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How water weight affects the scales! ------------------------------------------------------------- When you’re working toward a weight-loss goal, stepping on the scale and discovering you’re a few pounds lighter can motivate you to keep focusing on healthy habits. However, fluctuations on the scale could be due to water weight and not fat loss. Here’s how to know if your efforts are paying off and why you should be mindful when you step on the scale. WHAT IS WATER WEIGHT? --------------------------------------------- What we see as a decrease in body weight is a change in muscle, fat and water. Water makes up 60% of your body weight, and it’s one of the first things you lose. Fat mass doesn’t change overnight, but you can lose as much as five pounds of water in a day. Average 24-hour urine loss ranges from 800–2,000 millilitersof fluid or about 1.8–4.4 pounds because water is heavy. It sounds drastic but as you lose water, you’re also replenishing it through food and drink. By contrast, it’s virtually impossible to burn off a pound of fat in a day. Let’s do the math: A pound of fat is 454 grams, and assuming each gram of fat yields 9 calories, you’d need to burn 4,086 calories to lose one pound. Few activities can stimulate that level of calorie burn. WHY WATER WEIGHT COMES OFF FASTER THAN FAT ----------------------------------------------------------------------- Most people with a weight-loss goal eat fewer calories, carbs or both and exercise more often. When you cut calories and carbs for weight loss, the first place your body dips into for extra energy is glycogen (Think: stored carbohydrates), which is housed in the liver and skeletal muscles. Glycogen is usually stored with lots of water, so tapping into it releases a lot of water. Exercising more often will also cause you to lose water weight through sweat. You’re still losing fat, but at a slower rate than water. 6 FACTORS THAT AFFECT WATER LOSS ------------------------------------------------------------------ Certain foods and nutrients can shift your body’s water level short-term. They include: 1. LOW-CARB DIETS As mentioned above, cutting carbs releases water because it causes your body to tap into its glycogen stores. 2. HIGH PROTEIN DIETS If you bump up protein intake to enhance weight loss, you will lose more water through urine. Protein breakdown creates urea and other nitrogenous wastes that require water to remove them. 3. SALT Your body retains water to dilute excess sodium from a high-salt diet. While this has a small effect on water weight, it can harm your health over time. Holding onto excess sodium and fluid increases your blood pressure. Your heart has to work harder, causing wear and tear on your cardiovascular system. Whether or not water weight is on your mind, it’s a good idea to eat less sodium. 4. CAFFEINE Caffeine is a mild diuretic, meaning it increases urination and water loss. Research shows this effect is strongest in individuals who are new to or deprived of caffeine. If you regularly caffeinate, drinking coffee and tea does little for your water weight. 5. ALCOHOL The classic hangover headache is partly due to dehydration. Alcohol prevents the release of vasopressin, a pituitary gland hormone that regulates how much water is lost through urine. Water loss (and dehydration) is a side effect of drinking alcohol, though it’s definitely not a good solution to get rid of water weight. 6. EXERCISE Intense workouts, especially those in hot and humid weather, increase our sweat rate and water loss. This is why some long-distance runners weigh themselves pre- and post-run to determine how much fluid they should drink to replace sweat loss. It’s known that even mild dehydration can negatively affect exercise performance. THE BOTTOM LINE Water weight can be annoying since no one likes feeling bloated, but it’s thankfully a short-term issue. It’s normal for your water weight to fluctuate from day to day. This is why weighing yourself weekly is better than weighing yourself daily when you want to gauge progress. Long-term changes in body weight result from change to lean muscle or fat, which is what you want to see. Finally, abstaining from water won’t help you lose weight — the opposite is true. Good hydration aids your weight-loss efforts by curbing hunger and enhancing fat burn. So keep hydrated!! Tony

What Is Whey Protein? -------------------------------- Get the lowdown on whey protein: what it is, how it’s made and whether you should be taking it. If you go to gym to lift weights, do cardio or both, or you regularly pound or pedal the pavement for your fitness fix, eating lots of protein will help rebuild and repair the damage done to your muscles for a stronger, leaner body. A quick and easy way to increase your intake is a protein shake made with whey powder. So if you want to build a bigger, stronger and leaner physique, consider investing in a tub of high-quality whey protein powder. What is whey protein? ------------------------------- Whey is a by-product of the cheese-making process – the liquid left over once the milk has been curdled and strained. In its powder form, it’s one of the most popular sports nutrition products in the world because of its availability, cost and effectiveness. Once consumed whey is rapidly digested and absorbed by your digestive system so it gets into your bloodstream and then your muscles very quickly, which