Last week in part 1 I discussed the virtues of adopting a more holistic approach to your training with regards to building strength and muscle. This week I’m going to show you exactly how to do that.
Check out part 1 here incase you haven’t a notion as to what I am talking about.
Time and time again I see so many people throwing money away on supplements that I can clearly see will not benefit them or are not required.
You know the lads that are lashing in the Mass Gainers, BCAA's and buckets of whey and then head off and do there 4 Sets, 10 Reps followed by a chipper and a few beers.
Or you have the ladies who beasts the life out of themselves in the gym, live off broccoli and Chicken and wonder why they’re weak, have crap sleeps and constantly crave chocolate.
We mustn’t complain really, we have all the answers on a plate in front of us.
The problem arises however when we try to differentiate between what is a proven training principal or method and something that Joe Blogs thinks is or isn't a good idea but yet has conveniently left all and any context at the door.
You see, context is key when it comes to discussing how one should go about building muscle or strength.
Do you think that maybe you didn't do the paleo diet right or maybe you didn't eat the right vegetables being a vegetarian. Here's one, maybe it just wasn't for you???
Back in 2012 I set about to lose as much body fat as I could; I lost over 30lbs of body fat/water but regrettably some lean mass too. I have eradicated the memory of each and every one of those workouts, because they SUCKED!
If you told me you couldn’t swim then I wouldn’t tell you to jump in the pool. The same applies to running, yet an endless amount of you think you can just throw on you New Year resolution Nike’s and out the door you go wearing down your knees step after step.
Going into the new year I imagine you’re looking to dust off the auld runners and renew that gym membership, ready to fulfill your NY resolutions. That’s great, but something tells me you might need some help!
How many of you eat white bread knowing that in a couple of hours you’re going to have an uncomfortable distended belly. You know you’re going to struggle to poo or else have the runs? How many of you know that you only get 2pm slumps after eating bread or pasta the day before?
So why do you continue to do it? If you put your hand in the fire and burnt yourself you wouldn’t put it in the fire a second time.
Yes, I’m talking about your New Year’s resolutions. You know the ones, “I’m going to give up the smokes, takeout’s, chocolate, I’ll train three times a week, in bed by 9pm and think only happy thoughts all day long”. Ye and three weeks later you’re sitting down in the pub laughing about them and talking about how 2016 will be the year
With the exception of a medical condition there really is no excuse these days when it comes to achieving our fat loss, strength, muscle gain or endurance goals, or any other goal for that matter.
All the science, research, knowledge, how-to’s, training plans, diets etc can be found with the click of a single button or with some choice words in Google.
It’s all there for us!
So with the New Year just around the corner I want to inform you what exactly it is we do and our Ethos at Access Fitness Dublin and who knows we may find you joining us in the New Year.
They say that men think about sex every six seconds, I say they're wrong, whoever they are?
Try every three seconds, except for me it’s food...
Food and sex... Food, sex and lifting weights, every three seconds, all day, every day, always!
I always get asked ‘What would your top recommendations for better health be?’
Luckily I’ve already wrote about them individually, so here’s my top suggestions for better health.
I don't care about being strong or lifting weights, I just want to look good naked!
It's true, the majority of us just want to look the 'dogs' in our birthday suits, and that's great, but what if you were told you could look amazing in the nip and perform like a hero too?
I don’t know what it is. Do people think that because information is free is it not as good as what you’d pay for? I guarantee you that the information I give in my blogs is no different to what I give paying clients. So am I saying that if you were to implement the info from the blogs you’d get the same fantastic results as my paying clients? I’m saying exactly that.
A story about my 4 year old's battle with what was thought to be a serious illness but turns out has a simple cure.
It’s great to see so many people nowadays into their health and ditching commercial gyms for Personal Trainers but at the end of the day, it’s not cheap and so many of you are being conned out of your money and have nothing to show for it after 4, 8 or 12 weeks.
So today I’m going to have another moment of cutting the crap in and tell you the truth.
Here are some of the benefits to reducing the stress on the body with a high alkaline diet.
