WEIGHT LOSS:- THE LOW CALORIE CARDIO TRAP

WEIGHT LOSS:- THE LOW CALORIE AEROBIC EXERCISE TRAP!

So, you’ve read the science, you’ve asked the experts and you know that weight loss is about creating a calorie deficit. If you burn more calories than you consume, you will lose weight.

You also know that the most effective way to burn calories is through strenuous aerobic activity. So, if you drastically reduce your calories, put on your running shoes and hit the road for an hour a day, you should lose weight, right? You’re probably reading this, and throwing your arms up in the air in a mix of agreement and frustration, saying, EXACTLY, SO WHAT THE HELL AM I DOING WRONG?

Unfortunately the human body is infinitely complex and can’t be reduced to a simple calories in vs calories out equation. Don’t get me wrong, creating a calorie deficit is still the crux of the matter, but there are other factors at play. The key to weight loss lies in how you create a calorie deficit. Let me explain.

RESTING METABOLIC RATE (RMR) AND FAT FREE MASS (FFM)

In my experience, weight loss happens when you replace the idea of WEIGHT LOSS with FAT LOSS in your approach to shedding those unwanted pounds. So, when I use the term weight loss, take it to mean fat loss. With that said, the golden rule of weight loss is:- Always look after your muscle mass first! Here’s why:-

Resting Metabolic Rate (RMR) is the amount of energy the body expends during rest, and accounts for about 70% of daily energy expenditure (American College of Sports Medicine, 2001). By increasing your RMR, you can significantly increase daily energy expenditure, creating a net negative energy balance, thereby increasing weight loss.

Fat Free Mass (FFM) is the portion of your body mass made up of muscle, bone and organs (not fat). RMR is significantly correlated with FFM. In short, if you increase your muscle mass (FFM), you will increase your RMR and expend more energy in a day, resulting in an enhanced ability to lose weight.

So, the perfect weight loss recipe is:- create a calorie deficit whilst increasing muscle mass (FFM), thereby increasing RMR.

To return to the question: “WHAT THE HELL AM I DOING WRONG?” (aerobic exercise on a very low calorie diet), here’s your answer:-

Firstly, very low calorie diets tend to slow your RMR and also result in a loss of muscle mass.(FFM). The addition of aerobic exercise whilst on a very low calorie diet may result in an even greater loss of FFM, which further serves to depress RMR. Your body’s ability to burn calories becomes severely restricted, and weight loss becomes increasingly more difficult.

So where to from here? (Weights to lose Weight)

WEIGHT TRAINING AND CALORIE DEFICITS

I don’t advocate very low calorie diets, for their effect on depressing your RMR and because of a host of other health complications associated with nutrient deficiencies. If however you are on a very low calorie diet, ditch the cardio for weights! Studies have shown that it is possible to maintain FFM and maintain or increase RMR whilst weight training, on very low calorie diets (800Kcal per day). Cardio however will have the opposite effect when combined with very low calorie diets, and, as your FFM and RMR decreases, you may find yourself gaining more fat!

Ideally however, you should aim to create a healthy calorie deficit of between 500 and 1000 calories per day (more than that may result in a loss of muscle mass, and a depressed RMR, which, as explained is counter-productive), and do more weight training than aerobic exercise. This way, you increase your FFM and RMR whilst creating a calorie deficit – the perfect recipe to shed that unwanted fat.

WEIGHT TRAINING AND EPOC

High volume strenuous weight training (several sets at a moderate intensity) has also been shown to significantly increase EPOC (Excess Post Exercise Oxygen Consumption) - the period after recovery from exercise, when the metabolic rate is elevated above resting values. This means that for several hours after weight training, your RMR is elevated and your energy expenditure is higher. Note that the training needs to be strenuous, so beginners should build slowly, and weight train at first primarily to increase their FFM. As you progress, you will reach a level at which point the effect of weight training on your EPOC become more significant (Jeffrey, L. Alexander, MS, Strength and Conditioning Journal, February 2002).