is beneficial after training when you need to initiate the recovery process. Whey comes in four forms, all of which are abundant in branched-chain amino acids (BCAAs), the crucial elements in rebuilding and repairing the muscular damage caused by working out. Why do I need whey protein? ----------------------------------------- If you are following any sort of exercise programme, whether it’s based around weights, cardio or endurance training, then you may benefit from more protein than the UK government’s current recommendation of 55g per day. Whey offers a quick and easy way to increase your daily intake, especially after your training session when you might not be inclined to cook and eat a full meal. But it’s important to remember the clue is in the name of supplements – they are designed to fill in the nutritional gaps of a complete and varied diet. Getting the majority of your daily dietary protein from red and white meat and fish is the way to go, because you’ll also consume the essential vitamins, minerals and other nutrients vital to optimal health. Concentrate whey protein - is typically lower in fat than other forms and has higher levels of carbohydrates from lactose, the type of sugar found in milk products, and bioactive compounds. The protein content by weight can be anywhere between 30% to 90%. Isolate whey protein - is processed to remove fat and lactose, but is also lower in health-boosting bioactive compounds. The protein content by weight is at least 90% . Hydrolysate whey protein - is pre-digested and partially hydrolysed, which means water is added during the production process to break down the constituent compounds to make them easier for the body to digest, but this increases the cost. Native whey protein - is the purest form because it is extracted directly from skimmed milk, rather than being a by-product of the cheese production process like concentrate and isolate. It is very low in fat, lactose and bioactive compounds and the protein content by weight is typically 95% or higher. How much do I need? ------------------------------- Most serving suggestions are around 30g, and with good reason. Research suggests this is the ideal amount to repair the damage done through training and initiate muscle protein synthesis – the process by which new muscle tissue is laid down. Studies also show that a diet high in protein can help reduce body fat levels, so you’ll not only get bigger and stronger, but leaner too. When do I take it? -------------------------- After a workout is the most obvious time to consume whey protein powder because that’s when your muscles need it most. Drinking a shake of whey mixed with cold water or milk within 30 minutes of finishing your training session will initiate the recovery process by flooding your bloodstream with amino acids, which are quickly shuttled into your muscle cells where they can be laid down as new muscle tissue. You can also take whey protein at other times: blend a scoop of your favourite flavour with an egg and a banana for some high-protein breakfast or dessert pancakes, for example. It’s especially useful to have to hand to mix with water when you’re out and about and don’t have time to eat a proper protein-rich meal. Enjoy. Tony

Remember gym open as normal Saturday and Sunday, but Closed on Bank holiday Monday! Tony

Will Someone Please Tell Me What Refined Carbs Are and Why They're Bad for Me? -------------------------------------------------------------------------------- Nutrition trends are a lot like high school friendships. One day you’re in, the next you’re out. Sadly, that’s been the experience of our friend, the lonely carb. No one seems to want to sit with them at the lunch table anymore. With the popularity of Atkins, paleo, gluten free, and now keto, we’ve seen almost a complete rejection of carbohydrates when it comes to health and fitness. The reality, though, is that carbs are not the devil that wellness blogs have made them out to be. They’re the energizing fuel and a premium snack for your body and brain. You just have to know which ones to keep around. There are three main carbohydrate types: starches, fibres, and sugars. While some sugars are naturally occurring and bound up with beneficial fibres — oh hi there, fruits and veggies — we’re not really concerned about this for the general population. We can all likely benefit from being moderate about our intake of refined carbs, however. What are refined carbs? --------------------------------- Refined or “simple” carbohydrates These are carbs that either: 1. Are naturally low in fibre and nutrients. 2. Have been processed in a way that strips out fiber, vitamins, and minerals. Without those beneficial fibres, they raise our blood sugar and insulin faster, leaving us ravenous again soon after eating. Refined carbs can be further classified as sugars and refined grains. Sugars ----------- Found in pastries, cakes and pies, candy, soda, and cookies — sugars are often refined commercially or added to foods to make them sweeter, prolong their shelf life, or improve their texture. Research has linked excessive sugar intake, especially in sugar-sweetened beverages, to an increased risk of heart disease, diabetes, and cancer. The American Heart Association (AHA) recommends that men stick to no more than 9 teaspoons of added sugars a day, and women just 6 teaspoons. The official US guidelines suggest that sugars be limited to just 10 percent of daily