champ-regains-122-pounds_19.html

As a side note, I consider it extremely dangerous to be doing high impact running at the weight these contestants are.  Last week they had a medical team in telling the contestant not to go as hard.  This isnt what the TV producers want!! They want ratings!  Its sad but if something really bad happens – the show will get a ton of publicity – and there will be some waiver signed that says the show isn’t responsible.  I never have very overweight clients run – because the stress on the knees hips and ankles is just too much.

So there you have it…..3 reasons why contestants on The Biggest Loser are guaranteed to lose a lot of weight!

You may or not be in their position………….either way, you need to increase your bodies need to change.

Keep it real this week – and don’t lie to yourself.

John

2 Comments