WEIGHT TRAINING AND HORMONES

Hormones play a major role in the regulation of weight and metabolic processes. The mechanisms through which hormones interact are complex. What is important to know for the purposes of weight loss however is that weight training stimulates the production of hormones that bring about fat oxidation. In addition, the production and uptake of anabolic (building up) hormones such as testosterone, growth hormone and IGF results in an increase in muscle mass and a relative increase in RMR.

WEIGHT TRAINING AND FAT OXIDATION

Finally, weight training has been shown to increase fat usage after exercise. For several hours after exercise, your body uses carbohydrate (a nutrient that may otherwise be stored as fat) to replenish muscle glycogen at an elevated rate. It is thought that through glycogen replenishment after intense exercise, the body uses fat as a primary source of energy, resulting in a potential increase in the loss of body fat.

CONCLUSION

Weight training and aerobic exercise will benefit you, from an overall health perspective and in your efforts to lose weight, so do both. The golden rule of weight loss is: Create a calorie deficit whilst increasing your FFM, to increase RMR. If you are on a very low calorie diet (and you shouldn’t be), ditch the cardio for weight training. Ideally, however, create a healthy sustainable calorie deficit and build your exercise programme around strenuous, high volume, moderate intensity (load) weight training (slowly progress to this point if you’re a beginner).

As far as cardio is concerned, HIIT (high intensity interval training) has a greater muscle sparing effect than steady state cardio, so this should be your focus. (two sessions per week should suffice for the average person). Throw in some low to moderate intensity cardio to add balance and burn calories whilst undergoing some active recovery, and you’re on the right track to becoming a fat burning machine!.
(Ashley Galliard 2015)

CARDIO BEFORE OR AFTER WEIGHT TRAINING?

My tip for the week addresses a question many people ask:-
"Should I do cardiovascular exercise (cardio) before or after weight training?"-Here are my guidelines:-

1. Weight training requires a high intensity effort made possible with adequate muscle glycogen (energy) stores and 'fresh' muscles. Cardio before weight training tires muscles and depletes glycogen, which will lower the intensity of the weights session (thereby lowering its effectiveness) and diminish the body's ability to synthesize protein for muscle growth. Note, by cardio, I mean sustained steady state or HIIT-ie, I'm not referring to a 5 or 10 minute gentle warm up prior to training.

2. So, cardio after weights is better:- You will have the energy to complete a high intensity weights session, with enough muscle glycogen to get you through a moderate intensity cardio session at the end, whilst tapping into fat stores.

3. However, doing weights and cardio on separate days is first prize- particularly when you are training for muscle gains. Some days however will require weights and cardio on the same day to get through the total volume of work required, in which case, 2 above applies. If you are training for general fitness and functionality, and the intensity of your weights sessions is not that high, cardio after weights is an acceptable strategy. Note, hard gainers-people struggling to pack on muscle, and body builders may drop cardio altogether for extended periods during their training cycle.

4.When doing weights and cardio on the same day, I recommend allowing some time in between sessions, (particularly when doing HIIT cardio) eg do weights in the morning, cardio in the evening, to allow time to recover, refuel and maximize effort.

5. Try to avoid doing high intensity cardio too close to a heavy leg workout- your legs won't function properly, so you wont feel great or perform optimally, and for HIIT to be most effective, you need to be able to put in your best effort. Remember too, when working for muscle gains, the legs need rest time (at least a couple of days) after an intense weights session for growth and repair. If necessary, rather perform an upper body orientated cardio session around your leg workout eg boxing or arm ergo.

Work hard this week, and have fun!

Note, also, if your goal is aerobic fitness or training for an endurance event, your weight training will be of a relatively low intensity and designed to supplement your cardio. In this case, it's fine to do cardio before weights. High intesity leg sessions eg plyometrics, which also has its place in endurance sports should be performed with fresh legs, prior to any aerobic activity.
(Ashley Galliard 2015)

HAVE YOU HIT THE WALL IN YOUR WEIGHT LOSS?

My tip for people who may feel that their weight loss has hit a wall - here's a bit of a check list:-

1. Are you eating too much?
To lose weight, it's important to create a calorie deficit. Sometimes, even though you eat quality food, if the calories going in exceed the number of calories you're burning, you're not going to lose weight. If you're regularly feeling over full after meals, experiment with smaller portion sizes, eat slower, and stop eating when you're about 80 percent full. On rest days or low activity days, eat a bit less, with a focus on quality and ensuring you get enough protein. Seek help if you're not sure of how much you should be eating, whether you should be supplementing, and the correct macro nutrient ratios for your goals.

