Lifestyle Fitness PT Issue 08 by Lifestyle Fitness Personal Training

Containing

MASTER LEPTIN THE MOST THE MASTER IMPORTANT LIFTS HORMONE by Christopher Collins

ISSUE 8

by Jessica Revell

TRX VS. WEIGHTLIFTING

by Laird Harrison + Much More

AUGUST 2014

CONTENTS

Contents 01 Master the Most Important Lifts by Christopher Collins 02 Going for a Scan? X-ray by Christopher Collins 03 Isometric Training by Alastair Macdonald 04 Another Success Story in a Lifestyle Fitness Club by Dr Nourdin Kadi 05 Hormones, brains and muscles: Alpha-GPC Supplement Study & Review by LSFPT magazine 06 TRX vs. Weightlifting by Laird Harrison 07 From the UK to the USA by JC 08 Boxmaster by Star Trac “Pretender or Contender” by Mike James 09 Learn How to Lose Weight Fast with This Healthy Approach to Weight Loss by Ryan York 10 Applying Heart Rate Zones to Endurance Athletes by Leighton Girling 11 Why you Need to Pay Attention to Your Posture by Nick Titley 12 Leptin – The Master Hormone by Jessica Revell 13 Do it right, lift it light! by Christopher Collins 14 Fighters Corner by Mark “EBOX” Hepplestall 2

CHRISTOPHER COLLINS

Words from department head Christopher Collins I would like to thank all those who contacted me to write in this issue of the Lifestyle Fitness PT magazine, the variety of writers, styles and expertise has truly made this issue one of our strongest to date. We continue to grow as a company and brand and love the fact so many of you are willing to give a piece of your hard earned time and expertise to our growing collection. We are now on issue 8 and have over 200,000 accumulated words of high end articles across all our issues, which are all on the ISSUU page and free to read!

We would love for all the writers in this issue to write for us again, each one of your unique articles has made our magazine a combination of light reading and science. For all those who are wanting to write in upcoming issues please feel free to contact me any time so we can discuss ideas and possibilities. Enjoy the read, and I look forward to hearing from you. Sincerely

Christopher Collins. Chris@lsfptmagazine.co.uk

CONTENTS

I am often asked for my personal opinion, as a professional financial adviser working exclusively in the fitness industry “What is the most important thing people in the fitness industry should be thinking about?” and my answer has remained the same for over 10 years now… protecting your income, and your inability to work due to accident or illness. I’ve seen so many Personal Trainers have their movement severely restricted by back/knee/shoulder injuries, and this is one industry where you need all your faculties to be able to perform at your best. Cover costs as little as £25 per month ( just one hour’s personal training) and the perception is that cover costs a lot more. It amazes me that people protect their property, mobiles, even cats and dogs - before they think about insuring their most important asset, their ability to work and earn an income. This ability underpins everything your do, including paying the rent or mortgage and putting food on the table. Of course I understand “It will never happen to me”, but who are you kidding? Everyone knows someone that is off work right now, there are millions claiming benefits – that is if you qualify for benefits (many don’t) and of course benefit levels are very low. Andrew Liddle MBA DipPFS is a Director of Financial Fitness Ltd 0800 6127 789 www.fflimited.com

THE MOST IMPORTANT LIFTS

Master the most important lifts!

THE MOST IMPORTANT LIFTS

All lifts in bodybuilding are important, and all can have those lifters destroyed, however certain lifts are a staple for building good strength and mass. Hitting the biceps and triceps with curls and extensions may give you some nice arms but the action doesnâ&#x20AC;&#x2122;t relate well to real life actions. However there are lifts out there which do have real life benefits, do improve overall muscle size and mass and are great for increasing bone density. The fully compound exercises like squats and deadlifts have this impact, however whilst many attempt these in their workout many have bad form and fail to execute these exercises correctly, we will now go through a few exercises that must be included in your training:

Deadlift Deadlift is the quintessential exercise, and whilst the name implies death it is actually the most widely performed exercise done in gyms across the UK. The exercise is pretty much as it implies, it is a lift of dead weight off the ground, even though that sounds simple the exercise works nearly every muscle in the body in some shape or form, whilst training the body in a vital movement pattern that is rarely matched in weight lifting. The deadlift improves coordination, alignment and posture and is an essential exercise for maintaining quality balance of muscles. The deadlift brings emphasis to the posterior muscle groups like the hamstrings, gluteal, adductors and erector spinae, this is important as many lifters are anterior dominant with strong quadriceps, pectorals and abdominals, the deadlift helps with this imbalance and will prevent injuries down the line. The deadlift

is a simple exercise in concept but is actually a technical exercise and like all exercises requires good from over massive weight. Method Stand with feet shoulder width apart, lower the body flexing at the knee and hip joints maintaining thighs parallel to the floor and knees directly over the feet, grab the barbell in whatever grip formation you find easiest with your hand spacing just outside of the knees. This is the starting position of the deadlift, from this point use your posterior leg muscle groups to power upwards pulling the weight from the ground until the bar clears your knees and comes to rest mid upper leg, from this point concentrate on pushing the weight through your heels whilst straightening the back. Once you have mastered this exercise you can then move onto variations which will allow you to work the muscles in a variety of ways.

THE MOST IMPORTANT LIFTS

Squats If deadlifts are the husband the squats would be the wife, Squats have numerous varieties each with their own strengths and weaknesses. Regardless of the variation you use, squats are essential for building lower limb muscles, and core stabilisers. Squats are great as they transfer well into the real world and will help keep injuries away which may occur due to imbalances and weaknesses. The squat is an exercise that is essential and feared, it has the ability to work numerous major muscles and can get the heart rate sky high. Method The method we will describe is the back squat, the reason we have chosen this excellent exercise is due to its simple brilliance, it is one the most widely used variations and should be implemented into any training programme. This must be

Push-up performed using a squat rack, and if you are beginner than a light weight and a trainer is essential for safety. Placing the bar upon the squat rack you want to get a good steady base with your feet, normally slightly greater than shoulder width. Placing the bar upon the trapezius and not the neck you want the weight driving through the base of the feet, step back from the rack with the bar balanced symmetrically on both sides and by flexing the knees go down without letting the knees go over the toes, you want to get your bum down low, it is a good idea to be one ledged step behind you so you know youâ&#x20AC;&#x2122;re going low enough, you will want to power up through the concentric phase of the rep whilst extending the back slightly.

The humble push-up may seem like a simple exercise to include but in reality many people fail to do 10 push-ups in good form. Many fatigue very fast in their triceps and core leading to terrible bum placements and all manner of differing body rolling movements. This bad form leads to pressure in the lower back and can lead to serious injuries forming. The push-up is a fundamental exercise and needs to be mastered, the pushup works not only the obvious chest, arm and shoulder muscle groups, and the push-up hits core muscles and helps stretch out upper posterior muscle groups. Method The push-up is done with hands shoulder width apart and plated palm down on the floor (or using a fist which may help prevent wrist injuries), feet are either together or slightly apart (depending on balance). The back should be flat with the bum down, the exercise is then a simple up and down pushing motion.

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THE MOST IMPORTANT LIFTS

The Pull-up One the best exercises around and one that isnâ&#x20AC;&#x2122;t aimed at our anterior muscle groups or mirror muscles (besides the biceps). The pull-up is fundamental in the development of the posterior muscles such as the latissimus dorsi and rhomboids. However like the push-up it works many stabilizer muscles and smaller muscles in the process including the abdominals and biceps brachii, this again like the push-up will build power to weight rather than all out lifting strength. Power to weight can be seen as a more functional as it relates better to the outside world. Method There are many variations of the pullup, and many apparatus to choose from but for many and those stating out we would recommend using a straight bar instead of rings, ropes or TRX handles. Placing your hands slightly more than shoulder width apart and gripping with the back of the hands facing towards yourself, engage the core muscles and lift yourself off the ground until your chin is over the holding bar, this has to be a controlled motion to activate those muscles and donâ&#x20AC;&#x2122;t skimp on the eccentric phase (the phase coming down).

width apart, step away from the rack and extend at the shoulder and elbow until full extension of the elbow is complete before flexing the elbow to bring the weight back down to the exercise starting position.

Military Press A true classic, an exercise that really strengthens the shoulders, back and abdominals. The military press is a great exercise that takes the whole body to perfect excellent form. Again the amount of weight lifted is not as important as using good tempo and form especially for when you want to add muscle mass and strength. Weak shoulders are a large reason from injury occurrence, the military press is a vital exercise for any lifter.

There you have it, 5 exercises that need to be in your lifting books! The reps, sets and tempo should be set to your goals, and if you require any assistance make sure you get one of our expert trainers. By Christopher Collins

Method The military press is an excellent exercise, and is relatively simple. We recommend using a squat rack (if using BB) to hold the weight instead of having to clean the weight to the chest. A barbell (BB) is the best option for beginners although dumbbells may be used to add extra instability and work the muscles proprioceptors. Take the weight off the rack using your hands placed on the bar at slightly more than shoulder 10

GOING FOR A SCAN?

Going for a Scan? X-ray

GOING FOR A SCAN?

If we get injured or fall prey to an illness we normally go to the GP or a therapist, if the diagnosis needs a bit more attention than it is more than likely you will be sent to a radiology department to get some form of scan. In fact 7 out of 10 people who enter A+E have to have an x-ray, CT, MRI, Nuclear Medicine or Ultrasound scan, meaning that at some point in your life you will probably have to have one of these modalities. We have found that many people do not actually know much about any of the science behind these essential diagnostic tools or understand the images that are produced by them, we believe that knowledge is power and whilst the hospital staff will be willing to answer questions their time is limited so we have stepped in to give an overview of each modality in this issue and in upcoming issues, the real risks involved, why you may need one and what do these images look like.

Glossary Radiographer = Health professional involved with taking images. Radiograph = an image made using x-rays, CT.

X-Ray We will start with the big one, the main imaging modality you are likely to come across is the x-ray, and we will start with a little history. German professor Wilhelm Conrad Röntgen discovered the X-Ray on November 8th 1985, making the notes that whilst x-ray could pass through soft tissue it failed to pass through bone or metal, the reason it was named “x-ray” was because “X” meant an unknown, basically x-ray = unknown ray or radiation, Röntgen received the Nobel Prize in physics for this incredibly important discovery. Whilst many history books will cite this as the discovery of the x-ray but the details are no longer available as after Röntgen died he had all his lab notes burned. Regardless Röntgen discovered that x-rays could be used for medical purposes when he started to make pictures of his wife’s hand on a photographic plate, this would be the first picture taken using x-rays, she historically mentioned: “I have seen my death.” Referring to the bones she could now see under her skin, this would have been a very uneasy and exciting moment, and something we take for granted in modern times. X-ray imaging was used clinically and commercially before the dangers of

x-ray was known, this lead to many radiation exposure symptoms in many people some losing limbs and their lives. Since those days’ newtechnology and trained staff mean x-ray imaging is relatively safe and an essential diagnostic tool in many pathologies.

How it works To create an x-ray image an object must be exposed to x-rays, the beam will travel through the object and this will lead to an image being created on an image receptor. Thanks to modern technology films are rarely used in the UK, which means that x-ray images only take a matter of seconds to produce once the image has been taken, using CR or DR detectors. This form of radiography uses differing amounts of x-ray photons and intensities depending on the area of the body that requires an image. 12

GOING FOR A SCAN?

