Foam rolling is a type of self-massage that we use extensively at the club both pre and post workout to help flush toxins, improve circulation, reduce scar tissue and adhesions and realign muscle fibres. It is a great aid to flexibility and mobility as well as improving recovery and performance, and is a relatively cheap tool to buy. Below are two technique videos by Phoenix Pro Fitness coach Matt Jordan: give them a try!
Friday, 3 February 2012
Tuesday, 13 December 2011
A stretch too far?
Tight, weak muscles are commonplace both in exercise newbies and seasoned athletes, and devoting some time to flexibility and corrective protocols is always a good thing. However, it's important to understand which muscles actually require attention. Stretching both sides of the body in the presence of an asymmetry will, at best, maintain that imbalance, whilst stretching all muscle groups regardless of your postural status could potentially exacerbate any shortcomings.
Take neck pain for example. Whilst it is possible to have compromised connective tissue or joint alignment in and around the cervical spine (the 7 vertebrae at the top of your spine), a common cause of neck pain (the smoke) can also be a lack of shoulder mobility or scapular stability (the fire). This results in the shoulder doing less work than it really should, leaving the muscles of the neck doing overtime and becoming fatigued. So whilst the problem is in the shoulder, the neck is the part that complains. Therefore doing a ton of neck stretches is not the answer. Regaining proper function of the shoulder is.
My advice here is to seek expert advice if you have tight, sore muscles or loss of mobile range. A thorough movement screen and kinetic chain assessment will soon highlight where the real problem lies and enable you to establish an appropriate course of action, which will ultimately lead to faster, pain free results. Hurrah!
Monday, 12 December 2011
Will Ab Exercises Help Me Lose My Belly?
Research says not!
A study recently published in the Journal of Strength and Conditioning Research (1) looked at the effects of specific abdominal exercise on anthropometrics, body composition, and abdominal muscular endurance for 5 days a week for 6 weeks, as compared to a control group. All subjects followed the same diet during the study.
The results showed that there was no significant effect of abdominal exercises on body weight, body fat percentage, android fat percentage, android fat, abdominal circumference, abdominal skinfold and suprailiac skinfold measurements in the abdominal exercise group compared to control. Indeed, the only difference between the two groups was the ability to perform a significantly greater amount of curl-up repetitions in the abdominal group.
So what does work for reducing abdominal fat?
If you want to beat the abdominal bulge, take note of the hierarchy of fat loss:
1) Good Nutrition (you can't out train a bad diet)
2) Resistance training: compound movements under load recruit maximal muscle fibres and illicit a large metabolic response - think squats, lunges, deadlifts, overhead presses, pull-ups and pull downs, for example..
3) high intensity interval training, interspersing fast bursts of exercise with low intensity rest periods
4) low intensity interval training
high intensity steady state exercise
5) Low intensity steady state exercise
(1)The Effect of Abdominal Exercise on Abdominal Fat. Vispute, Sachin S; Smith, John D; LeCheminant, James D; Hurley, Kimberly S Journal of Strength & Conditioning Research: September 2011 - Volume 25 - Issue 9 - pp 2559-2564 doi:10.1519/JSC.0b013e3181fb4a46
Friday, 9 December 2011
Strategies for Aging Well
Both genetics and environmental factors play a part in age-related changes to our structure and function, but there are things you can do to ensure that you stay healthy, mobile, maintain quality of life, and even increase your life expectancy.
There is a saying, 'if you don't use it you'll lose it' so physical activity is vitally important for maintaining functional ability to perform both basic and complex movement tasks.
There is a saying, 'if you don't use it you'll lose it' so physical activity is vitally important for maintaining functional ability to perform both basic and complex movement tasks.
Training should include flexibility and mobility work, resistance training (which will offset age-associated muscle loss and also encourage maintenance of bone density), aerobic conditioning, power development (medicine balls are useful here) and proprioceptive (balance) work.
Caloric restriction is also implicated in the research in warding off a variety of age-related pathologies, but a more palatable alternative is just to ensure you get plenty of exercise!
Thursday, 8 December 2011
Fasted Exercise For Fat Loss
The subject of fasted exercise for fat loss continues to be a controversial one. Proponents of the technique suggest that performing low intensity exercise on an empty stomach will increase utilisation of stored fat rather than recently ingested carbohydrate. Indeed, this is the preferred strategy of many bodybuilding enthusiasts.
However, whilst fuel is a key component of the body's response to exercise, it is certainly not the only one, with hormonal activity and enzyme secretion, amongst other factors, all affecting fat burn during exercise. Whilst previous studies have shown increased breakdown of fatty acids in fasted individuals performing long duration, low intensity cardio (>90 minutes) no difference has been found between fasted and non-fasted individuals performing moderate intensity exercise (1).
Fasting does, however, pose a risk to energy output and reduced performance under this intensity. Research shows that fuel type plays a more significant role in fat oxidisation, with low GI foods such as legumes supporting greater endurance running capacity than high GI alternatives such as potatoes.
The take home advice, therefore, is to consume a meal roughly 2-3 hours prior to training, or a smaller one around 30 minutes out (depending on personal preference) unless your workout will be long, slow work of more than 90 minutes duration (ideally first thing in the morning, with breakfast to follow straight after).
(1) Schoenfeld, B. Does cardio after an overnight fast maximize fat loss? Strength and Conditioning Journal, 33: 23–25, 2011.
However, whilst fuel is a key component of the body's response to exercise, it is certainly not the only one, with hormonal activity and enzyme secretion, amongst other factors, all affecting fat burn during exercise. Whilst previous studies have shown increased breakdown of fatty acids in fasted individuals performing long duration, low intensity cardio (>90 minutes) no difference has been found between fasted and non-fasted individuals performing moderate intensity exercise (1).
Fasting does, however, pose a risk to energy output and reduced performance under this intensity. Research shows that fuel type plays a more significant role in fat oxidisation, with low GI foods such as legumes supporting greater endurance running capacity than high GI alternatives such as potatoes.
The take home advice, therefore, is to consume a meal roughly 2-3 hours prior to training, or a smaller one around 30 minutes out (depending on personal preference) unless your workout will be long, slow work of more than 90 minutes duration (ideally first thing in the morning, with breakfast to follow straight after).
(1) Schoenfeld, B. Does cardio after an overnight fast maximize fat loss? Strength and Conditioning Journal, 33: 23–25, 2011.