2. Are you eating too little?
If your're always hungry, have low energy, headaches, low blood sugar etc, you may be under eating. One of the biggest mistakes people make, is to do excessive amounts of cardio work on low calorie diets. A golden rule of weight loss is to aim to increase or at least preserve lean mass (muscle). Cardio with low calorie diets is a recipe for muscle wasting. When you lose muscle, you slow your resting metabolic rate (RMR) and your bodies ability to burn calories. The result is, you battle to lose weight. When you return to normal eating, with a slower RMR, you pack on the weight again. I would never recommend severe caloric restriction, but interestingly, research suggests that weight training is far superior for weight loss as compared with cardio, on very low calorie diets, due to its effect on sustaining or increasing muscle mass. So you should ditch the cardio for weights if you're not eating enough- but first prize is to eat enough healthy food, and combine weights and cardio in a ratio that works for you.

3. Are you exercising enough?
You may be exercising an hour a day in the gym, but then spending 8 hours a day sitting behind your desk, or lying in bed most of the weekend watching movies. Try to move for at least 10 minutes every hour, even if it's just a walk or to stretch your legs. You will be amazed at the extra daily calories you will burn, and the overall health benefits particularly metabolic and cardiovascular of regular daily movement.
In the gym, challenge yourself every week by walking a little faster, lifting a little heavier or whatever it may be, and record your progress.

4. Are you over exercising?
Remember, the golden rule:-aim to increase or preserve muscle mass. Over training tired muscles, for example. having a killer leg workout in the morning, and then running 10k's in the evening will only serve to break down muscle and slow your RMR. Rather rest the legs, eat well, and throw in regular low to moderate bouts of daily activity eg walking, to up your calorie expenditure whilst sparing muscle until they've recovered for the next session.

5. Are you drinking enough water?
Too little water impairs your liver's ability to metabolise fat effectively, and therefore hinders weight loss. Aim for between 2.5 and 3.5 liters per day on average- but this may vary from person to person. Water requirements will also increase over and above this, depending on activity level.

This is a small list of several possible factors that may be slowing you down. Remember, whatever it is, there is an explanation- weight loss is not an unsolvable mystery- and we're here to help you find your solution.
(Ashley Galliard 2015)

THE FINAL PUSH!

It's nearing the end of your transformation challenge, and you want to push that extra bit, for maximum results!

Avoid the urge to drastically restrict your food intake whilst increasing your exercise in an attempt to burn extra fat. Whilst calorie restriction combined with an increase in exercise volume is a strategy employed by body builders to get shredded before a competition, it is a carefully calculated process that takes experience and a thorough understanding of your own body. If done incorrectly, the combination will only result in a loss of muscle mass, not fat, and instead of the hard, toned look you desire, you will likely look soft and flat in your final weigh in.

My advice:- keep it healthy! Eat enough to sustain energy and performance levels, and eat really clean:- as a general recommendation, eat your carbohydrates around training times, eat plenty of lean protein, and vegetables at each meal, drink plenty of water and get a good balance of fats in your diet to fuel your daily activity. If you restrict calories, do it slowly, start with a 250 calorie per day restriction and continue to make small adjustments to quantities based on how your body is responding. Restrict calories from carbohydrates and fat, to ensure lean protein intake is adequate.

 In the gym, put in a big effort in the weights room and maximize your HIIT sessions (assuming you are not on a very low calorie diet). This doesn't necessarily require more time, but you can intensify your workouts by upping the weights, reducing rest time and changing combinations. Increase your volume slowly depending on how your body is responding. Increase your daily activity level, by taking opportunities for relatively low intensity exercise throughout the day, over and above your daily exercise schedule, eg walking,taking the stairs at work etc to burn extra calories.