calories. So, for a 2000 calorie diet, that would amount to about 50 grams per day. To put those numbers into perspective, one pack of Reese’s Peanut Butter Cups (aka just two lil’ cups) has 22 grams of sugar. Refined grains ---------------------- Grains in their whole, unadulterated form are powerful sources of nutrition and fibre. Unfortunately, most of the grains in the average American’s diet have been milled and processed so the beneficial bran and germ is removed. These processed grains end up in white bread, de-germed cornmeal, white rice, white pasta and sweetened cereals. The processing may prolong the shelf life of grains (not to mention provide a soft, pillowy mouthfeel) but it also removes fibre, healthy fat, iron and B vitamins. According to research, sticking to whole grains with the aforementioned compounds still intact may help reduce the risk of heart disease, cancer, and diabetes. It could even help increase your lifespan. How refined carbs impact the body ------------------------------------------------ This gets a bit science-y — but stick with us. When we consume refined carbs stripped of digestion-slowing fibre or fat, disaccharides (sugars like sucrose, lactose, or maltose) are broken down very quickly into easily absorbed monosaccharides (also known as blood-sugar spiking glucose). As that sugar swiftly enters the blood, the pancreas produces insulin which opens our cells, like a metaphorical garage door opener, to allow the sugar in for energy or storage. Without protein, fibre or fat, our cells get sugar delivered to them very fast, prompting an energy spike, followed by that dreaded crash. While you battle fluctuations in energy levels, you may also find yourself intensely hungry shortly after eating. This is one of the major reasons why eating refined carbohydrates is linked to increased appetite, weight gain, and waist size. One 2019 study found that participants who were fed an ultra-processed diet rich in refined carbohydrates ended up consuming an additional 500 calories more than those who were fed whole grains. Even more reason to stick with whole grains, a meta-analysis of studies and articles spanning a whopping 40 years found that people who ate more fibre and whole grains had lower body weight, cholesterol, and a 15–30 percent lower mortality rate. How to spot refined carbs ------------------------------------ So, you know there are refined carbs in that box of semi-stale donuts in the staff room and that oversized Frappuccino, but you may be surprised to find refined carbohydrates lurking in unsuspecting “health foods” as well. When reading nutrition labels, it’s important to look beyond the carbs or even the “sugars” on the label. While the FDA has recently updated their nutrition facts label guidelines to explicitly call out “added sugars” from naturally occurring ones, some food manufacturers have until 2021 to comply. Until then, it’s up to you to do some investigative work with those ingredients lists. When deciphering your grains, look for the words “whole grain” at the top of the ingredient list. Words like “wheat,” “brown,” or “fortified” may carry a health halo with them, but they may still equate to a refined carbohydrate product. As for stealthy sugars, look for words that end in the suffix “-ose” like sucrose, maltose, or fructose, along with any syrups, nectars, honey, and fruit juice concentrate. Places refined carbs lurk ------------------------------------ Low-fat foods Low-fat or “diet” nut butter, condiments, and snack foods are one of most surprising sources of refined carbs, as food manufacturers often have to add sugar when they remove fat to improve flavor and texture. For that reason, research has found that low-fat products tend to have more sugar than their full-fat counterparts. Considering that healthy fat actually has a beneficial impact on blood sugar response, we suggest reaching for a full-fat product whenever possible. Canned soups That creamy, thick soup is often thickened with a “roux” — aka a high-fat mixture of butter and refined white flour or cornstarch. Make your own creamy soup by mixing in a pureed can of white beans or lentils for an extra dose of protein and fibre. Sauces, gravies, and salad dressings Like soups, a lot of gravies and sauces are thickened with white flour or cornstarch. Even so-called “savoury” sauces and dressings contain added sugar and corn syrup. Thicken sauces yourself using whole wheat flour or pureed root vegetables, and use naturally fruity vinegar like apple cider vinegar in dressings to avoid the need for extra sugar. Fruit-flavored yogurt While yogurt and fruit separately are amazing, most fruit-flavoured yogurts contain about 12 grams of sugar per 100 grams, and a standard yogurt cup holds 150–170 grams of product. Buyer beware. Add some sweetened store-bought granola, and your breakfast has quickly become dessert. Make your own higher-fibre, low-sugar parfait by combining Greek whole milk plain yogurt for protein and fat, a handful of fresh berries and a sprinkle of high-fibre bran-based cereal or nuts. Granola bars, power bars, and protein bars Marketed as a healthy on-the-go option for adults and kids, most commercial bars are designed for athletes, not a 3 p.m. nosh at your desk. A lot of the most popular options on the market clock in at as much as 22 grams of added sugar, which tallies nearly all your recommended amount of sugar for the day! Make your own bars at