Tuesday, 6 December 2011
How Often Should I exercise for Fat Loss?
People often ask me how many times a week they should exercise if they want to lose fat. A study conducted by Buck et al (2009)* looked at the effects of exercise frequency using a subject group of 90 subjects ranging in age from 22 to 74.
The 8 week study compared the fat loss results of the exercisers adhering to exercise frequencies of less than 2 times per week, 3-4 times per week, and more than 4 times per week, with each exercise bout lasting 30 minutes. The results showed that whilst fat was lost across the board, only those who exercised 4 or more times per week showed a significantly higher change in body fat percentage, with no significant difference between ages or genders.
Whilst this study only examines one variable in reducing one's body fat, it does indicate the importance of frequent physical activity. Add in a fat loss tailored diet, the right exercise intensity and type, and additional duration, and you have the answer to optimal fat loss!
*Frequency of Exercise for Body Fat Loss: A Controlled, Cohort Study,
Willis, F Buck; Smith, Forrest M; Willis, Adele P Journal of Strength & Conditioning Research: November 2009 - Volume 23 - Issue 8 - pp 2377-2380
doi: 10.1519/JSC.0b013e3181b8d4e8
The 8 week study compared the fat loss results of the exercisers adhering to exercise frequencies of less than 2 times per week, 3-4 times per week, and more than 4 times per week, with each exercise bout lasting 30 minutes. The results showed that whilst fat was lost across the board, only those who exercised 4 or more times per week showed a significantly higher change in body fat percentage, with no significant difference between ages or genders.
Whilst this study only examines one variable in reducing one's body fat, it does indicate the importance of frequent physical activity. Add in a fat loss tailored diet, the right exercise intensity and type, and additional duration, and you have the answer to optimal fat loss!
*Frequency of Exercise for Body Fat Loss: A Controlled, Cohort Study,
Willis, F Buck; Smith, Forrest M; Willis, Adele P Journal of Strength & Conditioning Research: November 2009 - Volume 23 - Issue 8 - pp 2377-2380
doi: 10.1519/JSC.0b013e3181b8d4e8
Monday, 5 December 2011
Stuck for Christmas gift ideas?
If you're struggling to find a great present for friends or family then why not treat them to our awesome 'New Body In a Box'?!
This lovely presentation box includes a month's All Access Membership at Phoenix Pro Fitness and an exclusive Phoenix Pro Fitness t-shirt.
www.phoenixprofitness.com
The month's membership includes a thorough evaluation of biomechanics, goals and lifestyle, an individually designed training program, 4 semi-private coached sessions with our team, nutrition advice and full access to our awesome gym and group training classes.
Get your loved ones off to a great start in 2012 with our 'New Body In a Box', all for just £79!
For more information email info@phoenixprofitness.com or call us on 01483 801150.
Thursday, 1 December 2011
Was it worth it?
You've probably found yourself asking this question after a diet or exercise pursuit. Maybe you tried a new training program, or maybe you stuck to a diet for a couple of months. Perhaps it didn't work. What then? Was it worth it? Well, it really depends on what 'it' was. If you're solely focused on the end result, then perhaps not. But if you also focus on the process, what you learnt from doing it (even if it was only that that particular endeavour didn't work for you) or the enjoyment you got out of applying yourself wholeheartedly, then you might take a different perspective. There is something to be gained in everything, even if it is just taking a step closer to finding out what does work for you.
Tuesday, 29 November 2011
4 reasons you're not losing weight
I often get asked to look over people's programs and help them understand where they're going wrong/ have hit a plateau. From my observations, there are 4 main reasons people don't lose weight.
1) You don't have a program. You have a haphazard collection of trips to the gym, and when you get there you perform haphazard exercises, or just ride the stationary bike for an hour. There is no plan. A program provides a road map to success. It allows you to see whether you did what you needed to or not. Without it you are leaving your results to chance and, it my experience, that rarely works.
2) Your diet isn't in tune with your goals. Either you're eating the wrong things, eating too much, or eating things that don't agree with you and send your body into a metabolic tailspin. As with programming, there are a number of nutritional protocols that work and the key is finding the one that works for you.
3) You lack motivation. Or you have Fat Loss ADD and keep coming off plan to follow another, exciting looking strategy. The key here is to find someone to keep you accountable. A gym buddy, a coach, a class... whatever it takes to keep you on track.. a study by Nicolai et al (2009), which compared the results of two groups of obese individuals, found that the group who worked out under a coach lost on average 362% more fat than those who were just given advice and access to equipment. 362%!
4) You're focusing on the number on the scale rather than your body fat %. This is particularly true if you've just got a little bit of fat to lose. The number on the scale becomes less and less revealing or important the nearer to optimal you get. Weight at this point is immaterial and can be manipulated dramatically via water intake, which isn't even vaguely representative of progress and only lasts a day or two. It isn't reflective of bodyfat % either, which is what you should ultimately be focused on if you want to achieve a fit, toned, athletic looking body.
1) You don't have a program. You have a haphazard collection of trips to the gym, and when you get there you perform haphazard exercises, or just ride the stationary bike for an hour. There is no plan. A program provides a road map to success. It allows you to see whether you did what you needed to or not. Without it you are leaving your results to chance and, it my experience, that rarely works.
2) Your diet isn't in tune with your goals. Either you're eating the wrong things, eating too much, or eating things that don't agree with you and send your body into a metabolic tailspin. As with programming, there are a number of nutritional protocols that work and the key is finding the one that works for you.
3) You lack motivation. Or you have Fat Loss ADD and keep coming off plan to follow another, exciting looking strategy. The key here is to find someone to keep you accountable. A gym buddy, a coach, a class... whatever it takes to keep you on track.. a study by Nicolai et al (2009), which compared the results of two groups of obese individuals, found that the group who worked out under a coach lost on average 362% more fat than those who were just given advice and access to equipment. 362%!
4) You're focusing on the number on the scale rather than your body fat %. This is particularly true if you've just got a little bit of fat to lose. The number on the scale becomes less and less revealing or important the nearer to optimal you get. Weight at this point is immaterial and can be manipulated dramatically via water intake, which isn't even vaguely representative of progress and only lasts a day or two. It isn't reflective of bodyfat % either, which is what you should ultimately be focused on if you want to achieve a fit, toned, athletic looking body.