Skin more elastic, youthful
Deeper and more restful sleep
Abundant physical energy
Suffer from fewer colds and headaches
Decreased risk of arthritis
Reduction of yeast overgrowth
Won’t support Osteoporosis
Increased mental acuity, mental alertness
Legal natural high
I'm a 31 year old Red blooded male. It's late at night, the wife and kids are in bed. I open up my laptop and what's the first thing that springs to mind? That's right........Sugar!
"Fluoride dumbs people down and makes them more compliant, sure just look at the Irish"
If someone come to me and says 'I want to do 20 chin ups'.
The first thing I'd ask is 'Can you do 1?'
No? Well then we'll call 20 your Z goal.
You see more often than not the lot of you set unrealistic goals in an unrealistic amount of time.
This post is for those of you that go to the gym just to be fit and healthy and may not have a complete understanding of what your doing or why your doing it.
It's a simple one on why if you do 4 sets of 10 on every exercise you probably stopped 'feeling the burn' after about 2-4 weeks which for some, may have been a few years ago.
If a Vegetarian goes into a restaurant these days, they would generally be given a good choice to choose from. Someone on a gluten free diet goes into the same restaurant and again will have plenty of options.
I've been a gluten free vegetarian for the last 8 weeks and my only options have been steamed veg, roasted veg and Stir fried veg.
I love this line. I generally ask everyone I consult what it means and generally after a minute of fumbling around trying to string the right words together they give up. A balanced diet or everything in moderation, nobody has a clue what this is.
It turned out that gluten was one of the primary reasons why in the health and fitness industry I've pursued health over fitness.
Not the obvious choice since I competed in sport at high levels since a child and competed internationally at amateur and semi professional from my teens to mid twenties.
Linchpin - a person or thing vital to an enterprise or organisation.
Linchpin is also a fantastic Book by Seth Godin. Whether you work for yourself or someone else, raise kids or teach, this is worth a read. I reckon most importantly a copy should be given to every teenager in every school in the country. It would get them to think for themselves, not go against the grain as much as just not being part of the status quo.
Let's cut the crap.
We both know more often than not you continued to eat when you knew you shouldn't have,
You drank too much wine too often knowing you shouldn't have,
You ordered take out knowing you'd only done a full shop and there was plenty of food there to make a proper homemade meal,
You sat on your ass and made excuses not to move your body (walk, run, cycle, swim),
Most diet plans you try will just end up failing you.This is a post speaking from experience first and then backed up by my education.
Part 2 of the story about my 4 year old's battle with what was thought to be a serious illness but turns out has a simple cure.
A story about my 4 year old's battle with what was thought to be a serious illness but turns out has a simple cure.
Go to the gym but not really sure about what you're doing?
Remember these 7 movements and you wont go wrong.
All my life I've always wanted to be the best as whatever it was I was doing. I've always set my goals high, full of ambition and wanting to achieve. The only downfall with this mentality is physics. For every action there's an opposite and equal reaction. So its great when I'm wired and high as a kite on life but unfortunately I also suffer with low spells where I feel like I'm on the treadmill of life putting in all this effort and sprinting like a greyhound but getting nowhere.
After talking last week about believing more in yourself here's a little speech I went off on social media...............
WOW!!! What a year it's been so far. Hitting all new levels as a Father, a Husband, a Coach, an Entrepreneur and after 32 years I'm still learning about myself and expanding my education on life..............
I would quite happily bet my very last euro that you're not getting enough sleep!
I would also happily bet my last euro that your response would be something along the lines of,
“Well, I get about six hours a night and I don’t really feel tired so, yeah, I think I do”
We Irish are gas. We drive flash cars, wear designer clothes, and eat in fancy restaurants and holiday as often as possible but when you’re told a bottle of fish oil is €30 it’s like ‘WTF? You’re having a laugh!’
At present it is estimated that 300,000 people in Ireland have Osteoporosis. One in 5 men and 1 in 2 women over 50 will develop a fracture due to Osteoporosis in their lifetime (irishosteoporosis.ie). That’s a pretty scary prospect and of course there are many factors that contribute to these stats... lack of vitamin D and poor nutrition being just two of them. However there is definitely light at the end of this tunnel.
