Gaining Weight

I think it’s safe to say the most common goal in the gym is weight loss however I continue to find myself being confronted by countless individuals whose goals is that of weight gain. With this in mind I decided to focus one post on a subject which is often not discussed however provides a problem for so many individuals. So if you are in such a position and really struggling to gain weight for a particular sport or some alternative reason then this post will give a good example of one potential diet to follow for constructive weight gain.

Key points to try when training for weight gain.

1.       Consume more calories per day then the total amount of calories your body uses per day.

(A surplus of 200-400 calories should be sufficient)

2.       Try to maintain a ratio of 50% carbs, 25 % proteins and 25% good fats.

3.       Try to minimize caloric expenditure where possible

4.       Keep training sessions should short 60 minutes

5.       The rest between sets should be kept to a minimum; 90 seconds or less

6.       Weight Training Exercise should not be performed for more than two days in a row.

7.       Work within a range of 6-15 repetitions when training.

8.       Training must be progressive

9.       Training must be varied

10.   The form in which you perform an exercise should be impeccable.

11.   Training must consist primarily of free weight basic exercises.

12.   Increase your protein intake to 1.5 grams of protein per pound bodyweight. Protein sources should come from lean low fat sources like chicken, turkey, 93% lean red meats, tuna, egg whites, shrimp, tilapia, mackerel, and salmon.

13.   Increase your carbohydrate intake to between 1.5-2 grams of carbs per pound of bodyweight. Good examples are brown rice, oatmeal, pasta and sweet potatoes. Limit the higher glycaemic/simple carbs (like bananas) for after the workouts.

14.   Finally, make sure that you have around 15-20 grams of fibrous carbohydrates, such as green beans or broccoli, at lunchtime and 15-20 grams more at dinnertime as these will help to keep your digestive tract clean and ready to accept new nutrients, thus maximizing nutrient utilization.

15.   Increase your intake of good fats. Some fats are necessary to ensure good hormonal production and thus muscle growth. Eliminate all fats and see your testosterone levels take a dive.

One Example of a natural high calorie diet used for weight gain

Week Starting:
Breakfast	Est Calories	Mon	Tues	Wed	Thur	Fri	Sat	Sun
3x Large Eggs	210
3x Multi Toast	315
1x 2.5 Cups Rice krispies	260
1x 250ml Milk	130
Mid Morning Snack
1x 500ml Milk	260
1x 100g Oats	388
Lunch
1x Fish portion	250
1x 90g Rice	170
1x Cup Veg	25
1x 1/2 Cup Yogurt	75
PreWorkout
2x Bananas	210
PostWorkout
2x Bagles	287
Mid Evening Snack
1x 2 Chiken Breasts	260
1x 90g Rice	170
1x Cup Veg	25
Dinner
1x Large Dinner	600
1x 1/2 Cup Yogurt	75
Night Snack
2x Scrabled Eggs	98
total	3808

Awareness - your biggest stumbling block to weightloss

The majority of us know what foods will help us lose weight. The majority of us know that we could also do a little extra exercise to help get the ball rolling. But some of us are completely unaware of how much we consume and are obliviuos to the fact that this could be completely stalling our fat-loss.

When I get people to fill out diet diaries (being as honest as possible!), I have seen people lose up to 4 pounds in a week! This is before we have even evaluated their diet and offered them some tips to get started!
I often ask people "what is a typical day like for you". The response I always get is "Porridge in the morning, salad for lunch and fish and veg in the evening". I then think to myself, now that's a diet you should be losing weight on. It's only when they fill out a diet diary, does the picture become clearer; biscuits, large pasta dishes, deserts twice a day, alcohol, no breakfast etc, etc. Everything becomes clearer to me but also to them.

I gaurantee that if you write down everything you eat for a week, you will lose weight (if this is your goal). Or you will realise why you aren't!

Another tool that a few clients and friends are using is an application on the Iphones called My Fitness Pal. This gives you a calorie target for the day (depending on your weight loss goals). You enter your food and then it works out your daily amount. I am not big on calorie counting. But I am big on being aware of what you eat.