home with a combination of nuts, whole rolled oats, nut butter and a bit of dried fruit to get a more satiating and stable carbohydrate dose. Dried fruit can also contain a load of added sugar though, so opt for dehydrating your own, or looking for that “no added sugar” label. Fried foods When you think of fried chicken, you probably aren’t thinking as much about the carbs as you are the massive load of fat, but that crispy crust is likely not whole grain. Skip the take-out and whip up your own chicken nuggets or fish strips using whole grain oats, whole grain flour, or almond flour. Smoothies Smoothies have a lot of great nutrition potential, but a lot of commercial smoothie bars prepare them more like milkshakes than a balanced meal in a glass. Thanks to a combination of fruit juice and sweetened frozen yogurt, some regular sized fruit-based smoothies clock in at 50–65 grams of sugar. Yikes! Make your own at home by pureeing together frozen berries, nut butter, and Greek yogurt for a nutrient-dense sippable snack. What to eat instead If you’re looking to cut back on refined carbohydrates in your diet, your number one goal should be to cook and eat more whole foods, in general. This will help you cut back on some of the added sugars and refined grains that sneak into a lot of processed foods. Swap out refined grains with their whole grain counterparts when choosing bread, pasta, rice, quinoa, and oats. If your family has a hard time making the switch, replace some of your grains with fibre-rich vegetables to help stretch your starch. For example, zucchini noodles and cauliflower rice can reduce your carbohydrate portion and add a ton of fibre and antioxidants, all while slashing calories and refined carbs in the process. As for sugars, explore using fruit to sweeten snacks and desserts instead of relying on syrups or sweeteners. Ripe bananas can replace a lot of the sugar in baked muffins or breads, and stewed berries set with chia seeds make an amazing no-added-sugar jam. Takeaway -------------- Carbohydrates are macronutrients that offer our body a myriad of nutrients and energy. Choosing unrefined whole grains and foods with no added sugar while pairing them with a source of fibre, protein or fat will help you reap their energising benefits without the unpleasant blood sugar spike. Have a great weekend... :-)

How to Do the Perfect Plank ---------------------------------------- If there’s one exercise we all love to hate and hate to love, it’s this one. A plank is a simple, effective bodyweight exercise that requires no equipment and can be performed just about anywhere (well, use your judgment). Holding your body (light as a feather) stiff as a board develops strength primarily in your core — the muscles that connect your upper body and lower body — as well as your shoulders, arms, and glutes. Find out how to perfect your planking (no, not that kind) and fix some of the most common plank mistakes. Plank variations ---------------------- Standard plank ---------------------- 1. Plant hands directly under shoulders (slightly wider than shoulder width) like you’re about to do a pushup. 2. Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees. 3. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back. 4. Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form or breath. Forearm plank ---------------------- This variation, one of the most common ways to perform a plank, is slightly easier than holding your body up with just your hands. Place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width. If flat palms bother your wrists, clasp your hands together. Note: Any of the following plank variations can be performed with straight arms or in a forearm position. Knee plank ---------------- This plank is noticeably easier to hold than the traditional straight-arm plank, which makes it great for beginners because it allows them to concentrate on form. Resting your knees on the ground puts less stress on your lower back. Rest your knees on a rolled-up mat or towel if they feel uncomfortable on the floor. Side plank --------------- This variation engages your obliques (the side muscles of your core) better than a standard plank. Lie on your side with one leg stacked on top of the another, then prop your body up on your hand or elbow while keeping feet stacked. You can make the plank more difficult by raising the opposing arm or leg — or both — in the air. You can make it easier by crossing the upper leg in front of your body for additional support. Single-leg plank ----------------------- By removing one point of contact with the ground, this variation increases the demand on your core. Position your body in a standard plank, then lift one leg toward the ceiling as far as you comfortably can without compromising your back. Keep hips parallel to the floor, then alternate legs. Medicine-ball plank --------------------------- Up the intensity by planting your hands on a medicine ball rather than on the (much firmer, steadier) floor. Stabilizing your body on an unstable ball adds a balancing component to the move, increasing the demand on your core. Follow the same steps for a standard plank, but instead place your hands or forearms on the ball, directly under the shoulders. Common planking mistakes -------------------------------------- Collapsing your lower back ------------------------------------ Instead of compromising your lower back by dipping your butt, engage your core by