If you have already drastically restricted your calorie intake (which I don't recommend), minimise your cardiovascular activity and keep it at a relatively low intensity at a steady state - your goal here is to spare muscle and access fat reserves. Preferably do weight training in favour of cardio and reduce the intensity and volume of your weights sessions (low calorie diets are not conducive to heavy weights sessions and long hours spent in the gym - this will over stress your system, and break down muscle in untrained athletes.) Take the weights down a bit when calorie intake is low, focus on form, and keep sessions shorter. You may want to throw in some low intensity focused sessions eg yoga or pilates.

I always look forward to seeing the amazing transformation pics.  Remember, this is just the beginning! Healthy eating and daily exercise is a lifestyle choice for you and your family - you'll never regret it!

(Ashley Galliard 2015)

TRAINING FOR AN EVENT

IS GOAL CONFLICT AFFECTING YOUR PERFORMANCE?

If you're training for an event eg Ironman, Comrades, Warrior, Berg and Bush, or whatever it may be, focus on PERFORMANCE.

Weight loss goals tend to interfere with performance goals and take priority in our minds. In our misguided quest, we drive ourselves relentlesly in our training, whilst restricting calories to shed that extra kilo. The result is, we lose sight of what we're training for, performance suffers, we experience burnout, illness, injury and more than likely, weight gain, not weight loss.
Eventually you want to throw in the towel!

So, when training for an event, eat, exercise, prepare mentally and rest in order to optimise PERFORMANCE. Any other goals are secondary. By putting performance first, it is likely you will achieve your weight loss goals anyway - you only have to look at high level athletes to realise that optimal performance will result in the optimal physique.

Sometimes weight loss is an important component of performance. Any cyclists or runners out there will tell you how their times improve when they drop a few kilos. If you need to lose weight, focus on weight loss early on  in the off season or preparatory period (several months out from an event), when training intensity and volume is relatively low. This way you can afford to restrict calories slightly without the detrimental effects on your body and performance. As training intensity and volume picks up however, weight loss goals should give way to performance goals.

A final point:- Have a realistic expectation of the changes you can expect to see in your physique. Don't for example expect to look like a body builder if you're training for Ironman - your body has no use for large powerful muscles in endurance events, and your body will undergo physiological adaptations based on the demand imposed on it - so expect to be leaner, more wirery and athletic. (genetic factors also come into play- a conversation for another day).

Goal conflict can be a major distraction when training for an event. Put performance first and other goals second, and watch the PB's roll in. It is also amazingly liberating to throw out the old scale while you watch and feel your body soar to new heights.
(Ashley Galliard 2015)

PROTECT YOUR BACK DURING THOSE HEAVY LIFTS!

Squats and Deadlifts are awesome exercises, but are amongst the most technical you will ever do - in fact books have been written on the technical aspects of the squat and deadlift. They are therefore not without their dangers if performed incorrectly. Here are a few basics to look out for to protect your back.

1. Maintain a neutral posture throughout to minimise sheering forces on the discs. This means, no excessive arching or rounding of the back, with chest held high and head in line with the vertabral column or slightly hyperextended.) If for whatever reason eg poor mobility, weak postural muscles, muscle imbalance, neuromuscular control or previous injury you cannot maintain a neutral posture, seek advise to correct your movement pattern or any deficit before attempting a heavy squat or deadlift.

2. Distribute the weight evenly throughout both feet. (balanced with no rocking back and forward or side to side).

3. During the start of the Deadlift, keep the shoulders over or slightly in front of the bar, with the bar close to the shins and legs bent. The closer the bar is to the body, the smaller the lever, the less the strain on the lower back. This way the bar is also lifted straight up with no deviation during the movement.

4. Before lifting or descending ( in the case of the squat), take a deep breath in to create intra-abdominal pressure for extra suppoort throughout the vertabral column. Exhale during the final third of the lift. If you have a hernia or blood pressure issues, rather seek medical advice before lifting.

5. Never let the hips rise before the shoulders. (Deadlifts and squats)

6. Pull the floor apart with the feet (maintaining even distribution throughout the feet). This helps to recruit hammies and glutes for extra strength and support.

7. During the squat, pull the bar downwards into your shoulders to create additional rigidity for the vertabral column.

Like I say, there is a lot more to it, but these tips will set you on the right path. Remember always perfect form before attempting to push your limits. Heavy lifting is an art that requires hard work, persistance and patience to master.
(Ashley Galliard 2015)

DON'T LET ANYONE HOLD YOU BACK!