Alternatively, have a note pad by your bed and fill this out at the end of the day, pull up a word document and fill this in at work, type it in your phone, etc. Start writing things down and you will notice a difference, instantly!

Oli.

A product of your environment?

When we exercise, our body will adapt to the stress we put it under. However, this doesn't just refer to the gym. Our body will adapt to everything we do in our day. The reason I bring this up is due to the amount of time that people 'sit' during the day.

It is not uncommon to drive to the station, sit on the train, sit at the desk for 8 hours, take the train and car back home to then sit in front of the T.V.

Constant sitting has an adverse affect on certain muscle groups. This can be the reason for many aches and pains.

Immediately you can see the affect this has on the spin. The muscles it will affect include:

• Hips - with your knees and hips bent at 90 degrees, the hips will get extremely tight. The hip flexor muscles (if over-tight) can lead to back pain due to tilting the pelvis in the wrong direction.
• Glutes - Your bum muscles are one of the largest muscles groups and potentialy one of the most powerful. If you sit on them all day, they won't be. Weak bum muscles often lead to a weak back due to lack of support. If the bum muscles aren't strong, the back may take the strain when lifting and exercising.
• Lower back - As you round your lower back, it will stretch and relax. All the time it is relaxed and is out of use, it will get weaker. This will expose you to more lower back problems.
• Middle/upper back - Rounded shoulders can cause problems in your shoulders and neck.
• Neck - As your back rounds your head comes forward (especially if the screen is not in the best position). For every inch your head moves forward and adapts to being in this position, your head will exert an extra 7kgs (1 stone) on your cervical spine. A scary fact.

All is not lost! The gym can reverse this. The following exercises will help you get fit, strong and lean but also work the muscles that get neglected and weak due to too much sitting!

Glutes - Aim for bodyweight or weighted lunges, squats, step-ups, deadlifts, fitball bum raises, running, or the summit trainer.

Lower back - Deadlifts, Back extensions, squats, hyperextensions

Middle back - Lat pulldown, rows (dumbell, cable, machine), face pulls, cobras, deadlifts (again), farmers walks.

You should also stretch muscles that get over-tight. These include the chest, upper back, abs and hips.

You can't expect to sit at your desk all day and then at weekends wonder why your back hurts when you do the gardening, housework, play sport. This isn't the case for everyone but I hear this alot.
Why not see a gym instructor for a programme including all the above exercises and stretches for the tight areas. Get strong in these areas and avoid turning into a product of your environment!

Oli.

Intervals

For a long time now Interval training has been recognised as being great way to improve performance and help promote fat loss. Its diverse nature has resulted in it being used in some form or another by a large majority of people. The fact that there are so many different types of interval training including a vast variety of exercises on limitless pieces of equipment has really helped bring it to the masses.  

N.B It is advisable to have built up a reasonable CV base through endurance training before attempting to commence a period of Interval Training.

I am going to specifically focus on High-intensity interval training (HIIT) in this post allowing you to gain insight into one type of intervals. HIIT is a specific interval training which is intended to help progress performance and reduce recovery times with short training sessions. HIIT focuses on cardiovascular exercise (CV) which is beneficial to burning fat in a short and intense workout. A stereotypical HIIT session may vary from 10–30 minutes.

Advantages of HIIT

1)      Allows for a short effective work out on days where gym time is tight.

2)      These short intense Intervals are a very effective way to burn calories.

3)      Adds variety to your work out helping prevent plateaus.

4)      Stresses and shocks the body in new ways.

5)      Helps reduce recovery times after high intensity bursts.

6)      Great for reducing body fat; football players are a great advertisement to the benefits.

7)      Will help increase Vo2 Max and body’s overall ability to sustain higher level work.

8)      Progression maybe accelerated compared to when focusing solely on endurance work.

9)      Causes your body to use a variety of different energy systems throughout your workout.

10)   Increases the body ability to work with lactate acid present and remove it after build up.

11)   Intervals allow you to spend more time at an intense level with lower blood lactate levels.

Disadvantages of HITT

1)      Unless motivated to push hard workouts will not have intended effects.