Hard tissues & calcification: Hard tissues such as our bones show up extremely well on x-ray images this is because they are much denser than surrounding soft tissues, therefore these hard tissues absorb more x-ray photons than the soft tissues which causes the image receptor to get less exposure in these areas. If you consider that the image receptor as a white screen and that the x-rays cause this screen to blacken, an object which absorbs more of these

x-rays before they hit the screen will lead to extra whiteness on the screen in comparison with the areas more x-rays hit. This is what makes the x-ray an excellent imaging modality for seeing fractures in the bone, locating foreign high dense objects, and also a good way to see bone and joint pathologies such as osteoarthritis, osteomyelitis, rheumatoid, osteosarcoma, scoliosis and growth disorders.

Soft tissues are also seen on x-ray produced images however as these are less dense they are seen in much lighter shades of grey. The most common tissues that are imaged are the lungs, heart, and air pattern in the abdomen. Foreign objects show up excellently in soft tissue mass, for example when looking for small foreign objects in the eyes x-ray is used as the densities are usually very different, the soft tissue incorporation is very important in the diagnosis 13

GOING FOR A SCAN?

of bone fractures as there are a selection of identifiable radiographic signs that are linked to fractures, in particular staff will look for fat pad signs at the elbow joint to identify a fracture which usually shows up as a posterior fat pad.

predominately with females but males are also involved with imaging. Mammography is used to locate any problems involving the breast tissue, and screening processes are set up to detect cancer as early as possible to help reduce to risk of spread. The most common x-ray procedure are those of extremities and the chest, chest x-rays are commonplace and can diagnose or aid diagnosis in many different pathologies including: • Rib Fractures • Foreign bodies and Placement • Pneumonia • Cancer

Posterior and Anterior Fat Pads. Another main area that general x-ray is used would be in dental work, nearly all of us have or will have a dental radiograph at some point. Dental radiography uses a very small dosage of x-rays due to the density of the teeth in comparison with the surrounding tissues.

• Infections • Heart Problems • Obstructions • Pneumothorax • Amongst others. As you can see the chest x-ray is of vital importance to diagnostics, and to make it better it produces one of the lowest patient radiation dosages. Most chest x-ray examinations are taken in a posterioanterior position or PA, although in certain circumstances a lateral and/or AP projection is used.

The final area which is perhaps a speciality would be mammography, this is a specialism that involved breast tissue, obviously this is used 14

GOING FOR A SCAN?

A common PA position (chest) As mentioned before the other main common x-ray image is of the extremities including the hands, feet, legs etc. These are mainly looking for fractures or foreign bodies, however osteoarthritis, rheumatoid arthritis, cancers and other pathologies are diagnosed. The Abdomen is also x-rayed on many occasions, but has become rarer since the rise or MRI and CT. Abdomen X-rays can be used to locate foreign bodies, soft tissue pathology and to search for stones in the bladder, kidney and gallbladder etc. Dangers Ok so this is the area which most people worry about, what are the dangers of x-ray? We have briefly spoke about radiation dosages already, but we will now go into a bit more depth, having an x-ray

WILL give you a dosage of radiation. There is literally no way of getting out of this, however the amount of radiation you receive depends on the examination, the patient and the staff. The most common procedure such as extremities and chest x-rays will give a very small dosage, in fact you would receive more radiation from the sun (UV) going to Australia by plane than you would from getting a chest x-ray in general. Extremities are equally very low in radiation dosage, the abdomen, thoracic spine, lumbar spine and pelvis do carry higher dosages but even these are nothing worse than the annual background radiation you would be exposed to in certain areas of the country.

imaging does contribute it only makes up 20-30% of our annual radiation dosage. You have to remember that there is a reason that you get referred for medical imaging and the radiographer abide by a set or rules known as Ionising Radiation (Medical Exposure) Regulations 2000 (IRMER) which means that all examinations have to be warranted and the risk of the examination has to be less than the risk of not doing the examination, also radiographers and imaging technicians abide by the rule of ALARA or â&#x20AC;&#x153;as low as reasonably achievableâ&#x20AC;?, this means the staff will try and achieve a diagnostic x-ray with as little radiation dosage as possible. The main ways you can help yourself is to try and listen to the imaging staff, staying still is very important and follow the instructions given to you (usually involving breathing). We hope this puts your mind at rest at the dangers of x-ray exposure in medical imaging. By Christopher Collins

Many people forget that radiation is around us all the time, and this background radiation makes up most of our annual dosage, whilst medical 15

ISOMETRIC TRAINING

Isometric Training

ISOMETRIC TRAINING

For our muscles to get bigger and stronger we have to overload them with stress, and resistance training is the best way in which to do this. For best results we must overload them with resistance, and keep them continually under tension until they fatigue and fail. There are 3 phases in which to achieve this, they are 1. Concentric, Shortening of the muscle/s under tension/ resistance. 2. Eccentric, Lengthening of the muscle/s under tension/ resistance. 3. Static or Isometric, The length of the muscle does not change under tension/resistance. Today I am going to talk about the third phase here, the “Isometric” phase. Most people today including most fitness trainers and Coaches don’t really understand much about Isometrics, but in truth it plays a massive part in strength and muscular development, as well as general health and wellbeing, and I am going to explain in detail today how it actually plays a part. Every person young or old does Isometric training or more specifically Yielding Isometric Training. Without isometrics our muscles would waste away and we would fall on a heap on the floor. For our skeletal muscles to stabilise and support our body frame

they have to isometrically contract. Take for example when we are standing still, our quadriceps have to isometrically contract to support our weight, even our erectors and abs are having to contract too, if they didn’t we would collapse to the ground. Even people who do not lift weights will still have a set base level of muscle and strength. This is due to thousands of isometric contractions our muscles are being subjected to each day to support and stabilize our frame against gravity as we go about our business. Put us in a weightlessness environment, and our muscles would quickly atrophy as they would be unable to isometrically contract as there is no resistance for them to do so. This is why our gym staple the Power Plate was invented. It was to help prevent astronaut’s muscles from wasting away in a zero gravity environment in space. Lifting weights dramatically amplifies isometric contractions, especially if a repetition is done with a slow eccentric. Take the Barbell Squat for example, why is it such a great exercise? It is because there is so many muscles working to perform the exercise, and the most of them by number are actually working isometrically! The Squat is actually the king of exercises for building core strength, but how are the core muscles actually working in the

Squat? The Stiff Leg Deadlift is one of the best exercises for building Hamstring strength but how are the Hamstrings working when you perform it? Many people reading this will do split body part training routines. Can you isolate a muscle? Go and do a simple standing barbell bicep curl keeping the eccentric phase slow, and keeping your torso rigid. Tell me how your core, front delts, and forearms feel, in fact you will be working in excess of 300 muscles doing this exercise alone. Therefore the concept of “isolation” training goes out the window. In fact it is impossible to just work a single muscle (or even a dozen come to think about it).Isometrics therefore play a major part in muscle development and strength whilst doing weight training, and this becomes even more effective when the weights are lifted with correct form, especially on the eccentric phase of the lift. So next time you go to the gym and pick up a weight, or when you are standing waiting for a bus just think of all the muscles that are working under an isometric contraction. Without isometrics we would waste away and die. By Alastair Macdonald.

SUCCESS STORY

Another Success Story in the Lifestyle Fitness Club

SUCCESS STORY

Like all guys who walk into a gym, we enter there because we have in our minds that one day we will walk out with the ‘head turning physique’ we all dream about … but that sadly few of us actually achieve! I have always been keen to develop my physique and fitness. Over my career I have been a regular gym member, and as my job takes me round the country, I have attended many gyms and shared the skills of many personal trainers. What is remarkable is that in the few short months I have lived in Carlisle, my dream has come true! That dream has been fulfilled by one VERY special personal trainer by the name of Luke Blaylock I am a 40 year doctor and my lifestyle carries many demands of my time and energy, but since I joined Lifestyle Fitness Gym in Carlisle and was given Luke as my trainer, my world has turned around. He is a fellow professional in every sense of the word. He LIVES for his work and he is a TRULY INSPIRATIONAL guide and mentor and coach. On first meeting Luke and seeing how he has developed his own physique and have him next to you throughout the training period is in itself a motivational experience. His toned and chiselled muscled structure has seen Luke recognised

across the country and it is not at all surprising that only last month he received a medal for in the UKBFF Men’s Physique Competition in Bodypower Expo 2014. Luke believes that the path to my new physique is not of course just the pounding of my gym equipment, but the whole approach to my lifestyle and diet being carefully calculated and balanced. I first began my work with Luke in November 2013, but because of the profound effect he has had on guiding me through a new diet and a new demanding lifestyle approach, he has had a life changing influence on me in only 6 months!!! …and those 6 month later, I have gym members and all the other personal trainers who work in Lifestyle Fitness Gym in Carlisle stopping me and complimenting the huge difference they have witnessed in me . That of course has been Luke’s achievement …and not mine! His work regime and ethic are totally professional and utterly committed. I now have the discipline inspired by Luke to train 4 to 5 times a week, and was even hauled by him into the Gym on Christmas Eve to complete my set exercises! Such are his personal demands and disciplines! He holds a degree in Nutrition

(Precision Nutrition, recognised as one of the best nutrition courses in the world ) but not only does he set my normal diet, but at each and every stage of my ‘ transformation ‘ he carefully adjusted and re balanced my intake to the best effect . That is the mark of a dedicated and professional trainer! He has had a transforming impact on my approach to my fitness and physique. When Luke began to dedicate more time to bring his own physique up to his standards of perfection in the preparations for his recent competition, the mind-set he had planted took me through and I continued using his motivational techniques to develop and build my muscle mass and tone even in his absence. Luke is quite rightly the Team leader of all the personal trainers in the Lifestyle Fitness Gym and sets his motivational tone across the whole gym. The inspiration and motivation that Luke Blaylock provides should be shared and celebrated! Like so many who will have been touched and supported by his enthusiasm and discipline and control, I want to express thanks. He is ‘The Man‘! 19

SUCCESS STORY

If any further proof was needed, here are my ‘before Luke‘…and ‘After 6 months of training with Luke’ photos to show his transformational work!

By. Dr Nourdin Kadi (PG Cert Clin Ed, PG Dip Urol, MSc Urol, MRCS, FRCS, FBU, MD, PhD) Why not get in touch with Nour’s personal trainer Luke Blaylock: : www.lsfpt.co.uk/trainers/lukeblaylock/

HORMONES, BRAINS AND MUSCLES

Hormones, brains and muscles Alpha-GPC Supplement study & review

HORMONES, BRAINS AND MUSCLES Many may have heard of the nootropic (smart drug) known as Alpha-GPC, a freely available OTC (over the counter medication) in the UK. L-Alpha glycerylphosphorylcholine or AlphaGPC as its better known is a natural choline composite located in our brains, it also acts as an acetylcholine precursor and therefore has been researched and used in the treatment of dementia and Alzheimer’s, however the majority of people use the OTC as an aid in memory, cognition, attention, focus and learning. Alpha-GPC can deliver choline to the brain at a fast rate crossing the blood-brain barrier (BBR), normally dosed at 300mg1200mg there is research showing that in healthy adults GPCh showed increases within the hippocampus which is substantially important to memory and spatial recall. It should be noted that small quantities of Alpha-GPC are available in food, however it would be impossible to get the same dose from food as it would from supplementation.