imagining your belly button pulling in toward your spine. This will help keep your torso flat and, in turn, your spine safe. If you want to get super technical, have a friend gently place a broomstick or yardstick on your back. The top of the stick should make contact with your head, and the bottom of the stick should rest between your buttocks. The stick should also make contact right between your shoulder blades for proper alignment. Reaching your butt to the sky ---------------------------------------- Planks aren’t supposed to look like Downward Dog. To really get your core working the way it should in the plank position, keep your back flat enough so your abs feel engaged from top (right below your sternum) to bottom (directly below your belt). Just don’t dip your tush too far toward the floor. Letting your head drop -------------------------------- While the focus may be on keeping your hips, butt, and back in the proper position, form isn’t just about your core and lower body in this move. It’s important to think of your head and neck as an extension of your back. Keep your eyes on the floor, letting them rest about a foot in front of your hands, which will help keep your neck in a neutral position. Forgetting to breathe ------------------------------- It’s human nature to hold your breath when you’re in a strenuous position. But denying yourself oxygen can bring on dizziness and nausea, which are unpleasant at best and dangerous at worst. Focusing too much on the stopwatch -------------------------------------------------- Quality trumps the quantity of seconds ticking away. When your form begins to suffer, it’s time to call it quits. If your back starts to bow or your shoulders start to sink, take a break. Get on it.. Tony

Is it time to scrap BMI??? ---------------------------------- The measurement everyone seems to love to hate... If there's one thing that's misunderstood in the health and fitness world more than anything, it's the relative importance of specific food choice and calories on weight control.... (Hint - it's calories that matter more) But a close second HAS to be BMI, or body mass index. To work out your BMI, take your height in metres, square that number, and divide your weight in kilos by the final figure - this is then compared against baseline values <18.5 - Underweight 18.5-24.9 - Healthy weight 25-29.9 - Overweight 30-39.9 - Obese Etc This is then used to determine cardiovascular risk amongst other health issues. Well there are a few problems with that to say the least - that there is no consideration for muscle mass is probably the most commonly cited issue, but there are others. For example those of African or East Asian descent have differing risk levels at various points on the BMI scale and so a 'healthy weight' for one race may not be for another And then there's this little nugget: BMI is not a diagnosis, it's a tool that works on population levels Here's how it works. Take 1000 people with a BMI between 20-23 (population A), and then take 1000 people with a BMI between 30-33 (population B). You can make predictions like "over the next 15 years population B will have a greater incidence of cardiovascular illness" and you'd be correct. BUT You could not take one person with a BMI of 23, and one with a BMI of 33, and with that information alone make the claim that person B will have a heart attack while person A will not. That was NEVER what BMI was supposed to be used for. Along with BMI a practitioner looking at an individual will need to look at bodyfat %, blood pressure, heart rate, family history, lifestyle, and so on before you can make an accurate prediction. Sure, you could say that in general those with a BMI of 33 will lead a less healthy lifestyle than someone with a BMI of 23 and so those factors (bodyfat, exercise, blood pressure, etc) will probably line up with the initial prediction but there you're looking at populations averages again - not individuals. On an individual level BMI is meaningless, but does that mean it's useless? Well - BMI probably isn't even the best tool for this limited, population prediction based job. Waist circumference measures seem to be far more effective at predicting cardiovascular health because they can predict abdominal fat levels, with the figure typically given for healthy levels being below 40inches for men and below 35 for women (again for non white ethnicities this may vary). Outside of this CV health problems are far more likely, with this measure providing a better prediction than BMI This is useful because it's easy, it's a better predictor, and it DOES account for muscle mass (ironically many of those who say they are obese according to BMI but healthy because of muscle mass, in my experience, fall pretty high up in terms of WC because while muscular they also aren't as lean as they could be, but I digress). Of course it won't work for lean elite lifters with massive obliques giving them 35/40+ inch waists but let's be honest if we take out steroid users who are more prone to other health conditions that's like 7 people globally or something. So is it time to retire the BMI chart? Maybe?? Tony

The Sun Dream Team FC

A bit of fun again this year, why not join the Dream team league, the pin to join is SGEWYWYR, the winner gets a £40 voucher to spend at the gym. Tony

The Sun Dream Team FC

Anyone fancy joining the Dream team league, here it is... :-)

Leicester Outdoor Fitness

So true..