2)      Risk of injury when training at higher intensity can be slightly increased.

3)      Requires an initial established CV base.

Different Examples of HIIT Workout

1)      30-30 HIIT Interval (Short Intervals)

    30 seconds of work @ 90% Maximum Heart Rate (MHR) /Maximum Power Output (MPO)

                                                                Vs.

                                 30 seconds of recovery @ 50% MHR/MPO

 This should be repeated for set time of 10minutes -30minutes or until you cannot maintain the 90% MHR/MPO.

2)      3min-3min HIIT Intervals (Long Intervals

                                                3minutes of work @ 90% MHR/MPO

                                                                                   Vs.

3 minutes of recovery @ 50% MHR/MPO

This should be repeated for set time of 10minutes – 30 minutes or until you cannot maintain the 90% MHR/MPO.

Differences between Long and Short Intervals

Shorter Intervals Create a Larger O2 Debt (When you train at an intense level you can't supply o2 at a fast enough rate to fuel the muscles… and you build up a O2 debt which must be repaid to return the muscles to normal) shorter interval had a greater oxygen uptake than the longer intervals. This larger oxygen debt meant it would take longer to repay this in turn means that more calories would be burned for a longer after exercising.

On the other hand longer intervals help to increase your VO2 max (Vo2 max is a way of assessing how efficiently your body absorbs transports and uses oxygen) People with a higher VO2 max will burn more calories doing the same activity as someone with a lower VO2 max. With this improved Vo2 max you will be able to push harder and get out of shorter intervals.

So try injecting some into your training and receive real benefits in many different aspects of your fitness. For anymore help or advice please feel free to approach the fitness team.

Dan Byrne

Bootcamp Update

Our new Bootcamp classes have been going from strength to strength, quite literally, since there launch on 7th June. We now have around 10-15 participants at each session which has made for a great atmosphere and there is still more than enough equipment-and indeed space- to continue this growth over the coming months.

Despite the relatively intense reputation of Bootcamps nationwide, both in terms of the outdoor exposure and the nature of the exercises performed, the sessions have been well-recieved by a varied range of our members and both of our instructors (Graham Green on Tuesdays and Emma Cotton on Thursdays) have done an excellent job of providing fun and diverse workouts suitable for all ages and abilities.

Often run in circuit-format, the Bootcamps offer a range of both cardio-vascular and resistance based exercises (and more than often the two disciplines combined!) which makes for a total body workout to compliment any regime.

So even if you don't think flipping tyres or dragging large chains is your cup of tea, why not give it a go and see if Grham and Emma can convince you otherwise!

Enjoy! 

20 Rep Squats

Squats are the one of the best exercises for leg development, power, definition and strength, as well as cardiovascular health. Any exercise that forces you to use lots of big muscle groups is going to get your blood pumping and lungs working!

What I will often add to my training routine will be 20 rep squats. I was first introduced to 20 rep squats in John McCallum's book Keys to progress. This book was put together from articles written by McCallum way back in the 60's. Even with all the advancements in training, it is one of the best books i've ever read on gaining strength.

One of his first articles in the book is based on 20 rep squats. These will stimulate your strength gains and growth massively if done with the right intensity. McCallum, states that you must pick a weight you can do only 10 reps with and then do 20 with it. That's how hard you have to work. Every rep past 10 needs to be do or die.

In between reps you can take 3 deep breaths, on the third breath, you hold it and go down for the next squat, breathing out as you go up to the top.

They aren't for the faint hearted but will give you gains throughout your whole body if done with the right intesity.

Over the years, I have worked on more depth in my squats, taking my thighs below parallel, as seen in the above picture. I wouldnt adivse this if you round your lower back, parallel is fine. However, if you have the flexibility, this will give you extra strong glutes (bum muscles). A lot of people have weak glutes and bad backs to go with it. Deep squats, done with correct technique can really fix that.

A great stretch to get better at the bottom part of your squat is the deep squat stretch.

