Ultra-fit 19-9

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ultra-FIT MAGAZINE

more training plans, more fat burning tips, more nutrition advice... more results

win over £1000 of super stylish Technogym Kit Vol.19 No.9 December 09 £3.99

STRONG AND FIT

STRONG

AND

FIT

VoluME NINETEEN NuMbEr NINE

TRAIN YOUR BODY SHAPE

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Triathlon Get Football Fit Recovery Foods Pilates

FIGHT FAT FAST

High Intensity Training Marathon Hero Training Plan The 12 Days of Festive Fitness Get a Strong Back www.ultra-FITmagazine.com ISSN 0957-0624 0 9

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19-9 p28 Motivation:Layout 1 10/11/2009 13:03 Page 28

MOTIVATION

Making your differences work for you 28

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MOTIVATION

Cognitive Hypnotherapist Trevor Silvester of The Quest Institute explains how our personality types affect the way we train.

O

ne of the things that makes the human race so interesting is the fact that we are all different. But despite this rather obvious fact, we still assume that everyone else should think and act as we do. Similarly, if something works for us, we think it must work for everyone else as well. But the key differences in the way people think can have a huge impact on the way we perform in sport — and in life.

Defining the differences - representational systems Learning how you think is the first step to improving performance. I use Neuro Linguistic Programming (NLP) to label these differences, which was developed in the 1970s. It puts people into four categories: ■ Visuals ■ Auditories ■ Kinaesthetics ■ Digitals

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NUTRITION

Recovery

foods

By Anita Bean BSc R.Nutr

Looking for the secret to rapid recovery? It is, in a word, food. Whether you’ve just finished a 20 minute jog or an hour’s grueling weights workout, eating the right foods after exercise will help you recover fast...

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NUTRITION

will be used. Your aim is to begin replenishing these stores as soon as possible, particularly if you exercise daily.

The enzymes that convert food into glycogen are most active immediately after your workout, leaving you a crucial thirty minute period to reload your muscle fuel supplies. Wait longer than two hours and your body’s ability to

Your recovery meal should contain both carbohydrates to replenish depleted glycogen stores, as well as protein to repair and rebuild the muscles make glycogen drops by 50 per cent, according to a 1998 study at the University of Texas. The longer you wait, the more sluggish you will feel the next day. Aim to have a recovery snack as soon as possible after exercise, ideally within 30 minutes. This rule applies to your normal workout as well as competitions.

How much and what should I eat after training?

W

hat and how much you should consume depends on how much energy you’ve just burned and what type of exercise you’ve done. The ideal recovery meal after a strength workout will be different from after an endurance workout.

How soon should I eat after training?

The quicker you can get food into your body after your workout, the quicker your body will recover. Any workout longer than 60 minutes will deplete your muscle fuel stores (glycogen). The longer and harder your workout the more glycogen

Your recovery meal should contain both carbohydrates to replenish depleted glycogen stores, as well as protein to repair and rebuild the muscles.

Consuming them together promotes faster recovery of glycogen stores and rebuilding of muscle tissue compared with a carbohydrate-only snack or meal, according to research at McMaster University, Canada. Carbohydrate and protein raise insulin levels in the bloodstream, which allows both glucose (the building blocks of glycogen) and amino acids (the building blocks of protein) to pass from the bloodstream into the muscle cells. It also helps reduce muscle damage and soreness, and promote muscle repair, according to a 2007 review of studies carried out by researchers at Maastricht University.

However, the ratio of carbohydrate to protein is important. Your recovery meal should contain about four times as much carbohydrate as protein, according to a University of Texas study.

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19-9 p60 C Pearce Circuit:Layout 1 13/11/2009 11:41 Page 60

WORKOUT

20/20 fitness

in 2010 Shape Up Circuit Style with Caroline Pearce

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WORKOUT

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osing weight, shaping up and looking fab is not just about hitting the road and clocking up the miles, or slogging your way through a mind numbingly long, arduous bike or elliptical workout. In fact cardio is actually the slowest way to lose weight! Instead, it’s all about high intensity training that burns more calories faster and boosts your metabolism. Less fat and a lean physique equate to superb calorie burning all day and every day.