Monday, 28 November 2011
Fat Loss ADD
In our world of instant gratification, it's not surprising that more and more people are falling foul of training ADD. With magazines, fitness gurus and dieticians all vying for your attention with the latest quick fix solution to your body woes, it can be very hard to stick to a plan and see it through, and thus find out what really works for you.
It's that typical 'too many cooks' scenario, leaving you flitting from one strategy to another and never really seeing anything through.
The truth is, whilst there are principles most trainers and nutritionists agree on, there are a number of ways to achieve any fitness pursuit. The key is to set yourself a goal that really inspires you and find a strategy that you are pretty sure is principally sound and, importantly, enjoyable. Then see it through. Don't get swayed by articles, posts, and marketing promises. There are no super quick fixes to maintainable fat loss, nor improved sporting performance. But if you have a plan in place and stick to it, you'll get there.
It's that typical 'too many cooks' scenario, leaving you flitting from one strategy to another and never really seeing anything through.
The truth is, whilst there are principles most trainers and nutritionists agree on, there are a number of ways to achieve any fitness pursuit. The key is to set yourself a goal that really inspires you and find a strategy that you are pretty sure is principally sound and, importantly, enjoyable. Then see it through. Don't get swayed by articles, posts, and marketing promises. There are no super quick fixes to maintainable fat loss, nor improved sporting performance. But if you have a plan in place and stick to it, you'll get there.
Wednesday, 16 November 2011
Defeat
It's easy to get downhearted when you give something a really good go and it doesn't work out. Perhaps you fell off the diet wagon, perhaps you started running and gave up, or perhaps you just can't fit into those size 10 jeans no matter what you try.
The thing about success is it doesn't usually happen overnight. And it usually takes a whole lot of failed attempts in order to find the way that does work for you. From my experience, the people that achieve the most in pretty much every aspect of life are the ones that never give up, the ones that keep on failing and getting back up, and the ones that refuse to accept defeat. These people see failures as being a step closer to discovering what will work, rather than taking it personally and deciding they just can't do it..
The key is to never give up... find people who've done what you want to do and let them help you, try a different angle, keep learning, but never give up... do that and you will reach your goal. Very few people hit the jackpot right away, but those who persevere almost always do..
The thing about success is it doesn't usually happen overnight. And it usually takes a whole lot of failed attempts in order to find the way that does work for you. From my experience, the people that achieve the most in pretty much every aspect of life are the ones that never give up, the ones that keep on failing and getting back up, and the ones that refuse to accept defeat. These people see failures as being a step closer to discovering what will work, rather than taking it personally and deciding they just can't do it..
The key is to never give up... find people who've done what you want to do and let them help you, try a different angle, keep learning, but never give up... do that and you will reach your goal. Very few people hit the jackpot right away, but those who persevere almost always do..
Friday, 11 November 2011
How to Stay Motivated
One of the most common reasons people don't achieve their goals is a lack of motivation. It's usually easy to start out on a new and exciting endeavour, but when the going gets tough and the initial novelty wears off, it can be hard to keep going.
Finding motivation isn't easy, but it can get easier. Like most things, it's a habit, and one you can actually learn to be good at. In fact, there is a very blurred line between motivation and discipline.
Getting disciplined takes effort..especially when you are used to giving up and hence lack confidence. The first few weeks of getting into a new diet or exercise regime can be uncomfortable and challenging.. even scary.. but over time it becomes easier, then a habit, and eventually something that you miss if you don't do it...
There are a few things to remember if maintaining motivation is sometimes hard for you. Firstly it's really important to have a goal that inspires you - one that gets you fired up and that actually matters to you that you succeed. Excitement, visualising yourself being a success and talking about your goal will all help to keep you focused and on track.
Then it's important to get some social support. You can go it alone, but your success rate will be much higher if you've got people around you who will encourage you to keep going when you're running out of puff. Remember that you don't have to be perfect. Nor do you have to be 'as good' as anyone else. This is your journey, your happiness, and the way you go about things will be different to anyone else, so don't compare. Do however find inspiration. People, quotes, pictures.. whatever it takes to keep you moving forward. A vision board can be useful here.. it's a visual representation of your goals and what they will mean to you when you achieve them.
Remember that motivation will ebb and flow. It doesn't remain consistent for anyone, so if you feel yourself dwindling a little, hang on in there.. seek help... just don't quit.. your motivation will return again, and this is where it's important to have a support network to help and support you.
Finally, think positively and surround yourself with positive people. You WILL get there!
If you want to get in shape but lack motivation come and join the team Phoenix Pro Fitness for a 30 day trial. For just £69 we will show you exactly how you can start seeing serious results in under a month.. for more information email info@phoenixprofitness.com or visit our website by clicking here
Finding motivation isn't easy, but it can get easier. Like most things, it's a habit, and one you can actually learn to be good at. In fact, there is a very blurred line between motivation and discipline.
Getting disciplined takes effort..especially when you are used to giving up and hence lack confidence. The first few weeks of getting into a new diet or exercise regime can be uncomfortable and challenging.. even scary.. but over time it becomes easier, then a habit, and eventually something that you miss if you don't do it...
There are a few things to remember if maintaining motivation is sometimes hard for you. Firstly it's really important to have a goal that inspires you - one that gets you fired up and that actually matters to you that you succeed. Excitement, visualising yourself being a success and talking about your goal will all help to keep you focused and on track.
Then it's important to get some social support. You can go it alone, but your success rate will be much higher if you've got people around you who will encourage you to keep going when you're running out of puff. Remember that you don't have to be perfect. Nor do you have to be 'as good' as anyone else. This is your journey, your happiness, and the way you go about things will be different to anyone else, so don't compare. Do however find inspiration. People, quotes, pictures.. whatever it takes to keep you moving forward. A vision board can be useful here.. it's a visual representation of your goals and what they will mean to you when you achieve them.
Remember that motivation will ebb and flow. It doesn't remain consistent for anyone, so if you feel yourself dwindling a little, hang on in there.. seek help... just don't quit.. your motivation will return again, and this is where it's important to have a support network to help and support you.
Finally, think positively and surround yourself with positive people. You WILL get there!
If you want to get in shape but lack motivation come and join the team Phoenix Pro Fitness for a 30 day trial. For just £69 we will show you exactly how you can start seeing serious results in under a month.. for more information email info@phoenixprofitness.com or visit our website by clicking here
Monday, 7 November 2011
3 every day items that could be stopping you from losing weight...