You can hold onto something in front. If you have a bit more flexibility, you can open you legs a little wider and hold onto your feet. I work on keeping my head up and back as flat as possible. You can hold this between 30-60 seconds. It doesnt have to be at the gym. I do this at home, sometimes daily. It is also good for healthy knees.

If you want to have a go at 20 rep squats, do them at the start of your workout while you are fresh and warmed up. Have a spotter, or use the pins on a squat rack encase you can't make one of the last few reps. You won't need many other exercises in your workout for that day. I could have gone home after doing them yesterday, but soldiered on!

Oli.

Press Ups

Press Ups, when performed properly, are one of the best exercises to help train upper body strength and endurance. Contrary to popular belief the muscles used when performing a press up are not limited to solely the chest (pectoral muscles) but include triceps (back of upper arm), deltoids (shoulder), serratus anterior (torso underneath arm), and the abdominals as a whole.

Press up Technique

1) Start with hands directly below shoulders and situated slightly wider than shoulder width apart.

2) Contract abdominals and gluteus rotating pelvis and finding Neutral Spine.

3) Lower the body so shoulders and hips stay at the same level as when starting, bringing the elbows out away from the body.

4) Return to start position ensuring hips rise at the same time as the shoulder and do not trail.

Variations

There are many different ways to perform press up and once you have mastered the “normal” technique it opens doors to a whole host of varied and progressive exercises. These in turn begin to incorporate other muscular groups and further increase the strain on the original muscles being used.

Knee Push Ups

Press up and rotate

Resistance Band Press Ups

Close Grip/Diamond Press Ups

Decline Press Ups

Spider man Press Ups

Hindu Press Ups

Cross touch Press Ups

Shuffle Push Ups

Side to Side Press ups

Circular Press ups

Plyometric Clap Press Ups

Leg out Press Ups

Back Rotation Press Ups

One Armed Press Ups

One Armed One Legged Press Ups

When You Have Mastered the “Normal” Press Up ask any of member of the fitness team for more details on some great fun alternatives and see what good combinations you can put together.

Holiday workouts

I'm a big believer in taking a break from training while on a vacation. Scheduling a weeks rest into your training plan can give you something to work hard towards. However, this holiday I have felt good and the weather has been kind to me. So I made use of the kettlebell I brought with me and some good old fashioned bodyweight exercises. I don't do enough of this stuff so the change was as good as a rest.

Day One:

Kettlebell swings 5 x 20 - warm up
Kettlebell cleans 2 x 10 per arm
Kettlebell press 2 x 10 per arm
Kettlebell rows 2 x 20 per arm
Ketlebell floor press 2 x 15 per arm
kettlebell towel bicep curls 2 x 15 - I pull a towel through the handle and hold this for bicep curls
Handstand pushups x maximum
Pullups 2 x maximum
kettlebell halo 10 per side
Pushups x 100 as quick as possible in as many sets necessary
Kettlebell carries around garden as a finisher

Day two:

Kettlebell swings 5 x 20 - warm up
Ketlebell goblet squat x 20 + Burpees x 10 - 2 sets
Kettlebell prisoner squat x 20 + squats jumps x 10 - 2 sets
kettlebell lunges 2 x 20 + lunge jumps 2 x 20 - 2 sets
Single leg kettlebell deadlift 2 x 10 per side
Single leg glute raises 2 x 15 per side (foot on chair)
Bodyweight squats x 100 as quick as possible in as many sets necessary
Calf raises up against wall 3 x 100 (fast pace)

Day three:

20 minutes bare-foot run on beach.

I am holidaying in Norfolk, so I have the luxury of sticking a kettlebell in the boot of the car. If you are going abroad and feel the need to workout, then your bodyweight can act as one of the most effective training tools going.

My bum, inner thighs and calves are still really sore from the leg workout. This was mainly due to the plyometrics, high rep squats, glute raises and all the other bodyweight moves. I will be adding this into my regime on my return!

Please come and see a member of the fitness team for your holiday routine!

Oli.