Hi Everyone, here's my weekly motivation - short and sweet.

Henry Ford said: "Those who believe they can and those who believe they can't are both right"

So often, we fail to achieve our goals, not through a lack of desire, but because of a negative or limited self concept. You may have been told as a child that you're clumsy, or uncoordinated or unsporty or anti-social. As children, we believe what our parents or grown ups tell us and we tend to fulfill what is expected of us - and so, we believe as adults, that we're good at some things and bad at others, because that is what has been reinforced, and we behave accordingly. You will for example struggle to persevere with exercise if you believe you're bad at it.

The truth is, as Dan Millman says in his classic book "Body Mind Mastery", that self concept is "...no more real than a shadow of a shadow. It is an illusion imposed on you long ago." When you were a baby you were pure potential, with no imposed limitations, capable of anything - that's real! When you come to truly understand this, (which takes time and practice and is a different journey for all of us) you can achieve amazing things - the life altering transformations on Sleekgeek and among our clients remind us of this fact everyday.

So remember, in the words of Arni (in his broadest Austrian accent):- "If anyone tells you that you can't do it, they're lying to you!" Don't let anyone hold you back from doing all the things your heart desires. Go climb a mountain - just because you can!
(Ashley Galliard 2015)

ROLL WITH THE PUNCHES!

My message for the week:- When life throws you off track, role with the punches!

I'm a big believer in planning - if you want to see results in the gym, you need to plan your training cycles with clear goals in mind. But know this:- There is no such thing as the perfect plan. The best laid plans can be derailed when life happens:- you get injured, you get ill, you suffer from burnout, you eat too many Easter eggs, you move to another city, or you suffer an emotional trauma. I find that sometimes one can become so invested in every little detail of you training or eating plan, that as soon as something happens to derail you, it turns your world upside down. You throw your arms up and say, well, that didn't work, I'm never going to achieve my goals now, I may as well pack it in!

The reality is that no plan goes according to plan! If you were to ask Olympic athletes, they would tell you that at some stage during their preparation, their is almost always a setback, an injury for example, or sometimes a major setback that would cause them to have to go back to the drawing board and adapt - enter plan B or C or...Setbacks are a part of life, and champions know how and when to adapt.

My advice for when life happens:- Firstly, always put your plans on paper (eating plans, exercise plans, goals, timelines etc), write them down and monitor progress. When life happens, go back to the drawing board, and make the necessary changes. Again write the changes down, ask for advice, and turn to your support network. If we don't make the effort to committ our plans to paper, find alternatives and seek help, there is a tendency to become lost - to drift from one aimless training session to the next, to unconsciously allow ourselves those extra unhealthy snacks, or we become overwhelmed and eventually fall off the wagon.

Think of a plan as a dynamic, flexible process. There is more than one way to skin a cat, and when life becomes unpredictable, proper planning will always include a plan B. The ability to be adaptable and dynamic in our planning is a key factor in long term success. Never say die!
(Ashley Galliard 2015)

FOCUS ON THE ECCENTRIC PHASE

My tip for the week is for anyone who has hit a wall in their strength and muscle gains:

Focus on the ECCENTRIC phase.

When performing an exercise, their are essentially two primary dynamic muscle contractions 1. Concentric:- in which the muscle shortens during contraction and 2. Eccentric:- in which the muscle lengthens under contraction. For example, the bicep curl:- when curling the bar up, you are contracting concentrically as the muscle shortens under load, as the bar is lowered in a controlled manner, the muscle contracts eccentrically as it lengthens.

This eccentric phase of muscle contraction is, in my opinion the most neglected element of most training programmes, and a big reason why we hit a wall with strength and muscle gains. The fact is that controlling a weight in the eccentric phase (as opposed to just letting it drop), is just not as much fun as concentrically pushing as hard as we can. It's also damn hard work, so we shy away from it. A key principle in strength development and muscle growth, is Time Under Tension (TUT) - you keep the muscle under tension with the optimal load, throughout the duration of a set, by focusing on control during the eccentric phase of the movement.