Running Strides Explained ------------------------------------ Add some speedy strides to your training regime to improve your running form. If you’ve ever taken part in a big running event you may have noticed some runners doing sprints as part of their warm-up, and you may well have wondered why they were wasting their energy just before starting the race. Those sprints are not actually sprints, they’re strides. That said, strides are admittedly quite a lot like sprints. So to explain the difference and why it’s worth including strides in your training. What Are Running Strides? ------------------------------------- Strides are intervals of around 100m, run at your one-mile pace. That’s 85-95% effort – a controlled faster effort as opposed to 100% sprints. Begin your stride by easing into a fast pace in the initial 25m. It is important that you do not accelerate too quickly to help you avoid injury. In the next 25m you should have reached full speed and can focus on staying relaxed at a faster pace and letting your body do the work. Focus on your posture – it should be controlled, with no flailing arms, and you should be more on your toes rather than your heels. Then in the last 20m gradually reduce your speed down to a stop. The recovery after a stride is a nice relaxed walk back to where you started from, and then go again. How To Use Strides In Your Training -------------------------------------------------- Here are ways to incorporate strides into a schedule in a number of ways. After an easy recovery run, strides help you work on your running mechanics – it’s a lot easier to focus on form when you’re not too tired. It helps you to think about how you’re running – on your toes and feeling relaxed – and makes faster running feel like a more natural process for the body. For those running longer distances it’s a great opportunity to inject some speedwork into the training plan, which will mostly be focused on slower speeds to build aerobic systems. When you’re marathon training, strides serve as a great way to stretch your legs after an easy session. It’s often the case in marathon training that the legs can get stale with the high mileage and tempo runs. Strides help to break this up and give more variety to your training. Strides are also great as part of the warm-up for a faster session or race. After an easy jog strides are a gentle way for the body to get used to the feeling of running faster. Happy running.. Tony

What The Weights Machines In Your Gym Do -------------------------------------------------------------- If you never take your strength training near your gym’s weights machines, here’s why you may want to think again Since free weights work a wide range of muscle groups, plus your smaller stabiliser muscles, plus your core, all at the same time, why would you want to spend time with a weights machine that only lets you move along one path? Glad you asked. That restricted range of movement allows beginners to learn good form, experienced lifters to stack more weight on and people returning from an injury to more safely reintroduce their bodies to the demands of lifting. Unlike free weights, each machine comes with instructions as well, which you should follow closely, including taking the time to adjust the seat, handles and anything else before adding weight – it’s no safer if you’re using it wrong. It’s also a good idea to do a light set or two to fine-tune the settings – this can help to warm up the muscles that you’re about to focus on. Of course, it’s still possible to do yourself a mischief on a weights machine. You need to focus on form and keep your movements controlled throughout, and the best way to ensure you do that is to pick an appropriate weight. Most of the mistakes that are made on machines are because people trying to lift heavy rather than just lifting in the correct pattern. Finding the right weight is trial and error, but you’re aiming for a weight that allows you to just complete the sets and reps in your plan before you fatigue. Keeping a diary of your training – detailing what you did, the weight you chose and how hard it was – can help you to remember each trial and minimise errors in future, but always start light. Once you’ve picked the right weight, make sure you’re controlling your movements, otherwise you’re wasting your time. If you let the weight stack crash up and down, you’re not controlling the weight and not creating time under tension. Chest press machine ------------------------------ Just like the bench press, a chest press machine works the obvious but also brings your triceps and shoulders into the equation. If you are prone to shoulder injuries, it could be beneficial to use a chest press machine instead of doing a dumbbell or barbell bench press. Ensure that the weight is set, once you’re in the machine and gripping the handles, make sure your elbows aren’t behind your torso. If that’s the case you’re overextending and you need to make an adjustment. Press the handles away from your chest until your arms are fully extended, then reverse the movement under control. Rather than pushing the weight away from you and rounding your