When it comes to optimal fat loss, or indeed optimal athletic performance, I'm a real advocate of dotting every i. From macronutrient timing through to ensuring socks are on smoothly and laces tied right, taking care of the little things day to day will ensure that you get the most out of your training and dietary endeavours.
However, for most people, there is no point sweating the small stuff if there are some huge obstacles in the way of your fat loss progress. These may not seem all that obvious, but most people will still be partaking in at least one of the following fat blocking activities on a daily basis... here's 3 of the most common daily items I see that just arn't helping you lose weight, and why...
1) Computers. Sadly pretty much everyone spends too much time in front of their PC, which often results in postural compromises such as kyphosis (rounding of the upper back), short hip flexors and quadriceps, forward head position. These in turn lead to head, neck and shoulder tension and pain, lower back pain, improper breathing patterns, nerve compression, and increased potential for disc herniation and even arthritis. Needless to say none of the forementioned are particularly conducive to efficient movement or increased caloric expenditure.
2) High Heels. Ok guys, most of you can skip this one ;) Ladies, I know when it comes to fashion there's an element of 'no pain no gain', but wearing sky scrapers on a regular basis is really quite bad for your body.. studies show that teetering around in stilettos can place up to 26% more pressure on the medial (inside) of your knee, prompting degeneration and arthritic onset. Wearing high heels might make your calves look better, but they can also leave them in a permanently shortened state which can in turn lead to foot, knee and hip pain. Finally, wearing high heels shifts your body's natural alignment out of whack, tilting your pelvis forward and increasing the likelihood of lower back pain... (this is made worse if you carry a lot of weight on your chest).. and if you're in pain, it's unlikely that you're going to want to train, and if you do, you won't move as effectively as you would if you were pain free.. The only pain I consider to be 'good' in terms of losing fat is that resulting from muscular overload.. anything else will slow you down and needs to be addressed...
3) Microwaving food. There are a multitude of reasons why microwaves are bad for your health, and if something is bad for your health the chances are it's not going to be good for your fat loss goal either. Microwaves heat food by causing water moelcules in it to resonate at very high frequencies and eventually turn to steam, which in turn heats your food. Unfortunately, this also changes the chemical structure of your food, causing it to lose much of its nutritional value. Another problem with microwaving is that it can often lead to leaching of carcinogenic toxins from plastic and paper containers into your food. A toxic body is often a fat body.. so avoid the microwave where possible and if you absolutely have to use it opt for a low frequency setting.
However, for most people, there is no point sweating the small stuff if there are some huge obstacles in the way of your fat loss progress. These may not seem all that obvious, but most people will still be partaking in at least one of the following fat blocking activities on a daily basis... here's 3 of the most common daily items I see that just arn't helping you lose weight, and why...
1) Computers. Sadly pretty much everyone spends too much time in front of their PC, which often results in postural compromises such as kyphosis (rounding of the upper back), short hip flexors and quadriceps, forward head position. These in turn lead to head, neck and shoulder tension and pain, lower back pain, improper breathing patterns, nerve compression, and increased potential for disc herniation and even arthritis. Needless to say none of the forementioned are particularly conducive to efficient movement or increased caloric expenditure.
2) High Heels. Ok guys, most of you can skip this one ;) Ladies, I know when it comes to fashion there's an element of 'no pain no gain', but wearing sky scrapers on a regular basis is really quite bad for your body.. studies show that teetering around in stilettos can place up to 26% more pressure on the medial (inside) of your knee, prompting degeneration and arthritic onset. Wearing high heels might make your calves look better, but they can also leave them in a permanently shortened state which can in turn lead to foot, knee and hip pain. Finally, wearing high heels shifts your body's natural alignment out of whack, tilting your pelvis forward and increasing the likelihood of lower back pain... (this is made worse if you carry a lot of weight on your chest).. and if you're in pain, it's unlikely that you're going to want to train, and if you do, you won't move as effectively as you would if you were pain free.. The only pain I consider to be 'good' in terms of losing fat is that resulting from muscular overload.. anything else will slow you down and needs to be addressed...
3) Microwaving food. There are a multitude of reasons why microwaves are bad for your health, and if something is bad for your health the chances are it's not going to be good for your fat loss goal either. Microwaves heat food by causing water moelcules in it to resonate at very high frequencies and eventually turn to steam, which in turn heats your food. Unfortunately, this also changes the chemical structure of your food, causing it to lose much of its nutritional value. Another problem with microwaving is that it can often lead to leaching of carcinogenic toxins from plastic and paper containers into your food. A toxic body is often a fat body.. so avoid the microwave where possible and if you absolutely have to use it opt for a low frequency setting.
Friday, 14 October 2011
Leptin; a key piece in the obesity puzzle?
When scientists discovered the hormone leptin in 1994, a wave of excitement spread about it's potential to be the antidote to obesity. Commonly referred to as the obesity or fat hormone, leptin is a protein that is made in our fat cells and is actually designed to protect the body against starvation.
Leptin has a simple but key role in metabolism in that it is responsible for signalling the brain that there is enough energy available within the fat cells to engage in metabolic processes. Each individual has a genetically determined 'leptin threshold' which, providing your body's leptin levels stays above that threshold, indicates to the brain that adequate energy is available, that energy can be burnt at a normal rate, and that it is safe to engage in metabolically expensive activities such as heavy exercise..
Where leptin becomes an issue is in instances such as when people diet heavily; fat is utilised from the fat cells as energy and as a result leptin levels drop, sending your brain into 'starvation mode'. Several protective processes then ensue, including stimulation of the vagus nerve which runs between the brain and the abdomen. This nerve has a role in energy storage and once stimulated, is designed to encourage increased energy uptake to reinstate leptin levels above the optimum threshold. This then leads to over-eating and the commonly known yoyo diet effect...
So is leptin supplementation the answer to obesity?
Well, no. Unfortunately as people get fatter, their leptin threshold can increase dramatically but, just as with insulin (another hormone responsible for controlling blood sugar) in type 2 diabetes, the body can become resistant to leptin, leading the brain to think it is being starved even though that isn't the case. The issue isn't that the body is deficient in leptin, but rather that it is no longer sensitive to it. Also, in people who are leptin resistant, the usual hunger satisfaction people experience from high levels of leptin is extinguished, so that hunger persists even after eating sufficient amounts. This leads to continual overeating in an effort to attain the normal 'reward' sensation of eating.