Another reality is that muscles produce considerably more force eccentrically than concentrically, so we can handle greater loads eccentrically. Body builders, power lifters and athletes often include eccentric training protocols into their routines, that involve lifting loads in excess of 100 percent of your concentric max strength. A spotter would for example help you lift a weight that you can't handle concentrically in say a bench press, you will then lower the weight eccentrically for a count of 5, and then repeat. Similarly, you can push a load with 2 legs concentrically and lower the load eccentrically with a single leg as in a leg press for example. If you are week in your pull-up, have a spotter help you to the top of the movement, and lower yourself to the bottom for a count of five. Research has shown that this type of training consistently produces increases in strength gains in both concentric and eccentric contractions. In addition it has strong applications in the development of speed and power and is effective in rehabilitation.

My advice is, in all your training, (unless you are on a specific power training protocol), control the eccentric phase of your movements by counting to 4 as the muscles lengthen under load. If you do decide to include a heavy eccentric training protocol for strength gains in which you lift more than 100 percent of your concentric max as described above, remember, this is an effective way of training, but can be very taxing on the body. Eccentric training does cause more muscle damage than concentric protocols (which plays a role in muscle growth through the remodeling process), and you run the risk of over reaching and over training, so I would not advise it for beginners. Also, start with one or two sets of 2 to 4 reps, and build up over time.
(Ashley Galliard 2015)

FAILURE IS YOUR FRIEND

FAILURE IS YOUR FRIEND

The gym teaches us not to fear failure, but rather, to embrace it! In a very real sense, the gym encourages us not to avoid failure, but sometimes even to push to failure, and this is the key to success:-

-It makes us physically stronger.
-It builds mental strength.
-It teaches us to break through our perceived limitations.
-It highlights our strengths and areas we need to improve on.
-It teaches us patience and humility.
-It teaches us the value of hard work.
-It grows our self awareness and confidence, and builds our characters.

In the gym, if we don't allow ourselves the opportunity to experience failure from time to time, we have a limited concept of success and what we are really capable of. I think the same is true in everything we do. It seems to me that the most succesful people in life are those that take risks, expose themselves to the possibility of failure, and often do fail, over and over again, only to come back stronger than ever! Stories of failed business ventures and lost fortunes are common amongst some of the worlds most succesful entrepreneurs on their journeys to making their fortunes. Failure is not the end, but rather, an important check point along a success continuum, designed to prepare you for the next evolution along your journey.

So, if you've been training hard and you're sick, injured, stuck, demotivated, exhausted, or feel you have let yourself down, you have simply reached a check point on your journey. You have reached this point because you have earned the right to, by putting yourself out there - having the courage to open yourself up to failure. Learn all you can from the experience, and move onto the next check point, stronger, wiser and with even more determination!

On a personal level, I have had some epic failures in the gym and on the sports field, resulting in injuries. As frustrating as they have been, I am thankful for these failures because I've acquired so much knowledge, wisdom and experience about myself, my clients, injury rehabilitation etc-I have evolved as a trainer, and a person!

Don't fear failure, it is a major stepping stone towards success! The only ultimate failure is to never expose yourself to the possibility of failure - to never grow! Just keep putting yourself out there!
(Ashley Galliard 2015)

JUST SHOW UP!

JUST SHOW UP!

In the gym, as in life, nothing is ever achieved without momentum. Success starts when we build momentum, and snow balls as we push forward and gain momentum. Sometimes the hardest part is the start, and once you've made a start it is surprisingly easy to finish! 

In the coming weeks we will once again be inspired by amazing success stories as the latest challenge results are revealed and talked about. Chances are, no two stories will be the same - there are many ways to skin a cat, and this community embraces different ideas and methodologies to achieve results in a healthy and safe way. Amongst the different success stories however, there will be a common denominator:- Each one SHOWED UP! When faced with the decision whether or not to enter the challenge; on days when they least felt like going to the gym; when temptation to eat rubbish was at its highest; when attending a health related event or talk was the last thing they wanted after a tough day at the office, mentally, emotionally, physically, they JUST SHOWED UP.

