TOP TIPS YOU CAN THROW AWAY

 

Everyday people ask very basics questions and im shocked they still think they work!  Here is a list of some of the things we get asked about. Its not that I dont think there is any benifit to the below, in many cases, i use them for my clietns, the point is they are used for the normal basic reasons of either eating healthier and improving strength, fitness, flexibility and not as some miracle trick that will help them lose weight.

 

1. Metabolic Training

So the latest craze these days it metabolic training. This is a form of training that claims to boost your metabolism! Here is where the problem lies. All training boost your metabolism, the harder you train the more it is boosted.  Studies do show that this type of training can be more effective for increasing your metabolic than other forms of training. However, and its a big however... In fact it is huge, that is assuming all variables are equal. 

 

Beginners? Injuries? motivation? We have known for 100 years that short high intensity intervals causes more changes than plodding along slowly. That has never been in doubt. From increasing muscle volume to raising the bodies temperature and the work done then to cool it over the next 10-12 hours (thermoregulation, a vital part of homeostasis). Ok so i threw that in their just to look smart. But thats exactly what these magazines and trainers do. Ask them "how" it increases your metabolism? By which mechanisms. Are you the type of person who lies to go kill themself everyday, flog yourself to the point at which you cant breath, rest for a few meager seconds and do it again. Everyday, every week, every year?  If you are then this type of workout will be good for you, and it may help you to lose weight 5-10% quicker than normal training. Which would equate to a few lbs every 6 months. 

 

Dont get me wrong i take bootcamps and many of my clients do these workouts theyre great. But theyre not always the best thing for all people. There are many consideration and the truth is when i see another PT or an instructor doing a metabolic session im usually laughing because my guys are working harder (and adapting their metabolism) just as much if not more doing their runs or weights etc. 

 

 

The harder you work, the fitter you get, the more muscle you gain, the more energy you can use up BOOOOOM! Increased metabolsim, but this is true of everything from Zumba to bootcamps. The amount of change is the only difference.

 

2. HITT

High intensity threshold training. Pretty much the same as above.  The aim is to work really hard, at your threshold,  (near your limit) and this will stress/stimilate your body into adaptation... and it works!

 

It works for the same reasons as above. If you work hard (at a higher intensity) your body will respond to a greater level. its called getting fit, stronger, more flexible etc. HITT training should be large body movements that involve little skill. The aim is to get you working hard, very hard. So when i see instructors giving people planks, A fairly sedate form of isometric training involving few large muscle groups its quite funny. Why  describe planks as being easy.

I dont, but compared to the big movements they are, even though they really hurt. Wear a heart monitor and see how high your heart rate goes.

 

Big movements, large swinging boxing, lie down stand ups, running, swimming, cycling, rowing, sprints, burpies, floor to cieling presses (light weights), jump squats.... All big exercises! 

 

 

 

3. Peppers/Spicey Foods

Love this one. if eating foods could raise your metabolism, wouldnt everyone in countries where they ate lots of those foods be slim? Ill give you a minute to ponder that one. Come on, if it really was as simple as eating a chilli a day wouldnt we all be slim. Look, the facts are people lose weight eaten a variety of diets and foods. there is more than one way to skin a cat. But all diets that work have 1 thing in common. (bear in mind one diet can work great for one person and terrible for another)

 

They involve eating more of the good stuff and less of the bad stuff!

 

"Diets are an attempt to overcome the psychological boundires that stop people from eating healthy"

 

4. Functional Training

Firstly most functional training is not functional. It is designed to help people perform tasks in their life better. If increasing flexibility helps someone then its a functional exercise. if being stronger helps a grandmother lift her grandchild, its functional.  Swinging sledgehammers and flipping tyres is not that functional. Yes my bootcampers do all of that. But they do it because its good fun training and great for their muscles, back and core muscles. 

 I often over here trainers tell their clients, we will work on some functional training and this will help you lose weight. Really? what? how the heck?  If the functional training involves them getting stronger and fitter then of course it will help, just as non functional training will.

 

5. Kettlebells - Apparently kettlre bells is the class to go to. Its amazing! Seriously it is, one class and you will be ripped like all the models in the magazines who never do kettle bells as part of their workout, but because they have six packs, get paid to do a photoshoot with kettlebells! I terach kettle bells, theyre a great tool,  and kettle bell classes are great (kettlercise has nothing to do with kettlebells btw). But theyre great in the same way any other class is great. If you get fitter and stronger it will help you in your fight with the buldge. More muscle and more calorie burn ability due to your increased fitness

 

6. Eat 5-7 meals a day

This works for lots of people, but for others it doesnt. there is nothing wrong with this at all. But it doesnt work any better than all the other methods. The aim is byhaving lots of little meals your less likely to snack as you wont be hungry. But what if your problem isnt snacks? What if your problems are meals, 7 bad meals arent going to change anything.  Like all diets eating more of the good stuff and less of the bad stuff will work. Find a way that works for you, and go with it.

 

7. Avoid Carbs

Yes avoid fruit and veg. Thats right! WHAT...? Avoid carbs? who ever told you this should be shot!!! Period! 

 

If they say avoid processed carbs thats entirely different, put the gun away. Avoid simple carbs (i dont like this as most fruit contains simple carbs). Here is what they mean. avoid the crappy carbs that are manmade and throw in piles of sugar to sweeten things up. Soda drinks, candy, sweets etc. Soem may also include grains such as heat (pasta. bread etc). There is evidence to support this however it is not conclusive. The above mentioned carbs have less vitamins and minerals in the than fruit and veg (however they have more than the junk food you were eating before). They dont necersarily have more energy. For example 1 banana has more energy and sugar than one slice of white bread. Here is the kicker though. Who has one slice of bread, if like me you eat a loaf at a time, maybe a banana was the better choice. When looking at pasta, potatoes, rice it is important to compare the amount of it you eat with the amount you would eat of the other foods (veg for example). Most athletes eats rice, pasta and potatoes and theyre not fat. So to say that these are rthe reason people are fat is just wrong.

 

8.Dont eat late at night

If you eat junk food at night then this may be good advice. The theory goes your metabolism is slower at night because your sleeping. The reality is this makes no significant difference what so ever. Most people in shape, Fitness models, Personal Trainers, Athletes eat late at night. Often its carbs (& protein) and very late. 

 

Weight loss is pretty simple

 

Eat healthier and get fitter/stronger! If you conitnuously improve on those areas you will lose weight over the next 12 months! There are no tricks, there is no 1 formula that works and there certainly isnt any peppers/chillies or a time frame which is the difference between fat and fit!