Alpha-GPC does not just act upon our brains however, there is evidence of improvements in both power output and acute human growth hormone (HGH) release. One study showing that 600mg of Alpha-GPC given 45minutes prior to activity increased power output of the bench press by 14% compared with a placebo group.

We decided to conduct a real world study, a study utilising 15 (8m/7f ) 21-33y/o trainers to see if there are any benefits to taking Alpha-GPC for 10 weeks on a daily basis, conducting tests in both the mind and body, the study was against 15 (8m/7f ) 2133y/o in a control group.

A second study showing that the drug increased plasma biomarkers of lipolysis, specifically acetoacetate and 3-hydroxyacetate and free fatty acids, this increase was shown 120minutes after ingestion of Alpha-GPC, the study failed to look at any point after this. It is possible that the nootropic could help fight fat.

The study

HGH secretion appears to occur after the ingestion of Alpha-GPC, there are marked increases in both the young and old, however the elderly appear to have larger increases. It appears that HGH increases only occur at around the 60minute mark and normalise at 120minutes. A second study showed that 600mg of AlphaGPC taken pre exercise (45 minutes) induced a HGH spike (5.0+/-4.8ng/ mL in placebo to 8.4+/-2.1 ng/mL with supplementation), this spike normalised at 60 minutes. What does this mean? Well it clearly means we need more research, a lot more research. So far most studies are acute, lab based and may not represent any real world benefit.

Directional group - 15 (8m/7f ) 21-33y/o trainers of good fitness following pre study tests and PARq. Control group - 15 (8m/7f ) 21-33y/o trainers of good fitness following pre study tests and PARq. All 30 participants share similar training and nutritional patterns, all partook in medium-intense exercise at 4-8 hours per week. ALL participants took part in tests with at least 3 days off exercise, drugs (besides prescription), caffeine or alcohol. Pre and Post 10 week Tests: Blood pressure BF% (callipers) Brain performance test (BPT Lumosity®) Push-up max Vertical Jump test (VJT) Dosages for control group -: Week 1 – 600mg per day taken with 1st meal. 22

HORMONES, BRAINS AND MUSCLES Week 2 – 600mg per day taken with 1st meal. Week 3 – 900mg per day taken with 1st meal. Week 4 – 900mg per day taken with 1st meal. Week 5 – 900mg per day taken with 1st meal. Week 6 - 900mg per day taken with 1st meal. Week 7 – 1200mg per day taken with 1st meal. Week 8 – 1200mg per day taken with 1st meal. Week 9 – 900mg per day taken with 1st meal. Week 10 – 600mg per day taken with 1st meal. Dosing followed manufacturer’s instructions. Results So we have had a look at the study, let us go through the results: We have used mean averages for the results of the study, we do have individual results if you would like these just drop us a message on either FB, Twitter, or email.

The results from the averages are clear, the directional group managed a decrease of 3.5% over 10 weeks whilst taking Alpha-GPC on average, the control group showed negligible difference. Brain Performance Test (BPT) The results from the BPT are as follows.

The results of this test were also very significant with no change in the control group on average and every member of the directional group showing a positive difference, this is without any brain type training (Participants were asked to refrain from Lumosity® brain training).

Body fat % The results of the BF% are as followers.

HORMONES, BRAINS AND MUSCLES Vertical Jump test (VJT) The results of the VJT are as follows: Male Test:

Female Test:

HORMONES, BRAINS AND MUSCLES The results of the VJT show a clear difference in both our male and female participants, could this be attributed to the Alpha-GPC? All participants in the directional group showed improvements so there is that connection.

results.

Push-up max test

Helping reduce BF%.

Both groups showed mixed results leading to a null conclusion, there was no significant change in either groups post testing results.

Improving power output.

Blood Pressure Both groups maintained a healthy blood pressure. Side effects in the Directional Group

From the study we can conclude that Alpha-GPC is PROBABLY effective at (always follow manufacturer instructions): Improving memory, focus and attention (BPT test measures these).

Alpha-GPC is PROBABLY INEFFECTIVE at: Muscle strength/endurance. Helping blood pressure. Study Conducted by LSFPT magazine References: Ceda GP, et al. alpha-Glycerylphosphorylcholine

2 participants complained of insomnia, however this was not severe enough for them to stop.

administration increases the GH responses to GHRH of

No other side effects were reported.

the efficacy and tolerability of alpha-

Conclusion

diphosphocholine in patients with vascular dementia.

This study has many variables, the training programmes and nutrition were left to the participants own devices. Many will criticise this as it may lead to variables which are not attributed to the supplement, however we would counter this explaining that we are not a lab and we believe that this type of study is relevant as it will represent real world effects rather than controlled lab

young and elderly subjects. Horm Metab Res. (1992). Di Perri R, et al. A multicentre trial to evaluate glycerylphosphorylcholine versus cytosine J Int Med Res. (1991). Kawamura T, et al. Glycerophosphocholine enhances growth hormone secretion and fat oxidation in young adults. Nutrition. (2012). Parnetti L, Amenta F, Gallai V. Choline alphoscerate in cognitive decline and in acute cerebrovascular disease: an analysis of published clinical data. Mech Ageing Dev. (2001).

WEIGHT LOSS PSYCHOLOGY

Weight Loss Psychology

WEIGHT LOSS PSYCHOLOGY

Life is a continuous journey of development and adjustment but the idea of change frightens some people. So when you learn to focus on valuing yourself, other people and the situations you face, then this will almost certainly lead you to greater happiness and a better quality of life. Change is not a threat and you are never too old to change, you also possess the right skills to make as many changes as you need in your life. Psychology is the science of the mind and behaviour, the first part of the word ‘psychology’ comes from the Greek word psyche meaning breath, spirit, soul. Whichever way you choose to think, whether it’s through meditation, religion or universally, your thoughts will always influence how you feel, and this in itself determines whether you enjoy life or not. The saying ‘life is too short’ is a good place to start, and as soon as you learn to enjoy each and every moment and be more appreciative of what you have, only then can you become your own master. People go through life chasing everything in the material world however, the greatest treasure of all is within you.

His research demonstrates that being optimistic increases your health, longevity, your morale and motivation amongst many other things. Being more positive gives you hope and energises you to action, and this will give you belief that you can be successful, which is more likely to make you so.

Root causes There is definitely no rush with this phase and you need to get this part right for the remainder of the book to work. You must address any underlying issues in order for weight loss to be successful and permanent. If you don’t do this you will always be re-turning back to this starting point.

feel low in energy then recall what you last had to drink or eat, this could be your answer. “When you finally let go of the past something better always comes along.” - Anon For example, weight gain can be used as a form of protection from the root cause. What’s your root cause to poor health? More specifically, find out the root cause for your weight gain. Self-Task 2 Work out what it is that’s bothering you • Pinpoint the thought • Explain the thought fully and then summarise (write in your diary) the most upsetting part about it

Self- Task 1

• Question it. Is it the real reason?

Address your lifestyle patterns as follows:

• Expand your thinking (repeat).

• From waking up in the morning until you go to bed • Write down everything that you do – absolutely everything

Positive psychology

• You need it to be like a food diary, a physical activity log, and a how you’re feeling throughout the daytype diary.

Success is aided by a balance towards optimism, according to the psychologist Dr Martin Seligman who has researched optimism extensively.

Writing things down will make you more aware of what your day really entails as opposed to what you think it entails. For example, if you suddenly

• Repeat this process, but be flexible and creative. “As you grow older, you’ll find the only things you regret are the things you didn’t do.” - Zachary Scott

WEIGHT LOSS PSYCHOLOGY

Body image psychology study Feelings and emotions keep changing continuously according to our external and internal surroundings, but in the long run this also affects our perceptive capabilities. Your body image, which is sensitive to moods, emotions and the retention of water, and more importantly weight, is therefore characterised by a complex blend of its physical and psychological aspects. In 2000, a body image psychology study was carried out by the Psychiatric department of University of British Columbia. They published a comparative study of 21 normal women and 21 women suffering from anorexic nervosa. And the study proved that the anorexic women were prone to suppressing anger and negative feelings to a great extent. The convoluted psychological issues, which lead to a poor body image, do not always end up as eating disorders; however, they are capable of causing severe damage to your body and mind. You must know that bulimia or anorexia is not caused by poor body image alone, as this can happen to anybody and everybody, and it is also capable of affecting school goers and teenagers. Another comparative study was carried out by the University of Melbourne (School of Psychology) in

Australia for a period of 16 months. The School of Psychology evaluated the importance of biological, psychological and social models when it comes to clarifying body image among both normal and overweight boys and girls. The analysis showed that the group of overweight kids mostly suffered from low self-esteem as they strived to lose weight. This was brought about by the unhealthy comparison between the overweight and their peers whose weights were within a normal range. A 12-month study by the University of Washington took matters a step further. The researchers carried out the study based on the experiences of Grade 7 and Grade 10 girls and boys, and the study showed that body dissatisfaction and psychological factors that naturally followed it up often influenced social and peer relations. While boys were prone to comparing themselves with muscular idols of their dreams, dissatisfaction among girls was chiefly caused by appearance comparison, and conversations among friends and acquaintances. The study was published by the journal of Developmental Psychology in 2004. Another study published in 2006 in the Journal of Clinical Child and Adolescent Psychology by the School of Psychological Science in Melbourne, traced how body dissatisfaction often

led to extreme depression and low self-esteem. However, the time has come for people to realise that only carrying out body image psychology studies will not help in improving the social conditions and the health conditions of the individuals concerned. Time has come for us to move on from the why and how, and take adequate steps that will help people deal with their perceptions and cope with eating disorders. (Geller, Cockell, Hewitt, Goldner & Flett, 2000) (Carlson Jones, Vigfusdottir & Lee, 2004) (Paxton, Neumark-Sztainer, Hannan & Eisenberg, 2006) It is very difficult to control hunger and starve yourself; also getting back to normal eating has a yo-yo effect with your weight. The reasons why a person reaches obesity are quite vague, but there are books that say that obese people eat excessively out of habit, although this reference overlooks the psychological and emotional reasons. Counsellors who write on this subject concentrate on the psychological problem only. Four situations that say that excess fat is due to some psychological disorder: 1. Think back in time when you were slim and had attained, even though not completely, your aim to lose excess weight. Think about whether or not you 28

WEIGHT LOSS PSYCHOLOGY

were extremely active then, or whether you were working out a lot. Depending on your answer then your fat may have had something to do with some mental discomfort. 2. In case, after the completion of your diet your weight increases by more than a pound of fat in one week, it is most likely that your excess weight, before your dietary measure, was due to some mental issue. Excluding the possibility of addictive allergy infections. 3. Bulimia and anorexia, the diseases associated with food problems, are in most cases due to some psychological problem. 4. Your weight could be due to improper mental composure, especially if your overeating is sparked off by stress and anxiety. You can take into account your mental and emotional difficulties in case you have started gaining weight during your teenage years. Probably they are the reasons why you cannot shed your excess fat now. In case your excess weight is due to some intense emotional shock that you have confronted in those years, then you will have a tough time trying to become thin today. A very small number of fortunate people all over the world are

successful in recognising the emotional problem that causes their obesity, and immediately transform the problems into ways of how to be slim. However, most people confront many difficulties and undertake rigorous practices to become thin. They try all means possible; knowing very well that in spite of all their efforts their being gracefully slim is not a result they can be sure of. Quite a number of books define emotionally stressful situations that give rise to the binging habit. Generally, it is the emotional upheavals as well as the various circumstances that we confront in life that increase our stress. Therefore, in order to escape from them a person might endeavour to eat too much, and if that makes that person comfortable, then they continue to over-eat. At times, we run away from feelings such as love, annoyance, desire, and sorrow, etc. and tend to find an alternative in food. We sometimes cannot come to terms with the idea that we are just an-other statistic, or just another one in the rat race. At times people have parents who keep feeding their children or parents rebuke them by telling them that they will not be allowed to eat, or any other such childhood shock related to food gives rise to this problem. We always tend to consciously ignore that aspect

about ourselves, which leaves us stressed and weary because the moment any incident reminds us of that shock we are left drained psychologically. People who suffer from emotional distresses connected to food, then binge. The only remedy is to stay calm in such circumstances, but the person suffering from it will know that it is rather difficult. It requires a lot of willpower and inner strength to relax in such situations, and then gradually try and transform yourself into how you want to be. Looking upon fat as a kind of sign such as fear, a pain in the head or even excess intake of alcohol helps to combat the problem. The emotional reasons that lead to these disorders are quite similar.