There will be times of doubt, there will be tough days, times when you feel too far out of your comfort zone. At these times tell yourself over and over again to JUST SHOW UP. Put yourself out there, this will start the momentum you need to succeed. The biggest mistake you can make is waiting to feel motivated or inspired before you take action. Relying on feelings to drive your behaviour, is a recipe for disaster-I for one would seldom exercise if I was relying on feeling pumped up and motivated before each training session. In fact often I'm tired, and the gym is the last place I want to be! But I always show up, I make a start, and I usually finish strong. Just show up, make the start, success will follow.
(Ashley Galliard 2015)

LET'S GET BACK TO BASICS!

Let's get back to some exercise basics!

Variety is the spice of life, and it is great to mix up your workouts. Adding variety to your routine, changing the type, order, tempo etc of exercises keeps you interested, keeps the body "guessing" and in a state where it is forced to respond to the different demands placed on it - which is conducive to achiving great results. 

A word of caution however, and something to always keep in mind:- Continued progress comes from consistantly applying an overload by increasing the intensity and/or volume of exercise. With this in mind, when changing routines and swopping out exercises, be sure that you don't sacrifice intensity. A common mistake in this regard is swopping out multi joint or compound exercises (involving 2 or more joints) with single joint (isolation exercises). A leg extension (which definitely has its benefits in isolating the quadriceps ) is no substitute for a squat for example, that works multiple muscle groups, promoting greater metabolic activity, greater structural stability and functionality. A better substitute would be a similar multi joint structural exercise like a lunge or squat varient, eg front squat. Similarly, a cable pullover, whilst it has its place, is no substitute for a medicine ball slam - a kettle bell swing or even a burpee would be a better substitute. (note, these exercise recommendations are for healthy individuals with no pre existing injury or medical condition that would prevent them from safely performing them. In the event of injury or a medical condition, specific programme recommendations should be made after consultation with a medical  and fitness professional).

Finally, be careful not to fall into the trap of trying to be so creative with your exercises that you completely water down your workout. Adding a bosu ball for example to your back squat, is only going to detract from the exercise, compromising your strength gains and form, and putting you at risk of injury. There are certain mainstay exercises that should form a regular part of your routine (provided you are not injured and are in good health), that need not be substituted regularly, or changed in any way by adding balance devices, elastic bands or anything else. Squats, deadlifts, power cleans, bench press, barbell rows, pull ups, dips, are some examples. Build your workout around these - play with the set and rep structure to alter intensity and volume, change the tempo of the movement, change superset structures etc based on your goals, but include them regularly.

Remember, if you have any questions or need help with your training, inbox us! We'd love to hear from you!
(Ashley Galliard 2015)

TOP THREE TIPS FOR SHEDDING UNWANTED KILOS!

Hey Everyone! Here are my top three TRANSFORMATION CHALLENGE TIPS.

1. Eat your way to victory.

Consistently eating the right quantities of quality food is essential to your success. Choose real, unprocessed foods eg meat, veg, fruit, nuts, eggs, etc, and cut back on simple, processed sugars. This applies to whichever eating style you choose. Quantity is also very important - too much or too little can frustrate your progress. Quantity will vary from person to person, based on your size, goals, energy expenditure etc. My advice:- gain an understanding of the calorie content of foods, and your requirements (various fitness apps help with this). I'm not advocating calorie counting, because it can create an unhealthy relationship with food, but using calories as an initial guide to understanding appropriate portion sizes, and what works best for you, can be of great value. When you have a good idea of your daily calorie intake, you can manipulate calories whilst you track your progress eg, if your weight is sticking, reduce calories by say 250 per day and see how your body responds. When you have decided on a plan, keep it simple and plan your meals in advance!

2. Consistency trumps intensity

When you're pumped up for a challenge, the tendency is to fly out of the starting blocks and push yourself to the limit, only to find you can hardly get out of bed for the next 3 days - sound familiar? It's great to push hard, but too much too soon results in injury, anxiety, sickness, inconsistency, burnout and disappointment. Rather start a bit more conservatively, perfect your form, feel tired but good at the end of your workout. Then build on it every week:- slowly increase your weights, decrease your rest time, push your HIIT sessions a little harder than the week before, and most importantly KEEP SHOWING UP! You'll be amazed at the results at the end of 8 weeks, and you'll be energised and inspired to keep going, instead of exhausted and dejected.