Every week I’m trying to think of new things to write about and topics I think you’d find interesting. But sometimes I think it’s a waste because I don’t believe most of you are even implementing the basics. You’re still getting distracted by the lasted fads and quick fixes.
So Po (I may or may not have just called you a fat panda) today I’m going to give you the Secret…….The Dragon Scroll.
I don't think there has ever been a more important or pressing time for the public to know the truth about certain aspects of this industry!
Did you wake up last Monday all inspired with new plans? You know the ones, “I’m going to give up the smokes, takeout’s, chocolate, I’ll train three times a week, in bed by 9pm and think only happy thoughts all day long”. Ye and by Friday you’re sitting down in the pub laughing about them and talking about how you’ll start Monday.
I bet you are!
Don't worry though, I got your back peeps!
"This hurts, that's sore, I don't want to do that lift 'cause I have 'X' wrong with my so an' so"
Classic talk I hear all the time, sometimes out of my own gob too.
Let's face it, we're all guilty of falling into a recovery deficit at some point.
Do you know that every week I get a number of reply’s to my blogs. Generally its people showing their appreciation for the information I supply. Recently though I got some surprising feedback. Someone said to me that I tell people what not to do all the time but never offer the alternative?
Now in my head I’m thinking it’s really simple. Follow things that I include like The Food Chart or The Alkaline / Acidic Chart. Stay away from gluten, drink reverse osmosis or other filtered water. As regards training, one week I gave very simple instructions on how to revamp your old gym programme even if its only machine based. Read it HERE.
We all make mistakes, (I sure as hell make my fair share of them!) we all have to start somewhere too, right?
Usually with a lot of mistakes.
Quite often I see the same mistakes being made repeatedly, that’s why I’m writing this article. Whether you’re training with us here at Access Fitness or heading over to your local health club, there are a few things you can do to help make those goals an almost certainty.
I generally ask everyone I consult what it means to eat a balanced diet and generally after a minute of fumbling around trying to string the right words together they give up. Whether you say a balanced diet or everything in moderation, nobody seems to have a clue what it is.
Nine times out of ten it's Saturday and Sunday where we fall down.
I think it stems from a desire to break out from the constraints of the day to day, Monday to Friday grind; the monotony of mid week compliance.
You just need to learn how to be happy.
Are you constantly searching for happiness in materialistic goods? "Oh if I have that iPhone, 60" TV or new car then ill be happy". So what happens then when you smash the screen on your iPhone, your TV is stolen and someone rear ends your new car? Bye Bye Happiness.
I have to admit, this has become a bit of a pet peeve of mine; the word ‘but’.
Usually followed by an excuse, the kind of excuse that wouldn’t wash with a four year old, the kind of excuses I used to use myself.
When I first opened the doors of Access Fitness Dublin I realised very quickly that I was far more productive between 6-9am than I was between 9pm and midnight.
Three years on and its rare not to find me in bed by 9pm. When I’m in the gym I’m generally up at 5:10am but even when I don’t have to it’s rare that I sleep past 5:30am.
Whenever I’m looking for direction or inspiration; whenever I’m looking for guidance or motivation to achieve the things that I want to achieve, I look to the very people whom inspire me the most.
A former employer of mine once gave me some invaluable advice with regards creating success (a multiple CEO, OBE holder and multiple millionaire- I listened!).
If your Father suffered from Heart Disease and his Father suffered from Heart Disease surely it’s inevitable that you’re on your way down the same path, yes? Don’t be ridiculous.
Did you ever think that maybe you’re grandfather had a bad lifestyle whose habits were passed onto your father who in turn raised you a similar way and that’s how you could end up with the same faith.
This week’s blog is bit different; I want to talk about something I’m seeing more and more of all the time, something that has always struck me as damaging and something that I just can’t ignore any longer. Call it a rant, call it whatever you want.
For those of you that actually read my emails and follow my Facebook posts you’ll be well aware that I’m a big believer in building our foundations in Training, Food and Lifestyle so when things go wrong as they sometimes will like an injury or a two week blow out in the canaries we will have plenty of good habits to fall back on and it won’t be as heart-breaking to get back on track.