Morning Runs for Fat Loss

Morning Runs for Fat Loss

I have just recently started to add early morning runs into my training regime and wanted to take the time to briefly discuss some of the benefits of incorporating this additional aspect into your individual training schedule. I am personally including them for a number of reasons;

• Running outdoors can be done anywhere from any base so it leaves you flexible depending on your job and changing hours. For example; you could run a circuit from your house before work, run to work or travel to work and then run.
• I prefer to run outdoors and with the extremely hot weather we are experiencing it can be quite hard to push yourself in the heat of the day. The early morning slot however avoids the majority of the heat allowing you to have a good run as the sun comes up.
• Space and tranquillity are often aspects overlooked when exercising. I really enjoy having some time to myself when no one else is up and I find I always feel far less stressed at the start of the day following my 20 minute blast.
• By getting up early and exercising straight away it helps your body's metabolism to kick in sooner and faster than it would compared to normal. This done every morning will in turn lead to a substantial amount of energy burnt within a week.
• By choosing to get up and run before you shower and eat means you will only have to add the twenty minutes to your wake up time. This is because the majority of people will have an early morning shower before work/school anyway.
• You are also more likely to eat a nutritious breakfast after your run instead of skipping it all together which is key in any fat loss programme.

I personally choose to get up, have a coffee when needed, and go straight out for my 4k run without thinking about it. I find this approach stops you talking yourself out of it and heading out when you are still a little sleepy is the perfect way to wake up as by the end of the run I feel completely awake and energised. Upon return a shower to completely awaken me and I am ready for a healthy breakfast. 

Make sure when exercising early morning, especially if you are still waking up, you are always aware of your surroundings, where you are running, traffic and leave information regarding where your planned route goes. If your fitness levels don’t currently allow you to run then you can always exchange the exercise for another which raises your heart rate up so you feel you’re working at about 75% of your maximum ability.

For more information please contact the fitness team.

Good Luck

Dan Byrne.

Drop Sets For Strength & Endurance

Drop sets are one of many ways to improve strength and muscular endurance and more importantly help to inject some change into you work out if you have been making less progress than normal. Its main benefits focus on working your extremely hard helping to build better muscle endurance and strength. You may also find training with drop set keeps your heart rate up as the work period is longer than normal set and the cardiovascular system will benefit as well.

The basic principle involves starting with a weight which enables you to perform between 8-12 repetitions to near failure for the first set. As you work through the weight will be reduced each successive time allowing the same amount of reps if not more to be completed.

Example of a drop set with Barbell chest press

(tip: make up the total 100kg weight with a variety of different plates. 20kg bar / 2x15kg plates / 4x10kg plates / 2x5kg plates )

• 100kg for 8-12 reps. NO REST 
• Finish the 8-12 reps & take 1x10kg plate+1x5kg plate off each side
• 70 kg for 8-12 reps. NO REST
• Finish the 8-12 reps & take 1x10kg plate+1x15kg plate off each side & add 1x10kg plate back on
•  40kg for 8-12 reps. NO RESTFinish the 8-12 reps & take recovery

You use this technique with any exercises you want to but make sure you rest 1-2 minutes between sets to insure a proper recovery if you can get a partner to change the weights for you to ensure it is done quickly and you can continue to focus.

For more information on drop sets and there benefits please do not hesitate to contact the fitness team.

Increased Productivity!

In a business seminar, Richard Branson was once asked what makes him more productive. It was a question that everyone wanted to here the answer to. His response was, "work out". Apparently, Richard Branson swims around Necker Island every morning and he said it keeps him more productive for an extra 3 hours a day!

Here at TSC, we can't offer you a caribbean island to swim around, but we can offer you a fantastic 25 metre pool with a nice sauna to relax in after!

We have two swim related classes that run in the morning. Aqua is on Wednesday at 9.30am-10.30am and Swim and trim is on Thursday at 8.45am-9.30am.

 


Early Circuit training classes!

We have also just launched our early morning circuit classes, run by our fitness team. These run on a Thursday at 6.45am-7.30am and are a great way to start the day! Training first thing is a great way to increase the body ability to burn fat, as it will rev up your metabolism for the rest of the day. It will also keep you more productive, like Mr Branson! All abilities welcome.