3. Lift weights, whatever your goal!

Whether you want to lose fat, perform better in endurance events, perform better in power sports, or simply to look awesome, make friends with weights (provided there is no medical reason that is preventing you). Challenge yourself with the weights you lift. Once you feel comfortable with your programme, and are well enough conditioned, work to the point where your muscles start to fail, (but never compromise on form) . Be guided by the programme variables in terms of exercises to match your level, sets, reps and weight. (for more information, contact me.)

Remember, we're in your corner every step of the way!
(Ashley Galliard 2015)

YOU CAN FIND THE TIME TO EXERCISE!

Have you ever caught yourself saying 'I just don't have enough time to train!'

Here's why being busy, and HAVING LITTLE TIME TO TRAIN CAN BE YOUR BIGGEST ADVANTAGE on your fitness journey.

I can honestly say from a personal perspective, that what has kept my training on track over the years is the fact that I'm busy, and have very little time to train. This is a blessing to me, not a curse. It's often said...if you want to get the job done, give it to a busy person.... and, it seems, the same applies to exercise. Heres why I believe a lack of time can act in your favour, from personal experience:-

1. Because I have a very small window of opportunity to train, (between 30 and 40 minutes per day on average) I have no time to procrastinate, no time to think about it or talk myself out of it. I put my mind into neutral and go for it.

2. I aim to get through as many sets as I can in a given time frame, whilst lifting as heavy as I can handle for 8 to 12 Reps. The combination of getting through a relatively high volume of work in short time, whilst lifting challenging weights with minimum rest time  is awesome to put your body into an anabolic state. I will get through 20 to 26 sets per workout, experimenting with different set structures, circuits and exercise combinations.

3. Longer sessions have the tendency to psych me out - the thought of pushing through an hour of intense exercise when I should be attending to a backlog of paper work and the like, I find quite stressful and I tend to become less focused. I must admit though I do enjoy the times when I have more time to exercise and zone out, like on weekends. It's important to take time for yourself when you can.

4. Time management:- I am forced to plan my training, to know exactly when and what I will be doing during the session (and how to plan my meals around it for that matter). In this way, my training time is optimised.

5. My sessions are structured in such a way that I use minimum equipment in order to transition from one exercise to the next quickly. If necessary, with a bit of creativity, I can train anywhere with minimum or even no equipment.

Although I am busy, and love it, I also know that however hard I am working, there is someone working harder, with more commitments than me and still finding the time to exercise. The benefits of short bouts of intense exercise are well proven - don't let a lack of time limit you, use it to your advantage!
(Ashley Galliard 2015)

DO IT FOR YOU

My thought for the week, and very much an opinion. When you embark on a healthy lifestyle, and your own transformation, DO IT FOR YOU, nobody else.

I've known friends and clients that start exercising in order to transform themselves with the intention of impressing an ex boyfriend, or winning the approval of a mother or father, or husband or wife. I hear things like "I'm going to look so hot, my ex is going to wish he'd never broken up with me" or " If I exercise harder, maybe my mother will stop criticising me and start acknowledging me more."

The reality is, that there are some people you won't impress, or at least they will never show you that they're impressed or give you the acknowledgement you seek. This hurts, particularly when it's a loved one. It may even cause you to self destruct as you look for other ways to get their attention.

Understand, that the issue is with them. Chances are they're too preoccupied with seeking the approval of someone else, to give you the acknowledgement you're looking for! Embarking on a transformation to impress others will not give you a strong enough reason to succeed, it will leave you feeling empty and disappointed. You are infinitely more valuable than anyone's perception of you, and their approval is of no lasting value. So, do it FOR YOU. For the way it feels to have energy and vitality, for the growth experience of challenging yourself in new ways, for the opportunity to start loving the person staring back at you in the mirror.

Ironically, it seems that people who least require the approval and acknowledgement of others, are the ones that receive it the most (for whatever it's worth). To me, this is a sign of success.
(Ashley Galliard 2015)