When I suggest to my clients that they should jump on the rollers or do some activation work while I’m setting up at the beginning of a session I can bet my bottom dollar that nine times out of ten the following inevitably happens; they all go straight to foam rolling the Calves.
What’s wrong with that I hear you ask?
Let me start with this is not a blog of abuse. Even if you get pissed off with me after the first couple of paragraphs because I will probably hit a nerve with some. Please read to the end. Thank You.
The majority of us will fall somewhere in between two of these body types. Whichever category you place yourself into, you should never use it as an excuse or a crutch; It is more than possible for anybody, regardless of ‘body type’, to build a physique to be proud of and there thousands of examples out there to prove it.
This is a line I’ve said so many times to clients in my facility. You see if you have a bad lifestyle and are putting on weight a simple reason may justbe an over consumption of calories.
With refined and processed foods it’s very easy to clock up calories, so let’s say you wake up one morning and that’s it! This is the day it’s all going to change. You’ve been talking to Mary up the road and she’s telling you that you just have to eat ‘Clean’. So you plan out your day with 3 meals and no snacks that looks something like this:
The day I took my final practical assessment to get my cert I saw and heard some very interesting things. It took place in a big gym, full of all the latest machines and as many pink dumbbells as you could fathom
I’m writing this blog not as a Fitness or Health Professional but as a parent. Angie got in touch with me last week asking about her child. What should they eat during the day and around GAA. She tells me they have football coaches telling the kids this and that when they’re not qualified to but let’s not stop there. My children go to a national school and it's just garbage that’s being fed in by the government so it's bad information been given by teachers. So here is an insight into my children’s food and activity diary for the week. My two are Rod (9) and Todd (5) years old.
I personally lean somewhat towards the latter category and this might be viewed as a disadvantage, however when it comes to building muscle it’s relatively easy for me. Where we may view those who can eat freely without gaining weight as ‘lucky so and so’s’, for someone struggling to build muscle due to their genetics it could seem like a terrible hardship. Still, I can’t feel too sorry for them!
Last week I talked about the supplements that I believe should be taken by everyone from the sedentary to the athlete. If you missed it have a read HERE.
This week it’s the nice to have and I’m going to keep it brief and only going to talk about supplementing around your workouts.
In this, the final part to my endurance training for beginners series I'm going to outline a few considerations to supplement your training and keep you feeling strong and supple throughout.
Some videos to guide you through some basics of the basics.
So you went out there and you got stuck into some base endurance training, but now it's time to take things to the next level...
Cancer has developed a taboo about it like religion or your kinky sex games. I think it's because there is so much of it going around these days that people are afraid they'll offend someone.
It's a topic I do read a bit of and enjoy watching documentaries. Unfortunately the medical system in Ireland and the UK is a bit one tracked when it comes to cancer. People are lead to believe that your only options are Chemo and Radiation and that's it.
But what about our other options.............
In the following series I'm going to outline a very simple strategy to getting started with endurance training- it will by no means be exhaustive, however it will provide the novice with the bare bones to execute effective training prior to an event or challenge.
At the moment I've tonnes of half written or half researched blogs on my hard drive. I'm going to do a clear out now but here's one I came across on food additives. I'd wrote it back when I'd wrote a series of blogs on stressors in the body. Click any of the following to read them. Gluten, Fluoride, Artificial Sweeteners
Did you know that not drinking enough water can cause you to retain water?
I know, go figure, right?
Here’s the problem...
I bet there's not one of us that can say hand on heart we haven't fallen for one of these somewhere along the way!
It's high time that these fitness 'truths' were finally laid to rest...
Crippled with DOMS in the days after a workout?Protein shakes and stretching not cutting it?
Don't worry, I'm not trying sell you anything. I merely want to let you in on an exciting revelation I made recently that could see your days of debilitating DOMS become a thing of the past.
In the pursuit of weight loss, or more specifically, fat loss, making your diet work in your favour is of paramount importance!
Technically Vitamin D isn't a Vitamin at all. It's more of a hormone similar to that of cortisol (only way better).
So what's it good for?
Here's the deal, people...
Sitting for long periods of time in your chair, at your desk is slowly destroying your body.
Hey, ever wondered how to have your cake and eat it too?