shoulders, you want to feel like you’re pushing your back into the seat while driving your hands out. That will really put the focus on your chest. Pec deck or chest flye machine ------------------------------------------- This contraption offers a more focused means of working your pecs, and again may be a better option than a chest flye with dumbbells for people with dodgy shoulders – but only if you get the movement right. The big mistake I see is that people flare their elbows, because they’re trying to lift too much weight. This means they won’t actually get the contraction in their chest, which comes when your elbows cross the line of your shoulders. Sit with your back flat on the back rest, feet planted on the floor for stability and gripping the handles out to the sides, and bring your hands and elbows together. For greater muscle development, squeeze your pecs once your hands meet. Lat pull-down machine -------------------------------- If a pull-up proves too difficult, turn to this machine. “If you can develop your strength in this movement plane it’s a stepping stone towards pull-ups. Make sure the wide-grip handle is attached – a trainer at the gym can help if it’s not. Sit facing the machine with your back straight, legs tucked under the two circular support arms and feet firmly planted. Make sure your arms are fully extended at the top. Lean back slightly, bring the bar to your collarbone, squeeze your shoulder blades, then slowly release upwards. A common mistake with this machine is leaning back too far and using your bodyweight momentum to pull the weight towards the middle of your chest, rather than pulling it vertically down. Low Row-pulley cable bench --------------------------------- This cable machine is used to perform the seated row, a movement that primarily works your back but also delivers a biceps-building bonus. Controlling the weight is crucial on every machine, but it’s especially important here. If people aren’t controlling the weight, as they bring their hands forwards they’ll round their shoulders and lose correct posture – and strength – when they’re trying to pull the weight. Sit on the bench with your back straight and feet on the platform, and a slight bend in your legs. Grasp the rower handles with your arms extended and lift your chest to promote good posture. Pull the handles towards your stomach, keeping your elbows tucked in, until the handles reach your abs. Slowly lower the weights to the starting position. Focusing on pulling from your elbows will really help develop and strengthen your back. Really squeeze your shoulder blades too – imagine there’s a tennis ball or a grape between your shoulder blades and you’re trying to squeeze it. Leg press machine ---------------------------- The leg press is a good alternative to squats for someone with a back injury, and as with the squat, he recommends focusing on pushing through your heels. Once you’ve selected your weight, sit in the machine and plant your feet flat on the platform and ready yourself to take the weight before you pull the release lever. Keep your hand near the lever so you can make the machine take the weight again at a moment’s notice. Bend slowly at the knee to lower the weight towards you, then push the weight back up. Don’t lock your knees.. Not only do you lose the tension on your quads, which is very beneficial for gaining strength and muscle, you put a strain on your skeleton, which is just not wise. A common mistake is not bringing the plate far enough back, which means you’re not getting the full range of motion and the full benefit of exercise.. Make sure you form a 90° angle at the knee. Leg extension machine ---------------------------------- This machine allows you to isolate your quads, although other parts of your body – particularly your knees – may be at risk if you overdo the weight. It’s more of an accessory movement to do at the end of your workout or even at the start as a warm-up, but it’s a great way to target your quads. Sit in the machine with your shins pressing against the padded bar and your feet facing forwards. Pull the lever to engage the weight and, focusing on using your quads to power the movement, raise your lower legs until your legs are fully extended. Lower slowly under control. A little tip for the leg extension is to point your toes like a ballerina. Seated leg curl machine ---------------------------------- Often found next to the leg extension machine, because it’s the opposite movement, this machine focuses on the other major thigh muscles – the hamstrings. Lie on the bench and make sure your calves are resting on the padded bar. Release the weight with the lever and bend at the knees to bring the padded bar towards the seat, then let the weight return to the start, keeping it under control. Smith machine --------------------- This rack keeps a barbell on a fixed path and includes hooks on the supporting column so you can easily rack it at pretty much any point if you’re struggling. To take control of the weight you’ll need to lift the barbell slightly, then rotate it so that it’s unhooked. Rotate in the opposite direction and lower into the hook. If