So how can we increase leptin sensitivity and help combat obesity?
There is no magic pill for addressing obesity, but the role of leptin is certainly an important one and steps to improve leptin function are highly advised. In order to improve leptin sensitivity, steps to reduce resistance to insulin and reduce levels of blood trglycerides are key. The reason for this is that insulin resistance actually triggers leptin resistance, whilst triglycerides interfere with the leptin transporter responsible for carrying leptin from the blood to the brain.
How do I increase my insulin sensitivity and reduce blood triglycerides?
Cut sugar out of your diet. Too much sugar is the number one culprit of insulin resistance and the resultant high blood triglyceride levels and leptin dysfunction. Eating a clean diet free from added sugar products will help to restore your body's natural hormonal function, boost energy levels and help combat obesity.
Leptin has a simple but key role in metabolism in that it is responsible for signalling the brain that there is enough energy available within the fat cells to engage in metabolic processes. Each individual has a genetically determined 'leptin threshold' which, providing your body's leptin levels stays above that threshold, indicates to the brain that adequate energy is available, that energy can be burnt at a normal rate, and that it is safe to engage in metabolically expensive activities such as heavy exercise..
Where leptin becomes an issue is in instances such as when people diet heavily; fat is utilised from the fat cells as energy and as a result leptin levels drop, sending your brain into 'starvation mode'. Several protective processes then ensue, including stimulation of the vagus nerve which runs between the brain and the abdomen. This nerve has a role in energy storage and once stimulated, is designed to encourage increased energy uptake to reinstate leptin levels above the optimum threshold. This then leads to over-eating and the commonly known yoyo diet effect...
So is leptin supplementation the answer to obesity?
Well, no. Unfortunately as people get fatter, their leptin threshold can increase dramatically but, just as with insulin (another hormone responsible for controlling blood sugar) in type 2 diabetes, the body can become resistant to leptin, leading the brain to think it is being starved even though that isn't the case. The issue isn't that the body is deficient in leptin, but rather that it is no longer sensitive to it. Also, in people who are leptin resistant, the usual hunger satisfaction people experience from high levels of leptin is extinguished, so that hunger persists even after eating sufficient amounts. This leads to continual overeating in an effort to attain the normal 'reward' sensation of eating.
So how can we increase leptin sensitivity and help combat obesity?
There is no magic pill for addressing obesity, but the role of leptin is certainly an important one and steps to improve leptin function are highly advised. In order to improve leptin sensitivity, steps to reduce resistance to insulin and reduce levels of blood trglycerides are key. The reason for this is that insulin resistance actually triggers leptin resistance, whilst triglycerides interfere with the leptin transporter responsible for carrying leptin from the blood to the brain.
How do I increase my insulin sensitivity and reduce blood triglycerides?
Cut sugar out of your diet. Too much sugar is the number one culprit of insulin resistance and the resultant high blood triglyceride levels and leptin dysfunction. Eating a clean diet free from added sugar products will help to restore your body's natural hormonal function, boost energy levels and help combat obesity.
Sunday, 28 August 2011
Training With Injuries
I just wanted to write a few quick thoughts on training with an injury today, as I think there is a real tendency for people to cease all training when they get injured, which has a number of disadvantageous consequences... (By the way, when I talk about injuries, I'm referring to pretty much anything that puts a limitation on your movement, so it could be anything from a sprained wrist to a fractured leg... the principle is still the same).
So, what happens when you stop training is that you get weak, right? Not rocket science. And if you have a broken leg there's not much you do about losing muscle mass, strength, power etc in that limb. However, common advice is that you shouldn't train the other limb either because you don't want that side to get unequally strong. This is misguided.
You see, the body is an amazingly smart tool, but it's not so smart that it can split itself neurologically in two and only create/ maintain adaptation on one side - indeed, research has shown that there is a 20% transfer of neurological development from the trained limb to the non trained limb, so even if, for example, you break your leg, you continue training the uninjured side you will retain a lot more strength on BOTH sides.
I can personally attest this information from when I broke my ankle in three places 9 months ago. Having continued to train upper body and core as normal and performed a variety a single leg exercises whilst I was in plaster, my recovery post cast removal was much quicker and I am now back to full fitness almost a year earlier than my consultant predicted. Incidentally, I didn't put on a pound during my convalescence either, and thanks to single leg intervals on the airdyne combined with my lifting and mobility program, managed to maintain a great deal of cardiovascular fitness too.
(Check out my personalised Phoenix Pro cast :)
Getting injured can be frustrating, but the take home message is to work around your injury and not let it undo all your hard work. The more strength, power and cardiovascular conditioning you can retain whilst injured, the faster your recovery and return to full capacity will be.
To Your Success!
Charlotte
www.phoenixprofitness.com
Follow us on twitter at @charlotteord and @phoenixprofit
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So, what happens when you stop training is that you get weak, right? Not rocket science. And if you have a broken leg there's not much you do about losing muscle mass, strength, power etc in that limb. However, common advice is that you shouldn't train the other limb either because you don't want that side to get unequally strong. This is misguided.
You see, the body is an amazingly smart tool, but it's not so smart that it can split itself neurologically in two and only create/ maintain adaptation on one side - indeed, research has shown that there is a 20% transfer of neurological development from the trained limb to the non trained limb, so even if, for example, you break your leg, you continue training the uninjured side you will retain a lot more strength on BOTH sides.
I can personally attest this information from when I broke my ankle in three places 9 months ago. Having continued to train upper body and core as normal and performed a variety a single leg exercises whilst I was in plaster, my recovery post cast removal was much quicker and I am now back to full fitness almost a year earlier than my consultant predicted. Incidentally, I didn't put on a pound during my convalescence either, and thanks to single leg intervals on the airdyne combined with my lifting and mobility program, managed to maintain a great deal of cardiovascular fitness too.
(Check out my personalised Phoenix Pro cast :)
Getting injured can be frustrating, but the take home message is to work around your injury and not let it undo all your hard work. The more strength, power and cardiovascular conditioning you can retain whilst injured, the faster your recovery and return to full capacity will be.
To Your Success!