Is it emotional? It is essential that you accept the fact that food has the powers to help you cope through very difficult situations of stress; therefore, it is important that you understand that your body craves for food, not only when you need food but also when you need any emotional comfort. So it is vital that you learn how to segregate the call of your body for food, from the call of your body for food to get emotional satisfaction. By. Wayne Clarke 29

PT Essentials The Big Review: Fit Pro Client Recipes

CONTENTS

Fit Pro Client Recipes is the new & innovative nutrition plan builder taking the world of PT’s by storm. It transforms the way you create nutrition plans for your clients, automatically branding every recipe with your logo. We review the good and the bad points for you here. What You Get:

The good: This is the simplest way to create nutrition plans for your clients yet. It takes less than 5 minutes to upload your logo and custom footer. In fact you could get at least three different packs straight off the bat in less than 15 minutes all printed up and ready to go from the dashboard. So for busy PT’s this is a great feature. The recipes are so good clients will actually want to stick to the meal plan meaning they actually keep shifting the fat. This system means you can get clients to eat real food that fits their lifestyle and family commitments without compromising on macro counts or risking ‘cheat days’. That means more great results for your clients (and you!)



FPCR gives you an online recipe system that rebrands all recipes with your logo.



Every recipe is macro counted and the calculators automatically add up calories when you add a recipe to a pack so it’s a point and click pack builder.



Most major nutrition systems are included and there are plenty of recipes available even for systems like paleo, IIFYM, vegan, dairy or gluten free diets.



Search by nutrition system and meal type to add recipes to your pack.



Create your own recipe packs to sell as eBooks or to clients.



Video documentaries with some of the world’s leading nutrition experts & PTs



Marketing support through the exclusive Fit Pro Facebook Groups

There are loads of help video tutorials so that makes getting the best out of the system easy.

The not so good:

There are 4 different ways to calculate the calorie count for your clients which include the exclusive Alan Aragon calculator. That bits great but the recipe list to create your bespoke pack isn’t as sexy as the latest recipes display. The pack when its created has the same layout for the recipes though so your clients will never know the difference. The sales page to choose your membership options is a turn off for some. But you only have to see that once so don’t let that put you off trying the system.

There are loads of new developments that are planned for later this year where you will be able to have the whole system Rebranded and sell direct access to your clients but we want that now!

Our 3 Word Review:

Essential

Game-Changer Time-Saver

www.FitProClientRecipes.co.uk

TRX VS. WEIGHT LIFTING

TRX vs. Weight Lifting

TRX VS. WEIGHT LIFTING

I’m in fitness wonk heaven. Here in Orland, Florida, at the American College of Sports Medicine Annual meeting, I get to hang out with top exercise physiologists from around the world as they puzzle out such questions as “Do mouth guards make you stronger?” “Is beer a good sports drink?” And “Should you spend your workout time dangling from straps attached to the wall?” Let’s start with that last question. For some years now, TRX — a system of ropes allowing users to lift their body weight in various configurations — has become increasingly popular.

In theory it might be more effective for preventing sports injuries than lifting weights on machines because it is more “functional;” it exercises groups of muscles rather than isolating individual ones. So researchers at Michigan State University and the University of Wisconsin wanted to compare it to traditional resistance training. (For their purposes, traditional resistance training meant bench presses, back squat, lunges, YTW benches, single leg/stiff leg dead

lift, triceps extension, plank pose, hamstring curl, and isometric side hold. The TRX exercises were suspension versions of the chest press, lunge, two-arm row, squat, YTW, single leg/ stiff leg dead lift, triceps extension, hamstring curl, front plank and isometric side hold with pallof press.) The researchers began by taking various measurements of the bodies of 54 adults. Then they asked these volunteers to lift the maximum weight they could for five repetitions

Photo by www.localfitness.com.au 32

TRX VS. WEIGHT LIFTING

on a bench press, five repetitions in a squat and so on to measure the strength of various muscle groups. Next they randomly assigned half the volunteers to do TRX workouts and half to do traditional resistance training for seven weeks. They compared the difference between younger folks, (19 to 25 years old) and older folks (44 to 65 years old). And finally they performed the same measurements again to see if one group got bigger changes in strength than the other.

The TRX group did better by a few more of the strength measures than the traditional resistance training group. You have to take these results with a grain of salt, though. First, there’s no such things as one “traditional” resistance training program. Everyone does different things in a weight room. So would changing the traditional resistance program in this study — adding a few more crunches for example — bridge the difference between it and TRX?

They answer depended on which body part they looked at, and the age of the participants. Above are some examples:

Then of course you have to bear in mind the caveats that always apply: this is only one study, and a fairly small one, so it’s not definitive.

Percent Improvement in Strength

But I’m inclined to agree with the

researchers who wrote that TRX “could prove useful to individuals looking for more training options to gain both core endurance and muscular strength simultaneously and enhancing the diversity of exercise choices.” Diversity is important in overcoming boredom, which is one of the biggest reasons people give up their exercise regimens. If hanging from straps helps with that, I’m all for it. By Laird Harrison www.sportswithoutinjury.com

FROM THE UK TO USA

From the UK to USA

FROM THE UK TO USA

The Adventures of a British Personal Trainer in Hollywood. Living and working in LA, that’s must be fun? It is but it’s not without it’s stresses but I’m getting ahead of myself. I promised Chris at Lifestyle Fitness PT that I would have this article on his desk a week ago and I still haven’t done it yet so as my American friends would say ‘My Bad’ I’d like to say I have been to distracted with surfing and skiing as the beach is 30 mins in one direction and snow capped mountains an hour in the other. But the truth is I have just been too busy designing programs and training peeps to get in front of my laptop. So here goes, I moved here from London 4 years ago to live the dream in Hollywood and follow my 3 F’s plan, fun, fitness and film, to train and work in LA. I have been working as a trainer for over 20 years on and off and also do some acting so moving to LA was a no brainer for me. To anyone thinking of making the leap I thought I would point out a few do’s and don’ts to give you a head start. Do pack your bag and jump on a plane, I can’t recommend it enough, it really is a great quality of life and LA has got to be one of the fitness capitals of the world. It’s also very easy to eat healthy here, you can make substitutions in any restaurant or diner in the city like ‘I don’t want fries can I have a salad instead’ and no body raises an

eyebrow, (it might cost you a couple of bucks think of it as your 6 pack tax, a small price to pay). There are also so many organic shops, farmers markets, juice bars and healthy restaurants it’s insane and very easy to eat well even when you on the go, from vegan to grass fed meat and everything in between. Don’t come unprepared, it can take you a while to build your fitness business or start working in a gym, don’t expect to step off the plane and start training celebrities and making big bucks the minute you land. The market here is very competitive so I would recommend coming with a plan and enough money to support yourself for a few months until you get established. If you are just coming to check it out and test the water for a few months then it’s no big deal but if you plan to stay you really can’t bring enough money with you. When you have nothing coming in but still have to pay rent, buy and run a car, eat train and everything else you will be amazed how quick you can burn through even a decent amount of cash in no time. By the way you will need to get a car, LA is really spread out and it’s impossible to get around without one, the traffic is bad but I would say central London is worse. Now here is the best piece of advice I am going to offer you so listen up, find your niche and market that. What do

you mean? I hear you say? Let me give you the skinny on the people living in LA. There are some very overweight people here (obese) and a lot of big people who know no better than live on the fast food culture and need help as you might have imagined. But this is California there are also a lot of people here in incredible shape, as well as actors, models and celebs if walk along any of the beaches or along Sunset Boulevard and you will see plenty of picture perfect bikini models and ripped guys in board shorts and a lot of them are trainers. So how do you set yourself apart? Find your niche, perhaps you’re the master of Pilates or the queen of Zumba, the king of Crossfit or a yoga guru but whatever it is you need to find something that sets you apart from the rest, a reason why people are going to want to work with you. Just being the cool English or Aussie guy or girl is not going to be enough although it will give you a head start, they do seem to still like us over here. The level of the PT training here is excellent and people know their stuff so being qualified and being in great shape is not enough because guess what, so is everybody else. I was a former professional boxer and have studied various martial arts so this gave me an edge over the next trainer. Funny I would meet perspective clients and talk about good nutrition, the benefits of HIIT training, good 35

FROM THE UK TO USA

weight lifting form etc. and they would say yeah great but you’re the boxing guy right? (Often this would come from girls) Do I need to get my own gloves? I would smile and say ‘don’t worry I bring all equipment with me’. So whatever your thing is, think about ways of how you can market it.

of gyms and health clubs using their OPT model.

Here’s another big one for you liability and Insurance. California is the most litigious state in America; God forbid you had a client injure them self-there is the possibility that you could get sued so liability is a big one. I know it sounds obvious but be sure to have every client sign all correct documentation liability waiver, participation questionnaire, agreement etc. and get yourself good insurance. Regarding insurance you may need to get a CPT trainer certification in the US for them to recognize that you are a professional. If you have a sports degree of some sort you will probably be OK but the insurance companies want to see a certification that they are familiar with, they don’t care that you have foreign qualifications or if you have been training people in your country for X amount of years.