you’re on your own and a bit nervous about using weights it can be a good way to develop movement planes without the risk. It’s a good way to get very similar movement to the bench press and feel safe, but I wouldn't recommend it 100% for squatting because the bar path is not as natural as with free weights. There are ways to squat with it, where you kind of lean into it, but see a trainer in person before trying that! One thing it’s useful for if you’re struggling with your balance is a Bulgarian split squat, where you’ve got one foot on a bench. Functional trainer cable machine ---------------------------------------------- These intimidating-looking machines allow you to move the position of the pulley and are well worth getting to know because they’re so versatile. Set the pulleys high, for instance, and perform overhead triceps extensions, then set them to the low position for biceps curls. There’s so much you could do on those I could talk for hours. Hope this helps. Tony

Final post on Supplements. -------------------------------------- So far, we’ve covered nearly everything you need to start figuring out your supplement strategy: Common supplements that are overrated A few supplements with strong evidence of efficacy How to purchase and take supplements for the best results Why supplement information is so often unreliable Where supplements fit into an overall health and dietary strategy The final step to supplementing is dealing with supplement combinations. Few people take just one supplement. In that way, it’s kind of like a bag of potato chips: are you really going to take just one? If you see promise in supplementation, it can get almost addicting to buy new supplements, kind of like those people who try every new gadget on the market. The logic seems simple: if you stumble across a supplement that might help, why not spend a few bucks and add it to your arsenal? But supplement combining is way more complicated than it may seem. You can spend decades of your life adding different supplements to your routine, yet see substantial positive effects few (if any!) times. Why gamble with haphazard supplementation? Especially when smart combinations can: Help negate side effects of single supplements Synergise two or more supplements (meaning, increase the benefit) Approach a health problem through two unique mechanisms, helping to figure out what the core issue is Avoid potential side effects from two supplements acting through the same detrimental mechanism Some supplements can have mild undesirable effects, which other supplements may be able to address. For example, do you take caffeine? Caffeine can make people jittery and sometimes lead to headaches. But if you take L-theanine along with caffeine, it has a calming effect and can help prevent caffeine headaches and take the edge off. This dynamic duo is found together in green tea, though in smaller doses than found in supplements. Some supplements will synergise within your body, providing extra benefit by working together. For example, let’s look at bone health. The common refrain is “Better get your calcium!”. But that’s extremely short-sighted, and potentially even dangerous. Bones need calcium, but to be able to get calcium where it needs to go, vitamins D and K are needed. Low levels of vitamin D will lead to poor absorption of calcium, and low levels of vitamin K will make the bones less able to incorporate calcium and even result in calcium going where it shouldn’t: the arteries and other soft tissues. Combine the three (calcium, vitamin D, and vitamin K) and you get a combination that helps strengthen bones! Interestingly, certain nutrients need other nutrients to even work at all: magnesium is needed for vitamin D to be turned into its active form, and if magnesium levels are too low, vitamin D won’t be able to do its job. These nutrients are a team, and if one doesn’t show up, the whole team’s performance suffers. Finally, supplements can be more efficiently combined when they’re not redundant. Research suggests that fibre and garlic reduce LDL cholesterol, but they do so through different mechanisms, which likely means that taking both will have a greater effect than taking two supplements using the same mechanism. Other supplements, such as the compounds in chocolate and grape-seed extract, have similar effects on the function of blood vessels, so their redundancy makes it less likely that you’ll see additive effects. Combinations of supplements aren’t uncommon in supplement stores, but they may be thrown together using overblown studies, insufficient research, or a lack of safety checks. It’s best not to trust supplement companies on this one, and rather to build your own supplement regimen that truly makes sense for you. You know that common “kitchen sink” approach, where you try a bunch of different supplements and hope for the best? It’s all about targeting; getting the highest return on investment on the money you allot to supplement purchases. It’s not unlike playing the stock market: those that gamble will inevitably lose, but those who use research-backed strategies eventually attain long-term profit. Cheers Tony