Charlotte
www.phoenixprofitness.com
Follow us on twitter at @charlotteord and @phoenixprofit
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Thursday, 25 August 2011
The importance of an unload week
I was coaching one of our members at Phoenix Pro today who had just returned from holiday and was worried that she hadn't trained for a few days and might have lost strength and fitness and put on a few pounds. On the contrary however, her weight was the same despite a few holiday splurges, and we were able to continue her load progressions, which she blitzed through.
This highlighted the fact that it is actually important to schedule both unload and active rest periods (low demand recreational activity) into your training schedule. They allow for both muscular and neural regeneration, and subsequent gains in both strength and cardiovascular capacity, thus leaving you in a better physiological and psychological place to really give your all.
The picture above gives a simple representation of one of the most basic forms of periodisation, using a step loading progression with an unload in week 4.
At Phoenix, our programming system integrates a natural unload week during what we call 'intro week', which is the first week of any new phase, usually occurring every 4 or 5 weeks depending on each individual client. By unload, I mean a reduction in stress through load (weight), volume and intensity. Adaptation still occurs during this first week thanks to the new stimulus provided by the changed routine, which usually involves more demanding exercises than the previous phase. Likewise, we actually recommend a week's break from training every 12 weeks, to allow the body to rest and repair and reboot the immune system. Without a scheduled rest, the likelihood of injury and illness increases due to prolonged overload. It goes without saying that during unload weeks and rest periods, maintaining a supportive diet is paramount to goal achievement. Whether you are aiming for fat loss, performance or simply stress relief, you will optimise your results by following a clean diet compromising lean protein, plenty of fruit and veg, carbohydrates of primarily low GI variety (sweet potato, legumes and oats are good examples) and lots of water.
This highlighted the fact that it is actually important to schedule both unload and active rest periods (low demand recreational activity) into your training schedule. They allow for both muscular and neural regeneration, and subsequent gains in both strength and cardiovascular capacity, thus leaving you in a better physiological and psychological place to really give your all.
The picture above gives a simple representation of one of the most basic forms of periodisation, using a step loading progression with an unload in week 4.
At Phoenix, our programming system integrates a natural unload week during what we call 'intro week', which is the first week of any new phase, usually occurring every 4 or 5 weeks depending on each individual client. By unload, I mean a reduction in stress through load (weight), volume and intensity. Adaptation still occurs during this first week thanks to the new stimulus provided by the changed routine, which usually involves more demanding exercises than the previous phase. Likewise, we actually recommend a week's break from training every 12 weeks, to allow the body to rest and repair and reboot the immune system. Without a scheduled rest, the likelihood of injury and illness increases due to prolonged overload. It goes without saying that during unload weeks and rest periods, maintaining a supportive diet is paramount to goal achievement. Whether you are aiming for fat loss, performance or simply stress relief, you will optimise your results by following a clean diet compromising lean protein, plenty of fruit and veg, carbohydrates of primarily low GI variety (sweet potato, legumes and oats are good examples) and lots of water.
Friday, 19 August 2011
5 Training & Diet Fat Loss Myths Exposed!
I'm writing this to the back drop of some serious fat loss action going on on the gym floor at Phoenix Pro! There are ropes banging, balls bouncing, airdynes racing and a lot of laughter going on and that makes me very happy indeed, especially on a friday evening when many people will be out drinking and eating empty calories and adding to their fat loss woes...
Anyway, today I want to quickly highlight 5 big fat loss myths that you're probably not aware of...
1) Use high repetitions to burn fat.
Big fat X. If you've been following our blog for any length of time you'll know that in order to build muscle you need to overload it, and the best way to do that is to lift heavy (with good from). Muscle is crucial if you want your body to turn into a fat burning machine, and high reps just won't cut it. Aim for reps in the 8-12 rep range for fat loss.
2) Crash dieting is not an effective dieting strategy... not even for a party in one week's time.
In fact, denying your body of calories will quickly lead to catabolism (breakdown of muscle tissue for fuel) and subsequently slump your metabolism. You'll also be hungry, tired and far more likely to binge - not conducive to looking or feeling good and usually a sure fire ticket to soul destroying yo yo dieting. Instead, focus on eating really clean, high protein, high veg, small meals on a very frequent basis. If you really have left it last minute and need to get results ultra quickly, then eat 6 small meals a day following the 'greens and faces' protocol - consuming only green veg and things that have or would have had a face (ie eggs, lean meats, fish).
3) A radical training regime every day will blitz my fat.
It may, but it's probably more likely to break you into a thousand tiny pieces, especially if you haven't exercised for a while, and leave you sore, tired and at high risk of injury. A far more sensible approach is a total body resistance training program 3 times per week if you are a beginner, combined with 1 or 2 metabolic or high intensity interval sessions. This will allow for plenty of recovery, which is essential for building lean tissue (remember muscle is built outside of the gym, not in it). If you have time, a brisk walk on non workout days will keep you mobile, flush tired muscles and clear your head without overly taxing the system or affecting recovery.
4) Foods labelled 'low fat' or 'reduced fat' are always good for you.
Sadly they're not. Legally, foods that carry these labels have to have less than half the fat content of their full fat counterparts, but that by no means makes them healthy. Ask yourself if the food is clean, or whether its had a bunch of artificial sweeteners etc added to it. Also remember that clean foods will fill you up and help stop you craving sugars and fatty foods if you eat them at regular intervals throughout the day.
5) Cutting out snacking will help you shift fat.
See 2) and 4) above. Eating regularly (every 2-3 hours) is CRITICAL to your fat loss success. What you snack on is also a key issue - again keep it clean - and incorporate protein into your snacks as they have what is known as a higher thermic effect of feeding and thus keep you feeling fuller for longer.
To Your Success!
Charlotte
www.phoenixprofitness.com
Follow us on twitter at @charlotteord and @phoenixprofit
Anyway, today I want to quickly highlight 5 big fat loss myths that you're probably not aware of...
1) Use high repetitions to burn fat.
Big fat X. If you've been following our blog for any length of time you'll know that in order to build muscle you need to overload it, and the best way to do that is to lift heavy (with good from). Muscle is crucial if you want your body to turn into a fat burning machine, and high reps just won't cut it. Aim for reps in the 8-12 rep range for fat loss.
2) Crash dieting is not an effective dieting strategy... not even for a party in one week's time.