But it’s not all doom and gloom, the sun does shine 300 days out of the year and it’s a very normal thing over here for people to use personal trainers. So yes there are a lot of very good trainers here but there is also a lot of potential clients. Also there are lots of great gyms and studio’s all over LA where you can train your clients for a small fee, normally $15-20 dollars. Plenty of parks and open spaces and the weather is not so much of an issue. There are lots of gyms and chains including Equinox, Gold’s, 24 Hour fitness and LA Fitness to name just a few, the requirements for working in one of those is one of the certifications I mentioned as well as an up to date CPR and AED certificate, I did mine with the American Red Cross. Although you will need your working visa papers etc. in place before they will take you on. I could write another 10 pages on that subject but the best thing you can do is get advice from a decent immigration lawyer, I used Raynor and Associates who are great and are based in LA see www. kateraynor.com

There are quite a few different ones you can take here including NASM, ACE, NSCA, ISSA to name only a few. I opted for NASM (National Academy of Sports Medicine). I think it is the most widely used and respected with a lot

Just like in the UK work begets work, so once you get the ball rolling and referrals going you will be away. I trained one well known actor (who shall remain nameless, confidentiality is a big one too) who lost 20 pounds

in the first month who then told his friends and boom my client roster soon expanded. I’ve had some great results with older ladies too who can’t wait to tell their friends so the business grew pretty quickly. I recently launched some new packages the 30, 60 and 90 day mind, body and spirit transformation (as I was saying set yourself apart) that are going well see www.bodypossiblefitness. com I have a few ‘Hollyweird’ training experiences that will give you a smile too so perhaps I’ll share some of them with you next time. My final piece of advice is bring Sun Block, the sun here is brutal and you need protection. OK I’m off to the beach, hope you found this useful. JC Body Possible

www.bodypossiblefitness.com

BOXMASTER BY STAR TRAC

The Boxmaster by Star Trac “Pretender or Contender”

BOXMASTER BY STAR TRAC

Here in the United States with cable television stations galore, infomercials saturate the airwaves with neatly coifed presenters, enthusiastically endorsing everything from weight loss devices, to memory enhancement systems and fool proof ways to improve your golf swing. Naturally the fitness industry is a prime target for infomercial producers trying to promote the new ‘must have’ piece of fitness equipment, One product that hasn’t quite hit the airwaves yet is Boxmaster, marketed by equipment supplier Star Trac pty ltd. Originally designed in Australia by Rai Fazio a former Aussie Golden Gloves Boxing Champion this product made its’ debut in the North American market at the 2013 International Health Racquetball and Squash Association Trade show held in March 2013 in San Diego. Used extensively throughout Australia the Boxmaster has had a slow start in the USA largely due to a stagnant economy and a general slowdown in equipment sales throughout the Fitness Industry. However the Boxmaster is now beginning to be seen in many Fitness Centers, Boxing and Mixed Martial Arts studios throughout North AmericaThe World Bank Fitness Center was one of the first centers to purchase the Boxmaster for use in their main 24,000 sq. ft. facility in Washington in June of 2013. As Manager of the World Bank Fitness Centers I was able

to do some direct market research on the product via contacts in my native Australia who had either purchased or used the product. So after 12 months of high intensity use in well over 300 boxing, Martial Arts or circuit style classes how does this product hold up and is it worth purchasing?

Here is my impartial review of the Boxmaster Boxmaster – essential or same old same old? After 35 years in the Fitness Industry and a passion for boxing related training I was aware that here have been many similar products in the Martial Arts world which offer a somewhat similar design with pads placed in various angles from a central pole akin to a stationary octopus. I have used these products many times before. While the concept was good in terms of providing a greater variety of punches, I always found that the angles provided were somewhat awkward and not realistic, with a hitting surface either too soft or too hard. One of the keys to the Boxmaster’s success is that they have been able to provide a more realistic “punching mitt feel” by using a spring system

attached to each pad. These springs enable the pads to offer a slight “give” on impact thereby reducing the likelihood of impact injury to the hands and wrists. The pad placement is slightly angled and allows for a greater variety of styles and punch combinations. The designer Rai Fazio’s boxing expertise obviously was instrumental in this phase of the design. The first thing to notice about the Boxmaster is that it is a very large piece. The central tower with base weighs over 240 kg with a width of 179 cms and a length of over 200 cms. The adjustable tower caters to heights from approximately150 to 210 cms. Space is a concern. If you have a small facility that caters to a lot of different types of classes and requires mobile easily moveable equipment the Boxmaster may not be appropriate. At the World Bank Fitness Centers Main Complex facility with over 24,000 sq. ft., 4 Group Exercise studios including separate areas for both Spinning and Yoga/mind body activities we have enough room to include this piece. At our smaller 10,000 sq. facility at the International Finance Corporation where there is only one 1multi purpose studio to cater for Spinning/Mind body, step, muscle fitness etc. A Boxmaster would take up too much space to be 38

BOXMASTER BY STAR TRAC

placed as a permanent fixture.But if you have the space the Boxmaster is well worth the investment. Here’s why.

The key Advantages. Durability - It is a very strong piece. Over the past 12 months we have had many different members use the Boxmaster with no effect on the machine. The warranties for the machine reflect this with the frame being covered for 5 years as well as all movable parts including the springs. The upholstery on the pads only has a 6 month warranty, but it has held up extremely well. Also we are talking about a purely punching apparatus. There are models that include padding on the centre piece for kicking but this discussion is restricted to solely the punching version of the Boxmaster, which includes the tower with base Versatility- Unlike other boxing apparatus the Boxmaster offers a range of punch combinations which are easy to follow for beginners to boxing training. With a punching bag it is very difficult for a beginner to learn how to through anything more than a straight left jab, straight right (1,2) combination. It is also very difficult for beginners even through to intermediate skills level to learn how to correctly execute

punches like hooks and upper cuts on a punching bag, especially if it is a 100lb plus heavy version. With the Boxmaster the individually numbered pads provides an easy tool to teach beginners and provide a greater variety of punches to maintain interest.

can use this to help focus on punch technique and efficiency.

Teaching cues – The base itself is divided into 2 parts with a line down the middle. I have found this to be an excellent cue to teach people how to maintain correct evenly balanced footwork which is the most important aspect of boxing training. The central cushion designed for uppercuts, body hooks, rips etc., also acts as a great cue for the beginner to keep their hands up. When technique is not good or fatigue comes into play the hands tend to drop .This central piece gives another visual cue that reinforces the instructor’s exhortations to “keep your hands up”

Circuit training – A piece like the Boxmaster can also be used in general circuit training and sports conditioning classes. Star Trac markets the program to include a 5 minute warm up with 7 rounds of boxing each of 90 second duration followed by 7 rounds of active recovery also of 90 seconds each which totals approximately 30 minutes of activity

Motivation - With traditional boxing pieces like the speedball and floor to ceiling ball, there is usually quite a long learning curve. The rhythm required to master the speedball for instance and the awkward first few learning steps can often deter a beginner from sticking to the plan. The Boxmaster’s numbered pads and accompanying posters detailing the punch sequence are very easy to follow, even if technique may be lacking at the start. A good instructor

As renowned boxing trainer Freddie Roach has said. “No matter if you are teaching competitive boxers, average Joes or Hollywood super models you should teach the skills and techniques properly and in good form.”

The circuit’s 90 second recovery round can involve traditional boxing equipment including skipping ropes, speed balls, medicine balls, punching bags and floor to ceiling balls etc, or alternatively non boxing apparatus including steps, TRX, spin bikes etc. Participants obviously are not limited to this format as Circuit training can take various forms with varying work rest ratios. The work/rest ratio employed depends on the person’s fitness level and proficiency with the equipment. The beginner may find it hard to maintain a rhythm with the speed and floor to ceiling balls so it may be worthwhile incorporating a few aerobic stations like cycling, 39

BOXMASTER BY STAR TRAC

rowing or rebounders to help elevate the heart rate and obtain a training effect. For beginners 2 minute work, 20 -30 second rest ratio can be employed. For the more advanced fitness levels who can work the various apparatus with a fair degree of skill, a slightly longer work and rest ratio can be employed, for example, a 3 minute work, 10 second rest ratio between each piece Height adjustment – The machine itself caters for heights 150 cm’s height right through to the 210 cm. The adjustments while not super difficult are not quick and easy either. With a class of over 10 people all of different shapes and sizes you will have to do a visual and come up one height that fits all. Generally speaking I have found that erring to the smaller gives more options as the tall folks can hit down a lot easier than smaller folks hitting up and not reaching the pads to jab. Generally something around the 170 cm height range seems to work for most crowds. Obviously this may change if teaching taller more athletic populations like rugby or basketball players.

opportunities is old style skilled “pad man” now redundant and a thing of the past. No definitely not. There are still various aspects of going through punch combinations with a living moving skilled pad man that you simply cannot replicate on a machine. A machine does not move like a human being, and does not slip; duck counter and most importantly punch back. A skilled pad man can provide these drills and hence replicate a more realistic boxing scenario.

The Final decision is? Ladies and gentlemen, the bell has rung and this bout is over. It’s in the hand of the judges. Is the Boxmaster by Star Trac a contender or pretender? If the happy members and Management of the World Bank Fitness Centre are the judges the Boxmaster is a definite winner. If you have the space and the $$( at approx. $3000 US it is not cheap) the durability of the machine and the variety and skill teaching opportunities it adds to a Boxing or circuit training regime it is well worth the investment.

By Mike James

Is the “good pad man” a thing of the past? So with the advent of this strong durable apparatus that provides a variety of angles, punch styles, combinations and teaching 40

LEARN HOW TO LOSE WEIGHT

Learn How to Lose Weight Fast with This Healthy Approach to Weight Loss!

LEARN HOW TO LOSE WEIGHT

Losing weight can be a challenge for many people. Being overweight is associated with many different health risks including heart attack, stroke, and diabetes, just to name a few. According to the National Centre for Health Statistics, obesity has more than doubled since 1970! With all the promotions for fast food, busy lifestyles and economic hardship, weight loss is getting harder and harder every year. I’ve created this post to provide a road map to weight loss. I’ll detail some key components of how to lose weight fast, and most importantly, keep it off! Healthy weight loss is two-fold: Proper Nutrition, Not Starvation, Can Lead to Fast Weight Loss! Most people are under the impression that in order to lose weight, they need to stop eating. While this does have some truth to it, there is a lot more to losing weight than just not eating. It isn’t a coincidence that so many people drop 10 or 20 pounds just to gain back everything they lost. By going on extreme low calorie diets, your body will go into starvation mode, because it doesn’t know when it will get more nutrients! By eating so few calories, your body slows down its calorie burning processes and starts hoarding fat. This is why you see results initially and then, even with minimal caloric intake, you still ﬁnd

you can’t lose some of that belly, hip and waist fat! In addition to that, as soon as you start to eat again, your body often balloons right back to your initial weight. To make things even worse, your body won’t be getting the nourishment it needs to function properly. You may feel like you’re always in a bad mood, tired, or even show signs of depression. Due to a hormone imbalance, you might constantly crave unhealthy foods. Assuming you’re trying to exercise, you likely won’t have the energy to get in a great workout or to repair properly afterwards. The key to fast weight loss isn’t always low calories. It is the RIGHT calories. If you’re exercising like crazy and trying to live on 1,000 calories per day, your body isn’t going to be able to sustain that while functioning properly! So what should you eat to lose weight fast? Without getting too complicated, you want to consume hefty amounts of protein, ﬁber, water and some carbohydrates. You want to avoid or limit things like sugars, starchy carbs and fats. You don’t have to count every single calorie you eat. You just need to make sure what you’re eating is healthy. One of the easiest methods to use for weight loss is the plate method. Separate your breakfast, lunch and dinner plate into sections as follows:

• 1/2 your plate should be nonstarchy carbs – I’m talking about VEGGIES especially. Things like broccoli, cauliflower, asparagus, etc. That doesn’t mean cover them in veggie dip or saute them in 5 tablespoons of butter either! Learn to love veggies for what they are. A good, healthy source of nutrients. • 1/3 of your plate should be lean protein – This is your fish, chicken, turkey, or any other lean meat. Things like beans are also great sources of protein. • The rest should be starchy carbs – This is a small portion of things like brown rice, wheat bread, wheat noodles, etc. This isn’t a state-of-the-art system, but it is a simple plan that everyone can follow that will work. If you look at your plate and you have 2 pieces of broccoli and a giant pile of noodles or fried rice, you need to make some adjustments. Things to Eliminate Completely! In order to lose weight fast, there are some common things you will have to get rid of completely: 1. White Flour – White flour and whole-wheat flour differ significantly in their nutritional value. In order to really get rid of that hard to lose belly fat, you need to let go of white flour products like white bread, white 42

LEARN HOW TO LOSE WEIGHT

rice, tortillas, and anything else with white or bleached flour in it. What’s the alternative? Whole wheat flour products. 2. High Fructose Corn Syrup and other refined sugars – Read your ingredients! Sugar is a major factor in weight gain and can inhibit the ability to lose weight fast. Sugar is sugar but getting your sugars from things like fruit, which provide some nutritional benefits, is much better than getting sugar from processed treats. What’s the alternative? Eat things with natural sugars like fruit. Exercise Leads to Muscle Definition and Keeping the Pounds Off ! When it comes to weight loss, the most important benefits are the health benefits, but let’s be honest, most people wouldn’t mind having a better body too. As a trainer, I hear it all the time. “I want to tone up! Sculpt and tone. How do I get better muscle definition?” If your goal is to get some muscle definition, it doesn’t matter how good your diet is. You have to exercise to increase your lean body mass! Your muscles will not grow unless you make them work. What Exercises Help You Lose Weight and Increase Muscle Definition? Exercise, especially weight lifting, is not a simple thing. There are many different styles and techniques you

can utilize. The exercise program that works best for you will depend on your goals and your individual body. There a few things just about everyone can count on when it comes to being able to lose weight fast: 1. You need to do cardio and Resistance Training – If you want to see the best results, you need to do a combination of cardiovascular exercise and weight lifting. I see people get frustrated all the time, because they run on the treadmill for 60+ minutes per day but still don’t look how they want. You cannot get muscle deﬁnition without muscles! In order to build muscle, you have to lift weights. And vice versa, to maintain a healthy heart and burn the most fat, you need to do some type of cardiovascular exercise as well. 2. Use a lot of full body exercises – When it comes to losing weight fast and burning fat, full body exercises typically work better than isolated exercises. An example of a full body exercise is a squat with a shoulder press. By using your legs, core and arms, you’ll burn a signiﬁcant amount of calories while improving your muscular strength. An example of a less effective calorie burning exercise would be a seated biceps curl. If your goal is to have nice biceps, this is a great workout for you. If your goal is to lose weight fast, you’ll see much better results going with a high-

calorie burner like the squat and press. Bonus Tips for Fast Weight Loss 1. Try High Intensity Interval Training (HIIT) - HIIT is a safe, effective workout program to lose high amounts of fat in a short time. HIIT is so effective, because it is great for weight loss while promoting muscle growth, as opposed to steady state cardio, which burns calories but doesn’t offer much for muscular improvement. So there you have it! Your road map to safe and effective weight loss fast. For more great tips, tricks and information about how to lose weight FAST, follow me on Facebook at Ryan York CPT and Twitter @RyanYorkPT!

By. Ryan York Don’t forget to Subscribe to my Fitness Pipeline for even more indepth information about weight loss and muscle building at www. yorkpersonaltraining.com.

HEART RATE ZONES

Applying Heart Rate Zones to Endurance Athletes

HEART RATE ZONES

Understanding Training Zones Endurance sport is based on oxygen our ability to breathe it, absorb it, transport it and then use it to create contractions and movements within our muscles. Arguably the easiest way to measure performance is to set and use individual heart rate zones. The great thing about heart rate is that it generally doesn’t lie, how fast it is will reflect how hard you are working. It can even be used to approximately gauge when you are tired or overtraining. The traditional formula for estimating training zones is to take 220 minus your age (giving a maximum) and working out zones as a percentage of this. However, I would recommend using zones estimated on Lactate Threshold Heart Rate (LTHR). Your Lactate Threshold Heart Rate is the Average Heart Rate achieved during a maximal hour effort or a race. I appreciate that clients may not want to perform an hour test in training as this is physically and mentally tough. So I use a 30 minute test designed by Coach Joe Friel. The advantages are that it is a lot easier to concentrate for 30 minutes than it is 60 and the results are usually accurate. You will want to retest at regular intervals which will only increase the accuracy of the test for untrained athletes.

This test is equally reliable for running or cycling. Finding your LTHR To find your LTHR perform a 30-minute time trial by yourself (no training partners or in a race). Perform the test as though it was a race for the entire 30 minutes. At 10 minutes into the test, click the lap button on your heart rate monitor. On completion, look to see what your average heart rate was for the last 20 minutes. This number is an approximation of your LTHR. A common question is how hard to go in the first 10 minutes,? The answer to this is to go at the maximum sustainable intensity for the entire duration of the test. But be aware that most people doing this test go too hard the first few minutes and then gradually slow down for the remainder. That will give you inaccurate results. The more times you do this test the more accurate your LTHR is likely to become as you will learn to pace yourself better at the start.

recovery’, intensity is described as very light. Unless you are training 15+ hours per week I would recommend resting as opposed to training in this zone. With enough nutrition you could spend an almost indefinite amount of time within this zone. Zone 2: - 85% to 89% of LTHR Interval length 30-180 + minutes Classed as the ‘aerobic’ zone, fairly light intensity. ‘All day pace’ where you can easily hold conversation. Zone 3: - 90% to 94% of LTHR Interval length 30-180 minutes ‘Tempo’ typically the intensity of group activity, continuous conversation is difficult at best. Zone 4: - 95% to 99% of LTHR Interval length 10-60 minutes ‘Threshold’ or one hour race pace. Conversation is not possible, due to the depth and frequency of breathing. Zone 5a: - 100% to 102% of LTHR Interval length 3-8 minutes

Training zones

This zone is used to develop’ Vo2 max’. Conversation is not possible due to depth and frequency of breathing. High intensity, ny talking is difficult at this zone and above.

Run Zones

Zone 5b: - 103% to 106% of LTHR

Zone 1: - Less than 85% of LTHR Interval length 30+ minutes

Interval length 30 seconds – 3 minutes

This zone is strictly used for ‘active

Very high intensity designed to 45

HEART RATE ZONES

develop ‘anaerobic’ capacity. Zone 5c: - More than 106% of LTHR Interval length < 30 seconds Maximal intensity short sharp sprints used to develop ‘neuromuscular power’.

Note: Intervals at zone 5b and 5c are done on feel, sue to Delayed Heart rate response (Heart rate Lag).

on make-up of sessions and training time spent in target zone.

The following table shows the physical adaptions you should gain whilst training in the relevant zones. Based on these it should be easier to decide

As a personal trainer it is my responsibility to provide an individual training plan. When designing a

HEART RATE ZONES

training plan I will usually use the following key factors. For this example I will apply linear periodization model. Periodization suggested guidelines Start at the target event and work backwards, the total training volume should decrease and intensity increase as the event nears. Write a plan and make sure your client sticks to it, be sure to include rest days for super-compensation and adaption. Endurance is built on fitness (cardio vascular efficiency), be sure to spend at least 20% of a plan developing ‘base’ fitness in zone 2. Failure to do so will result in a short sharp peak, followed by a sharp fall in form.

Sample sessions to target specific training zone adaptions

zone 1

There are literally hundreds of different sessions that you could use to create adaption and development within each training zone. I will provide two examples per zone here that should generally provide improvement in all athletes. It is wise to anticipate that there will be heart rate lag (a delayed time response to increased work or intensity), this should be factored in order achieve and maintain the desired work rate.

Beginner – 3 x 10 @ 95% LTHR with 10 minute RI @ zone 2

Zone 1

Beginner – 3 x 3 minutes @ 102% LTHR 5 minutes RI @ zone 1

Light session - 20 minutes @ zone 1 <60%L LTHR When time is an issue.

High intensity intervals are key to developing vo2 and lactate threshold. But should not make up the majority of training. There are no short cuts to developing sustainable fitness, ensure there is a substantial amount of time spent in zone 2 and zone 3 in the early phase of training.

Longer session - 60 minutes @ zone 1 <85%LTHR

Re-test LTHR every 2-4 weeks. This can change even in experienced athletes as form develops.

A long enough stimulus to cause adaption and develop fitness.

Specificity, ensure at least 20-40% of training is similar to the target event race pace and training zone.

To increase or maintain a higher training load. Zone 2 Beginner – 40 minutes @ zone 2 8687% LTHR

Advanced – 120 minutes, starting @ 86% Building to 89% LTHR in 30 minute blocks. Zone 3 Beginner – 30 minutes @ 90 % LTHR Advanced – 3 x 30 minutes @ 94% LTHR with 5 min Rest intervals (RI) at

Zone 4

A good basic stimulus for early or out of season threshold work. Advanced – 60 minutes @ 100 % LTHR The perfect test for current LTHR, motivation or encouragement required. Zone 5a

Vo2 stimulation with substantial recovery between. Advanced – 5 x 8 minutes @ 102% LTHR 5 minutes RI @ zone 2 Very difficult to complete, ideal for use when peaking for an event. Zone 5b Beginner - 5 x 30 seconds @ 106% LTHR 4.5 minutes RI @ zone 1 Long recoveries make this session possible for beginners. Advanced – 5 x 3 minutes @ 105% LTHR 2 minutes RI @ zone 1 Shorter recoveries increase recovery time. Zone 5c Beginner – 3 x 10 seconds @ maximum intensity, 50 seconds RI @ 47

CONTENTS

HEART RATE ZONES

zone 1

athlete’s evolution and progress.

Long recoveries make this session possible for beginners

I simply take a systematic and logical approach, based on the history and experience I have with the athlete.

Advanced – 7 x 20 seconds @ maximum intensity, 10 second RI @ zone1

Suggested protocol Field testing to find the athletes LTHR.

This is the ‘Tabata Protocol’, exceptionally difficult but proven to improve fitness in all training zones.

Use this to estimate zones and be certain the athlete knows what the zones are.

Summary

Look at the target event and plan a linear periodized programme in advance.

Too many athletes get hung up on achieving every single prescribed session. They should really take the view that completing 80-90% of planned training in a monthly or quarterly window will achieve a more than satisfactory result. Having had discussions with Olympic athletes and coaches, this is a view they support. When using training zones, each zone should be considered a stimulus window. Within this window specific gains by zone will be achieved, e.g providing the heart rate is 100-102% LTHR, then Vo2 max will be efficiently developed.

Profile

Discuss the entire programme and benefits of this with the athlete. In order to A) keep them motivated. B) Ensure they train specifically within target zones. Retest LTHR at regular 2-4 week intervals.