Former international athlete, model, fitness presenter and Gladiator, Caroline Pearce (AKA ‘Ice’), swears by high intensity circuit training for getting in shape with minimal gym time but maximal results. ‘I don’t have as much time to workout as I’d like, but I still want results, so I’m mindful of my workout intensity. I

like to push my own boundaries and train until I drop. That’s satisfying!’ Caroline believes it’s better to maximise your fitness gains, with minimal time expenditure, by completing short, sharp workouts. As, she

says’ “If you can multi-task during your workout then you’re wasting your time, better to focus and get fantastic results in quick time! My super circuit should take around 20 minutes to complete.’

Caroline Pearce’s Super Circuit Equipment: fixed head dumbbell or equivalent, kettlebell, Powerbag, medicine ball.

How to perform: Intermediate and advanced individuals should do the circuit two to three times non-stop. Warm up with 3-5 minutes of jogging/marching on the spot and then perform some functional movements for the arms and legs, such as arm circles and walking lunges.

Warm down after the circuit, with some gentle CV exercise and perform held stretches (for 10 sec.) for all major body parts.

Those new to exercise should perform 10 reps of each exercise and take a minute’s recovery between exercises. Start with one circuit and build up to 3-4 circuits, by reducing the rest time between exercises and adding additional circuits over time.

ABS

Weighted side twist and tap

1 Sit in a crunch position with legs off the floor. Hook your feet over one another for stability. Hold a dumbbell in both hands and tap it to the floor from one side to the other, rotating your body as you hold the trunk angle. Do: 20 reps Progression: increase the weight.

Mountain Climbers

ABS

2 Start in a push up position with arms straight, then bring one knee in towards the chest, then jump and switch feet. Alternate legs continuously and keep the tempo high. Do: 20 reps Progression: 1) increase range of movement 2) add ankle weights.

V-sit Crunches

ABS

3 Sit in a crunch position (at a 45-degree angle), hold a dumbbell with both hands, bring your knees into your chest and hands over your knees. Then extend your legs and bring the dumbbell into your chest as you open out your position. Do: 20 reps Progression: perform V-sit with straight legs and arms to create a pike position.

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FITBIZ

the power of definition

7 100 ultra-FIT

Powerful Reasons to Define your Personal Training Niche

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FITBIZ

The most successful personal trainers have one thing in common — they have all defined their market and created a niche for themselves. This alone has a powerful impact on your ability to profit from personal training and yet the majority of PTs don’t do it.

By Yvette Nevrkla

T

here exists an ill-defined collection of personal trainers out there, all with very similar qualifications, skills, services and promotional materials. It’s almost impossible for your potential customers to choose one PT over another.

There’s nothing to make you stand out, nothing that defines you as a PT. If getting new clients and holding on to them is a struggle then it’s very likely because you’re not working within a specific niche market.

It doesn’t matter whether you’re working for a club chain or are working completely independently. You can benefit from defining your market and your niche.

Even if you have achieved a great level of success and are fully booked with clients, you can still benefit enormously by defining your clients and your market. This is the step that will enable you to take your business to another level and allow you to fulfil the bigger dreams and goals you have for your PT career and business.

In today’s economically challenging times it’s easy to opt for the arbitrary approach of throwing your marketing net wide in the hope of getting as many clients as possible. However, this strategy creates a number of problems, all of which limit your success as a PT in the long run.

ultra-FIT 101

19-9 p115 Next Issue:Aus 79 Page 96 Next Issue 16/11/2009 12:10 Page 115

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issue

LOOK GREAT, FEEL GREAT 2020 Fitness in 2010 ultra-FIT interview Still making waves Sharron Davies

Re-FRESH fitness Make the New Year your best fitness Year ever Caroline Pearce shows you how

Running to 10k

You can do it Indoor Sky-diving

Triathlon Train for the ultra-FIT Tri challenge

Accelerate your fitness Mental strategies to achieve your goals

Become a Fitness Professional We tell you how

Wishing you a Fit, Festive Christmas and New Year from the ultra-FIT team

Photography: Grant Pritchard www.grantpritchard.co.uk Model: Caroline Pearce

Marathon Hero Programme part 2

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