In fact, denying your body of calories will quickly lead to catabolism (breakdown of muscle tissue for fuel) and subsequently slump your metabolism. You'll also be hungry, tired and far more likely to binge - not conducive to looking or feeling good and usually a sure fire ticket to soul destroying yo yo dieting. Instead, focus on eating really clean, high protein, high veg, small meals on a very frequent basis. If you really have left it last minute and need to get results ultra quickly, then eat 6 small meals a day following the 'greens and faces' protocol - consuming only green veg and things that have or would have had a face (ie eggs, lean meats, fish).
3) A radical training regime every day will blitz my fat.
It may, but it's probably more likely to break you into a thousand tiny pieces, especially if you haven't exercised for a while, and leave you sore, tired and at high risk of injury. A far more sensible approach is a total body resistance training program 3 times per week if you are a beginner, combined with 1 or 2 metabolic or high intensity interval sessions. This will allow for plenty of recovery, which is essential for building lean tissue (remember muscle is built outside of the gym, not in it). If you have time, a brisk walk on non workout days will keep you mobile, flush tired muscles and clear your head without overly taxing the system or affecting recovery.
4) Foods labelled 'low fat' or 'reduced fat' are always good for you.
Sadly they're not. Legally, foods that carry these labels have to have less than half the fat content of their full fat counterparts, but that by no means makes them healthy. Ask yourself if the food is clean, or whether its had a bunch of artificial sweeteners etc added to it. Also remember that clean foods will fill you up and help stop you craving sugars and fatty foods if you eat them at regular intervals throughout the day.
5) Cutting out snacking will help you shift fat.
See 2) and 4) above. Eating regularly (every 2-3 hours) is CRITICAL to your fat loss success. What you snack on is also a key issue - again keep it clean - and incorporate protein into your snacks as they have what is known as a higher thermic effect of feeding and thus keep you feeling fuller for longer.
To Your Success!
Charlotte
www.phoenixprofitness.com
Follow us on twitter at @charlotteord and @phoenixprofit
Wednesday, 17 August 2011
Training Economy: How to burn a lot of fat in minimal training time
One of the 'problems' many people face when it comes to getting in shape is time, or lack thereof. Whether it be work, kids, life....everyone is busy these days, and an awful lot of people use being busy as an excuse as to why they haven't got the body they really want. Truth is, if you REALLY want to change the way you look (and feel) you can. It's a choice. There are 168 hours in the week, and it takes approximately 4 to get into fantastic shape. If you can't spend 4 hours per week on it, then perhaps you're not really that bothered about changing your body after all... (obviously diet is key too, but it takes the same amount of time to eat badly as it does it eat well, so no problems there).
So if you are really keen to change your body shape, I have good news. Contrary to popular belief, you don't need to spend hours in the gym to achieve a lean, functional physique that you are proud of. What it does require, is that the time you DO spend in the gym is efficient, and that means focusing on serious bang for your buck exercises. What I mean by this, is exercises that hit a number of body parts simultaneously, thus illiciting the fastest results in the shortest possible time. Not only will these exercises yield a greater EPOC (excess post-exercise oxygen consumption) and subsequent elevated consumption of fuel (ie big calorie burn even after you've finished training, aka afterburn) but they'll also encourage a flourish of metabolism boosting, lean muscle mass all over body.
Take the deadlift for example. It works the glutes, hamstrings, traps, erector spinae, glutes, adductors and quads all in one fell swoop. Other big bang for your buck exercises include squat variations, deadlift variations, bench presses, overhead presses (providing your shoulders are sound), rows, pull ups, dips and a variety of core stability and anti-extension exercises.
Exercises to be ditched unless you have a LOT of time to train in (6hrs per week plus) include bicep curls, tricep kickbacks, leg extension and curls. These are really only of use to you if you have additional time after the fore-mentioned compouhd exercises to work on smaller muscle groups that won't give you any afterburn.
Also remember that training DOES NOT equal straining. Too many people think that if they don't leave the gym absolutely dripping and ruined then the program was not doing it's job. This is not the case. Efficient training should illicit big physiological adaptations without breaking you mentally or physically. If you enjoy pushing yourself to those extremes then good for you, but first and foremost ensure that your program won't break you, because a lot of 'hardcore' army/ old school type bodybuilding protocols will.
For those of you looking for a seriously effective program that will get you in incredible shape in minimal time, keep your eyes peeled on our blog and newsletter. We have a new program coming soon which will knock your socks off!
To Your Success!
Charlotte
www.phoenixprofitness.com
Follow us on twitter at @charlotteord and @phoenixprofit
So if you are really keen to change your body shape, I have good news. Contrary to popular belief, you don't need to spend hours in the gym to achieve a lean, functional physique that you are proud of. What it does require, is that the time you DO spend in the gym is efficient, and that means focusing on serious bang for your buck exercises. What I mean by this, is exercises that hit a number of body parts simultaneously, thus illiciting the fastest results in the shortest possible time. Not only will these exercises yield a greater EPOC (excess post-exercise oxygen consumption) and subsequent elevated consumption of fuel (ie big calorie burn even after you've finished training, aka afterburn) but they'll also encourage a flourish of metabolism boosting, lean muscle mass all over body.
Take the deadlift for example. It works the glutes, hamstrings, traps, erector spinae, glutes, adductors and quads all in one fell swoop. Other big bang for your buck exercises include squat variations, deadlift variations, bench presses, overhead presses (providing your shoulders are sound), rows, pull ups, dips and a variety of core stability and anti-extension exercises.
Exercises to be ditched unless you have a LOT of time to train in (6hrs per week plus) include bicep curls, tricep kickbacks, leg extension and curls. These are really only of use to you if you have additional time after the fore-mentioned compouhd exercises to work on smaller muscle groups that won't give you any afterburn.
Also remember that training DOES NOT equal straining. Too many people think that if they don't leave the gym absolutely dripping and ruined then the program was not doing it's job. This is not the case. Efficient training should illicit big physiological adaptations without breaking you mentally or physically. If you enjoy pushing yourself to those extremes then good for you, but first and foremost ensure that your program won't break you, because a lot of 'hardcore' army/ old school type bodybuilding protocols will.
For those of you looking for a seriously effective program that will get you in incredible shape in minimal time, keep your eyes peeled on our blog and newsletter. We have a new program coming soon which will knock your socks off!
To Your Success!