Leighton Girling This former international athlete and coach, is an experienced Personal trainer and Fitness specialist. Who provides one to one, group training, nutritional advice and online coaching. Contact : 07866621593 www.tonefitness.co.uk

By Leighton Girling

When designing training programmes trial and error is essential to achieve the best results. There is no best session to achieve a certain adaption, as over time effectiveness of sessions on an individual will change. E.g. an identical training programme for Usain bolt may yield different results, be open to and watch change. You can then learn and contribute to an 50

YOUR POSTURE

Why You Need To Pay Attention To Your Posture

YOUR POSTURE

When you were younger, you were probably told at some point to sit up straight, hold your head high and walk with confidence. You may have been told that you posture says a lot about you and the way you carry yourself is an indication of who you are. What you weren’t told is how significant your posture can be when performing activities of daily living and while exercising. You might be sitting or standing at this time, no doubt hunched over ever so slightly with your shoulders and back slightly rounded in what you find to be a comfortable position. Your head may be lurching forward as you read intently, waiting for the point of a post about posture. If you find yourself doing any of the above behaviors at any given time then please keep reading. Posture is the positioning of the body at any given time. According to the National Posture Institute (NPI), your posture should be balanced and in a position where it requires minimal muscular energy in order to maintain mechanically efficient function of its body parts.

Your posture and postural alignment are at work when you stand, sit, exercise and perform activities of daily living. Good postural alignment translates to confidence, balance, stability, and power, but prolonged poor posture can make you look and feel years older.

Can you imagine feeling pain or discomfort while exercising, opening a jar, walking, or sitting? Recreational activities, family events, and job related tasks become cumbersome as a result of these posture related problems and if left unchecked these issues can worsen with time.

Poor posture can also lead to postural distortions such as forward head posture and lower back pain. Prolonged postural distortions can lead to pain and discomfort, loss of muscular strength, neurological problems, muscular imbalances, loss of range of motion, and even permanently stretched ligaments. It also increases your risk of suffering an injury, impedes your ability to perform your basic activities of daily living and you may even need surgery or professional help if not corrected.

So what’s good posture and how can you strive for better alignment? Fortunately, once educated posture is something that we can work on with little effort. The National Posture Institute (NPI) offers a 4 point system to better posture: keep your head up, put your chest out, retract your shoulder blades and keep your abs tight. These 4 points of posture can be done 3 times daily in 5 minute intervals while sitting, standing, walking and performing your daily activities.

According to the U.S. Department of Health and Human Services (DOHHS), the term “activities of daily living” or ADLs, refers to your basic, daily tasks such as eating, bathing, dressing, using the toilet, and transferring from one task to another. When you are unable to perform these tasks you may require assistance from mechanical devices or other people to cope.

There are quite a number of activities and habits that you’re doing that are contributing to your bad postural alignment. If you find yourself sitting hunched over, neck lurching forward, shoulders rounded and pelvis tilted then you’re in bad postural alignment. If you’re exercising, cleaning, sitting, working or performing some task with bad postural alignment over the course of time your body adopts poor posture and you could be an injury away from serious lifelong problems. Sitting is one activity that we often exhibit poor posture. Sitting for 52

YOUR POSTURE

prolonged periods with bad posture can cause hamstrings to become tight and shortened and can lead to lower back pain. A study by the American Journal of Epidemiology examined time spent sitting and its effect on mortality. The study found that people who sat more than six hours daily could be at a higher risk of developing multiple health concerns and have a higher chance of death. Spending a few hours a week at the gym or doing moderate or vigorous activity doesn’t significantly offset the health risks that may accompany prolonged sitting. In an article by Mayo Clinic, Dr. James Levine also explains that sitting for long periods has also been associated with a number of health concerns including obesity and metabolic syndrome. He also mentions that prolonged sitting can adversely affect your posture, may promote weight gain and can cause lower back pain.

Posture, like exercise and good nutrition, is a lifestyle choice and must be done consistently in order to reap the best rewards. Consistency is key, whether for good or bad postural alignment, because what you do consistently will impact your overall health. Posture is the position of your body at any given time, it’s constantly with you and we must strive to take best care of it. Good posture exudes confidence, while prolonged bad posture means pain and discomfort. Be mindful of your postural alignment while conducting your daily activities and you’ll be on your way toward better postural alignment. By Nick Titley. MS, CPT, NPI-CPS.

References: National Posture Institute. (2013). NPI CPS certificate programs. Retrieved from http://www.npionline.org/ programs/professional/cpscertificates.html Clark, Robert, and Joan Norstrand. United States government. U.S. Department of Health and Human Services. Measuring the Activities of Daily Living: Comparisons Across National Surveys. Washington, D.C.: , 1990. Print. van der Ploeg HP, Chey T, Korda RJ, Banks E, Bauman A. Sitting Time and All-Cause Mortality Risk in 222 497 Australian Adults. Arch Intern Med. 2012; 172(6):494-500. doi:10.1001/ archinternmed.2011.2174. Retrieved from http://aje. oxfordjournals.org/content/172/4/419.abstract Lavine, J. D. (2012, June 6). What are the risks of sitting too much? Retrieved from http://www. mayoclinic.com/health/sitting/AN02082

If you’re thinking about standing more often and paying closer attention to your postural alignment then you’re on the right track. Pay attention to the way you feel while you perform your tasks, especially when fatigued. Take routine breaks, stretch your muscles and adjust your position if needed. You may also want to consider changing your workspace so that it’s easier for you to maintain good posture. 53

www.tolamacsporttherapy.co.uk T-Mac Sports Therapy provides a range of services for your sports team or club: Pitch side support during games & training sessions Rehabilitation Programmes Injury Prevention & Treatment Nutritional Advice We also address individual injuries in or East London Clinic.* Services include: Sports massage Electrotherapy Rehabilitation programmes

* Mobile Therapy is also available. Please visit our website for more information

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LEPTIN

Leptin â&#x20AC;&#x201C; The Master Hormone

LEPTIN

We’ve heard it a thousand times; the problems sticking to ‘diets’ the food cravings, the need to snack, especially at night and no real weight loss results at the end of it all. How many of us though can advise clients that this is not a ‘will power’ issue? This is a far more deep rooted problem and one that has been set upon us by today’s society of processed foods, promoted snacking and an abundance of sugary, refined foods. The CORRECT advice of WHAT to eat and WHEN to eat is not commonly advertised. Quite the opposite in fact and therefore we are living in a society of people desperately fighting battles within a war they will never win until the correct information is spread amongst our population. What am I talking about?.... Leptin. Otherwise referred to as the master hormone or the satiety hormone and the ever increasing, but surprisingly not well known about, Leptin Resistance. Leptin was discovered by scientists in 1994 and has since been proved to play a pivotal role in regulating food intake and energy output; in simple terms, It is the fat hormone that tells the brain that there is enough energy stored within the fat cells. It is the master hormone controlling hunger and feelings of

satiety and it controls energy and metabolic rate. It is the hormone that causes cravings and overeating ultimately leading to obesity, heart disease, thyroid problems and Type 2 Diabetes. Leptin is made by fat cells that regulate the amount of fat stored in the body. However, in today’s society with refined foods, heavy starches, sugar in every food source and fast food available on every corner, it is no wonder that Leptin Resistance is now affecting more and more of us, causing the population’s waist line to get bigger and bigger. Leptin Resistance can occur for a number of complex reasons and is a result of a malfunction of the brain’s Leptin receptor. Leptin Resistance comes about when the body carries high levels of Leptin but the body does not respond to it as it is supposed to; the receptors have been suppressed by a constant supply of overeating, eating the wrong foods and at the wrong time. It is a direct result of pesticides and an abundance of an unhealthy food supply, not to mention the wrong information promoted about how to lose weight and what diet to follow. It is a sad fact that the Leptin Hormone is not more commonly understood and information on this master hormone is certainly

not shared openly with the general public, who instead are left to float from diet to diet, blissfully unaware that with every diet tried, every snack snacked and every weight loss short cut attempted simply creates higher levels of Leptin and ultimately a stronger Leptin Resistance. The problem here is that the longer this cycle is left to continue, the weaker the body’s metabolism is and ultimately, the harder it becomes to lose weight. In fact, the longer this cycle runs, the more weight is actually gained. Of course weight is initially lost when one embarks on a diet. This is because their calorie intake has been lowered, often to an unsustainable level. This is when Leptin levels are increased and the body reverts to its starvation mode, an evolutionary survival technique; the metabolism is slowed down in a bid to reserve energy and any weight loss grinds to a depressing halt. As the diet itself is completely unsustainable due to the lack of required calories and the increasing strength of food cravings, the dieter then starts eating as they did before the diet started and as sure as night follows day, the body will bounce into the famine recovery mode, retaining enough fat to bring the body back to its original weight, plus holding onto to extra fat in a bid to protect against the next 59

LEPTIN

onset of starvation mode. This is commonly known as the yo-yo diet effect; an effect that is completely unavoidable as it is controlled by the body’s hormone levels telling the brain what they believe the body to need.

are inadvertently breaking the fat burning cycle.

The only way to beat the cycle is to ‘fix’ the Leptin Resistance; Leptin Resistance is a complex problem with many thousands of research papers available on the subject. However, Leptin Resistance can be reversed over time by following some basic principles. The principles of managing Leptin do vary depending on what research paper is read but overall the do’s and do not’s are generally agreed.

DO eat a high protein breakfast – eat breakfast within an hour of waking

DO NOT eat starchy, refined or processed foods DO NOT eat sugar DO NOT eat large meals – never allow yourself to continue eating until you are ‘stuffed’ It is worth remembering that the ‘full’ signal will catch you up about 15 minutes after you finish eating, so eat slowly and be aware of your portion sizes. DO NOT snack – Leptin needs to be given the opportunity to do what it was intended to do; organise the fat intake and set the fat burning process accordingly. It needs time to do this and by snacking throughout the day you

DO NOT eat after dinner DO eat three meals a day – allow at least 5 hours between meals and ideally no more than 6 hours

DO allow three hours after dinner before going to bed. Now, it is all very well having rules to follow but like any rule in life, they are hard to commit to unless you understand why that rule is there. So, when considering the function of Leptin, why is it important to not eat after dinner? This is because Leptin operates on a 24 hour cycle with its highest level peaking in the evenings. This is when Leptin controls the body’s nightly repair and is when the fat burning process is at its greatest. If the three hours has been left to pass between finishing dinner and sleeping for the night, the body will burn fat while sleeping. However, if food continues to be passed through the system with no time permitted for Leptin to organise before one goes to sleep, no fat will be burned from the body. Instead, Leptin levels will be increased, the excess fat in the body will be stored, mainly on the abdomen,

thighs and hips and the coming morning will bring with it another day battling with the food cravings all over again. Night time cravings are in themselves an indication of Leptin Resistance. To succeed in overcoming the cravings that hit hard at night, it is important to have three meals daily in order to manage Leptin properly throughout the day; our metabolism is not designed to deal with a constant supply of food. This is why, to manage Leptin, it is important to have these three daily meals and to leave five to six hours in between each meal with no snacking. It is impossible to eat anything without causing a rise in insulin levels. Once insulin levels rise, the fat burning process is switched off. So, in a simplified scenario, if for example one has breakfast at 7AM and follows the rules by allowing the five to six hours before eating again, Leptin will use this time to organise the storage of the fat consumed and will control the fat burning process, burning the fat not needed to be stored. However, if a snack is consumed at say 10.30AM, this process has been broken. Insulin levels have been increased and the fat burning process stopped. The fat consumed is then simply stored instead of burned. Leptin levels are then increased 60

LEPTIN

and the night time cravings will be back all over again; a vicious cycle that can only be overcome once the principles of managing Leptin are followed. The longer these principles are followed, the more efficient ones Leptin will run, ultimately leading to weight loss, increased energy levels and better overall health. The food choices we eat also play a vital role in weight loss. Not just because of the over simplified ‘burn more calories than you eat’ synopsis, but again, because of the effects various foods have on Leptin and how much various foods raise Insulin levels by. It is important to make the right food choices. By selecting the foods that will fill your body with the nutrients needed to replenish energy levels and maintain these energy levels sufficiently, Leptin will continue to tell the brain that enough fat is stored and will not increase to a level telling the brain to demand a further food supply, which is does by way of a craving. This can be cross sectioned completely into a new discussion as many doctors and nutritionists advise differently on the amounts of protein that should be eaten in conjunction with red and white meats. All agree though that sugar and sugar replacements, refined

foods and processed foods should not be consumed. Nowhere is there an ‘eat all the sugar and white bread you can find’ diet. It is agreed that the body can only generate energy from quality fresh foods and that these foods should only be eaten at set intervals. Any straying from this will only lead to interference of the hormonal function.

to offer processed and sugary foods as a cheap food supply and with an abundance of fast food restaurants on every roundabout and in every high street with the only other option being a white bread sandwich and crisps from various café’s and coffee shops, how can anyone make the right food choices?!

For far too long, it has been preached that to lose weight is a simple task of ‘eat less, exercise more’ If it were really this easy then we would live in a world of perfectly proportioned, toned individuals. Unfortunately, whilst the principal is correct, there are far more underlying complexities to consider. Once Leptin Resistance is present, the cravings for food which are demanded by the brain, will always be far stronger than anyone’s willpower to not over eat or to make the correct food choices. However, can this be solely blamed on self-infliction? Not entirely! How widespread is the knowledge of Leptin Resistance? How can one fight against this infliction when all that is publicised is the ‘cabbage soup diet’ the ‘Acai Berry diet’ or the ‘juice fasting diet’ If the general public are not educated about Leptin and how to eat to manage Leptin, how can this cycle of overeating ever be beaten. If our supermarkets continue

This matter goes beyond any advice given by personal trainers or nutritionists. The people paying for the assistance of such professionals have already taken the decision to improve their health and to educate themselves in the way of fitness and weight loss. Our Government have already made the move to change the food being offered within schools. It has already launched the Change for Life programme across the country. Why then are people not helped to understand Leptin Resistance? Take for example a 29 year old woman desperately trying to lose weight and trying every weight loss fad available to her; if the information was freely available to her and the principles explained surely she would be happy to eat good, clean food, avoid processed and refined foods, wait five to six hours between each meal and not sleep until three hours after finishing her dinner. Sounds simple 61

LEPTIN

when put like that doesnâ&#x20AC;&#x2122;t it?! It really is no more complicated than that. We all know weight loss and fat loss is a huge multi million pound industry. How many personal trainers and nutritionists will it take to get the message out there; weight loss is not about eating nothing but cabbage soup or Acai Berries for 4 weeks. It is a lifestyle change. It is about understanding what foods are going to benefit your body and is about understanding your body and how it works. Our bodies are under the control of our hormones; the master being Leptin. Eat in harmony with Leptin and this master hormone will operate your body to its maximum capacity and have it running like the machine it was designed to be. By Jessica Revell

BELLE BODY TRUST THE PROCESS 62

LIFT LIGHT

Do it right, lift it light!

LIFT LIGHT

We decided to do a small study that would be looking at the technique of 20 individuals using one of our gyms. All had under 2 years of experience and all were trying to build muscle. We decided to take a few measurements of all 20 individuals 10m/10m aged 17-21: BF% Weight Biceps/triceps size flexed, chest size, hamstring/ quadriceps size. Once we had this data we decided to let 10 just carry on with their original workout plans to be tested 6 weeks later. We took the other 10 and left their workout plans exactly the same but we decided to lower the weights they were lifting by 20% on ALL lifts but we trained them all in using proper technique in the exercise they were already doing, we made sure they were keeping to the weights we suggested and the technique we taught by having a personal trainer watch over them like hawks for all 6 weeks of the study. Remember we have not changed anything but the weight and technique of the exercises, the reps, sets and timings were all down to the individuals.

From the results you can see that the group that performed the lighter more strict exercises had a larger drop in body fat on average, a larger increase in weight and larger increases in bicep/triceps and chest sizes. However the results showed that the other group had larger increases in quad/ham size. Could this mean that the large lower leg muscle groups respond better to heavier weights regardless of form being used? It does show that changing form can have a massive difference to the results you can achieve in the gym, we would recommend that anyone who is not sure if they are lifting correctly get a spotter or trainer to make sure that reps are kept strict. A good way to make sure you are training right is to get yourself one of our personal trainers. www.lsfpt.co.uk

We wanted to see what difference it would make if weights were lowered but technique was kept strict. So letâ&#x20AC;&#x2122;s take a look at the results from the post test:

FIGHTERS CORNER

Fighters Corner

FIGHTERS CORNER

Tureano Johnson interview boxing, you win some you lose some, you get a raw deal you get a fair deal. EBOX – some people say your corner shouldn’t have sent you out to press the action in the final round with you massively ahead on points, how do you respond to that?

Tureano Johnson had an epic battle with Curtis Stevens but lost by a controversial TKO after the referee stopped Johnson in the final round when he was massively ahead on points, the stoppage was Curtis Stevens only positive spell of the fight and most people saw it as a terrible stoppage EBOX - What is your take on the Stevens fight? Johnson - My take is the same as any normal unbiased persons view on the fight, I was winning the fight and doing well and a stoppage that quick is laughable, I took a punch, I never went down, I was still responsive, I was still coherent, how can you stop a fight under those circumstances? But this all comes with the territory of

Johnson – well it was only until after the fight we realised the score of the fight, we felt fighting in someone else’s backyard so if he ran away knowing the officiating in that fight we probably would have been disqualified for something. It was an unfair fight, the referee pushed me in a violent manner when he tried to break up the clinches and didn’t do the same to Stevens, it was a fight that was already made for Stevens to win. EBOX - Was the game-plan to meet him head on? Johnson – well I know I am a stronger fighter then he is, I am more technical which I proved and I went in there and tried to beat him up, he tried to use a jab which was totally ineffective and I ended up going in there to have a lot of fun, I didn’t think he could take the punishment I was giving him and I don’t think he could handle it but the officials had other ideas.

throughout the fight but that comes with the territory of boxing and I was able to get back, I was getting back from that one blow, during the final flurry of punches he threw, he landed a good shot, barely touched me with a right and then I slipped and slipped, was hit with another left hand which didn’t do any damage to me, I covered up to regain composure and the referee stopped it by violently bear-hugging me. It was totally preposterous. EBOX - Do you think you will get a rematch or will Stevens avoid you? Johnson – I do not see Curtis Stevens moving on any further in his career, it would be bogus to think he could fight the top guys like Peter Quillin for a world title or Gennady Golovkin when I am here and the fight ended on such controversy. He cannot say he has passed this test and can move on up with his career unless he is totally deluded, the fans have seen it all over the world he did not pass the test, he needs to fight me again to redeem himself and if he does that he can move on up in his career.

EBOX - Was you hurt in the 10th round? Johnson – I was buzzed several times 66

FIGHTERS CORNER

Tshifhiwa Munyai Interview

Tshifhiwa Munyai recently fought for the WBA Super Bantamweight world title, we caught up with Munyai to get his thoughts on the fight and his plans for the future EBOX – we saw your fight with Scott Quigg, you didn’t look 100%, was this the case or is Quigg the real deal? Munyai – well as you may know I had to make the super-bantamweight limit with 2 weeks’ notice, my punch resistance was not the same and I went down off the first punches he landed well in round 1 and then the same in round 2. I wouldn’t say he hit that hard or even that he was a better boxer then I am but he had months to prepare and I had 2 weeks and making weight took a lot out of me. EBOX – so you think the short notice and making weight effected you?

fight or not, my reflexes were really show on the night and my legs felt really weak so when I got hit I couldn’t regain the strength in my legs quick enough. I went to win the fight, I was winning round 1 until the knockdown and I couldn’t recover in round 2. Like I said I think I have better skills then him but on the day he won the fight and the 2 weeks’ notice and making weight affected me. EBOX – what plans have you got next? Munyai – well I have to talk to my team and my manager but I really want a rematch with Quigg where I have more than just 2 weeks to prepare for the fight. I think I can offer so much more then what I did, I mean I have been down serveral times in my career and I know what to do afterwards, I know how to take a punch and how to defend and survive if I go down but I couldn’t do anything I wanted to do because I just didn’t have the same preparation before the fight. If I cannot get a rematch I will look at some of the other prospects and contenders inside the UK to try get a big win so they cannot say I do not deserve the rematch.

EBOX - Do you think Quigg is a good fighter? Munyai – he is a good fighter but he is easy to hit, I was on top of him for the majority of the first round until he got me with a good shot and my lack of preparation compared to his full preparation made the difference. A lot of the best things he did in that fight like having good hand-speed, cutting the ring down and punching power was more to do with me having no preparation for the fight and therefore couldn’t handle what he had, it would be different when he faces people who have a full camp and are fully prepared also.

Munyai – yes, my last fight was 9 months previous to the Quigg fight and I had only 2 weeks’ notice for that fight after the original opponent pulled out to decide if I want that 67

FIGHTERS CORNER

Kinda Issouf Interview hometown but I was suffering from double vision. EBOX - When are you next in action?

Kinda Issouf is a Light Welterweight boxer from Burkina Faso living in the Bronx, New York, he is currently targeting a fight with WBO Light Welterweight champion Chris Algieri. EBOX - You recently lost to Chris Howard, many people think they robbed you in that fight, what do you think? Issouf – that’s right, the judges don’t seem to want to give me anything on the decision so to change that I have to start knocking people out. I do not know why they robbed me of the decision it just happened EBOX - In your second loss you didn’t get robbed, what happened in that fight? Issouf – that fight was in my hometown and I brought a lot of fans to that fight but I suffered a fracture on my left eye (socket) in the first round from a head-butt but continued to fight until the fight was over and I didn’t get the decision, I didn’t want to give up in front of my fans and my

Issouf - I am back in action in September I think, they wanted me to fight Algieri when I was undefeated but know it’s hard but we are both with the same promoter so if I get a few wins under my belt I will be happy to take the fight. EBOX – did you think Algieri beat Provodnikov? Issouf – he did his best, he got knocked down twice in the first round and his eye was closing after round one showed heart but it was a close fight, he tried hard and they gave the decision to him. I didn’t personally think Algieri won the fight, he was in his hometown, he landed punches but Ruslan landed shots on him too. EBOX – if you do fight Chris Algieri do you have a game plan to beat him? Issouf – I want the fight to happen and it will be a crazy fight, I will be prepared for anything I can defend and I can attack, I have faster hands and better movement, I will be prepared for anything. He tried hard to win the championship and he is the man right now. My only fear is if it goes to a decision will i get the decision.