Charlotte
www.phoenixprofitness.com
Follow us on twitter at @charlotteord and @phoenixprofit
Cheat meals; the answer to dietary adherence and faster fat loss?
We all know that, just like changing any habit, sticking to a new dietary protocol can be tough. Here at Phoenix Pro, we recommend an adherence level of 80-90% to the set diet depending on each individual's goals and starting point. This means that each of our members is allowed at least 1 cheat meal per week where they can have anything they like, and we do this for a number of reasons.
Benefits of Cheat Meals:
• Psychologically it really helps to stick to a healthy eating plan for the long haul if you know that you have a day or a meal where you can have anything you like. This means that you can still go out to a nice restaurant, a wedding or other event and not feel deprived.
• Secondly, an increased intake from the daily norm actually induces an increase in basal metabolic rate, which means that your cheat meal/day will BOOST your metabolism and increase your rate of fat burning. Indeed, studies have shown that the caloric surplus of a cheat meal can elevate BMR by 9%, and potentially more.
• Thirdly, those on a reduced calorie diet tend to produce less of the metabolism regulating hormones thyroxine and triiodothyronine (T4 and T3) and a strategic overfeed helps to upregulate production of these hormones from the thyroid gland.
• Finally, being in caloric deficit tends to result in a decline in the hormone leptin, which plays a key role in the regulation of appetite, energy expenditure and metabolism. Once again, a cheat meal increases leptin production, with the knock on effect of increased thyroid activity (see above), increased BMR and increased thermogenesis (heat production resulting in increased caloric expenditure).
It's obviously important to remember that in order to benefit from cheat days, you have to adhere to a calorie moderated, healthy diet in the first place. And whilst it is fine to have a little of what you fancy on your cheat days/meals, binging your head off on high fat and high sugar articles isn't advised purely because it will probably make you feel rubbish.
Generally speaking, the stricter your diet, the more frequently you can schedule cheat days. A good rule of thumb for those aiming for general fat loss is 90% adherence, which means that if you are eating 6 times per day as you should be for optimal fat loss, you can have 4 cheat meals per week.
To Your Success!
Charlotte
www.phoenixprofitness.com
Follow us on twitter at @charlotteord and @phoenixprofit
Benefits of Cheat Meals:
• Psychologically it really helps to stick to a healthy eating plan for the long haul if you know that you have a day or a meal where you can have anything you like. This means that you can still go out to a nice restaurant, a wedding or other event and not feel deprived.
• Secondly, an increased intake from the daily norm actually induces an increase in basal metabolic rate, which means that your cheat meal/day will BOOST your metabolism and increase your rate of fat burning. Indeed, studies have shown that the caloric surplus of a cheat meal can elevate BMR by 9%, and potentially more.
• Thirdly, those on a reduced calorie diet tend to produce less of the metabolism regulating hormones thyroxine and triiodothyronine (T4 and T3) and a strategic overfeed helps to upregulate production of these hormones from the thyroid gland.
• Finally, being in caloric deficit tends to result in a decline in the hormone leptin, which plays a key role in the regulation of appetite, energy expenditure and metabolism. Once again, a cheat meal increases leptin production, with the knock on effect of increased thyroid activity (see above), increased BMR and increased thermogenesis (heat production resulting in increased caloric expenditure).
It's obviously important to remember that in order to benefit from cheat days, you have to adhere to a calorie moderated, healthy diet in the first place. And whilst it is fine to have a little of what you fancy on your cheat days/meals, binging your head off on high fat and high sugar articles isn't advised purely because it will probably make you feel rubbish.
Generally speaking, the stricter your diet, the more frequently you can schedule cheat days. A good rule of thumb for those aiming for general fat loss is 90% adherence, which means that if you are eating 6 times per day as you should be for optimal fat loss, you can have 4 cheat meals per week.
To Your Success!
Charlotte
www.phoenixprofitness.com
Follow us on twitter at @charlotteord and @phoenixprofit
Tuesday, 16 August 2011
Phoenix Fit Mums!
Our brand new Phoenix Fit Mums course is just around the corner and we're super excited to be holding this course as we KNOW it's going to help all you mums out there get fantastic fat loss results!
To give you an idea of what you can expect, our mums regularly drop 14lbs of fat in a month... how? Simple, easy to stick to nutrition and exercise.
Now don't get me wrong, you have to have commitment and you have to work hard, but the Phoenix Fit Mums program is designed specifically to enable you to drop body fat, tone wobbly areas and have better energy levels along with it. As with all of our courses, numbers are limited to ensure that each and every student has plenty of individual coaching and support, so it doesn't matter if you haven't exercised in years or are totally unconfident - we will look after you and help you get your pre-baby body back, or better!
About the Program
The Phoenix Fit Mums program begins on Monday 5th September and classes take place every Monday, Wednesday and Thursday from 9.30 - 10.15am for 8 weeks. The program includes a comprehensive group training program (including corrective, strength, metabolic acceleration, flexibility, mobility and regeneration training), individual goal setting, nutrition program, food journals and weekly accountability checks to ensure you stay on track with your goals.
The course is just £99 per person for the whole 8 week course. To book your place please contact us on 01483 801150 or email info@phoenixprofitness.com
Spaces are limited, so book now to avoid disappointment!
To give you an idea of what you can expect, our mums regularly drop 14lbs of fat in a month... how? Simple, easy to stick to nutrition and exercise.
Now don't get me wrong, you have to have commitment and you have to work hard, but the Phoenix Fit Mums program is designed specifically to enable you to drop body fat, tone wobbly areas and have better energy levels along with it. As with all of our courses, numbers are limited to ensure that each and every student has plenty of individual coaching and support, so it doesn't matter if you haven't exercised in years or are totally unconfident - we will look after you and help you get your pre-baby body back, or better!
About the Program
The Phoenix Fit Mums program begins on Monday 5th September and classes take place every Monday, Wednesday and Thursday from 9.30 - 10.15am for 8 weeks. The program includes a comprehensive group training program (including corrective, strength, metabolic acceleration, flexibility, mobility and regeneration training), individual goal setting, nutrition program, food journals and weekly accountability checks to ensure you stay on track with your goals.
The course is just £99 per person for the whole 8 week course. To book your place please contact us on 01483 801150 or email info@phoenixprofitness.com
Spaces are limited, so book now to avoid disappointment!
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