The joy of short workouts

Getting your daily exercise quota in can sometimes be difficult – life just gets in the way! Maybe it’s work, or family commitments, commuting or availability of nearby facilities because you are on the road. Regardless, some days it can feel like there is a conspiracy to stop you maintaining your healthy lifestyle! If time is short, it’s all too easy to cut exercise completely from your daily schedule but if you have just a few minutes free, it’s possible to get an effective workout “on the go” which won’t take up too much time but will still be beneficial.

Many exercisers fail to see the benefit of shorter workouts but I believe this has a lot to do with the fact that historically, most people’s workouts usually come in at a fixed duration such as 45 minutes or 60 minutes. In addition to the time spent exercising, we also have to get to and from the gym, get changed into workout clothes, pass pleasantries with fellow exercisers, shower after exercise, change back our regular clothes and then get ourselves home. That 60 minute workout could end up using 2 or more hours of valuable time! It’s no wonder that sometimes it’s just not possible to fit in a workout if time becomes short.

Luckily, there is a solution – the periodic inclusion of mini-workouts that can be performed anywhere from the home to the office which use a minimum of gym equipment and take a maximum of 30 minutes from start to finish. Now I’m not suggesting you forgo your regular gym visits in favour of these mini-workouts but when it comes to beating the time crunch any exercise is better than none. You can view these workouts as “break out in case of time emergency” sessions to use when you can’t stick to your normal routine.

Make sure you spend a few minutes warming and before and cooling down after any exercise session.

1) The out and back
This cardio workout will get your heart racing, your blood pumping and burn plenty of calories whilst requiring nothing more than a stopwatch and your regular exercise clothing. Simply head out the door (either walking, jogging, running or cycling) at a steady and comfortable pace (preferably on a flat road/pavement) and continue for 10 minutes and then try to make it back to the start faster than you went out. This first 10 minutes should be graduated (i.e. start easy and build up progressively) and constitutes your warm up. After the turnaround and as you get closer to home, really begin to push the pace so that you race to see how quickly you can complete the return journey. On completion, spend a couple of minutes walking slowly before performing a few stretches for the lower body and you’re done. Adjust the timings of this workout to suit your individual fitness levels e.g. 5 minutes out instead of 10 etc.


2) Alternating sets of squats and press ups for 10 minutes
A great little workout that will keep the major muscles of the body ticking over nicely until you make it to the gym again. All you need is bit of floor space and a stopwatch or a clock with a second hand. When you feel ready start your stopwatch and perform a set of bodyweight squats. At the begging of the second minute perform a set of press ups. For the third minute perform another set of squats and so on. Continue alternating sets of press ups and squats until you have done 5 sets of each and 10 minutes have elapsed. In terms of reps, you have a couple of options...perform as many reps as possible in each minute or choose a number of reps you are comfortable with for each minute and stick to that for the duration of the workout. When I do this particular session I do 20 press ups and 30 squats but you should modify it to suit your individual needs.

3) The Spartan Circuit
I found this workout over on http://fitness-solution.blogspot.com/ and have modified it slightly to suit my own exercise preferences. It’s a great 20 minute workout which really “does it all” in terms of cardiovascular benefits and whole body muscular endurance. All you need is a programmable timer or view of a clock with a second hand, a skipping rope, a mat and a strong exercise band although this is not essential. Appropriate footwear is also a good idea because of the impact associated with skipping...

2 minutes skipping (easy to warm up)
1 minute lunges
2 minutes skipping
1 minute of ab crunches
2 minutes of skipping
1 minute of press ups
2 minutes of skipping
1 minute of squats
2 minutes of skipping
1 minute of rubber band rows
2 minutes of skipping
1 minute of prone back extensions
2 minutes of skipping (easy to cool down)


(Perform as many reps as possible in the 1 minute time blocks but make sure you work within your own fitness limits resting when necessary)


The exercises are interchangeable so feel free to slot in your favourites so long as they are adhere to the legs/upper body/core format described above. If you haven’t got a rubber exercise band available you could use a light weight (e.g. a medicine ball or even a bag packed with books) and perform bent over or upright rows instead. Not a proficient skipper? No worries – just substitute the skipping with step ups, jogging on the spot, shadow boxing or your favourite aerobic move from your exercise class...the workout will be just as effective.


4) The 3 exercise whole body workout
Inspired by http://www.crossfit.com/ the following sessions are simple but very effective. You will need something to do pull ups or body rows from. If you can’t find anywhere suitable then its okay to perform bent over rows with whatever weight you can find e.g. a sand bag, filled sports bag or even a small child! Our three exercises can be arranged in a number of different but equally effective ways to get a whole body workout from just 3 exercises...

a) 5 pull ups/10 press ups/15 squats – perform as many laps as possible in e.g. 20 minutes

b) 10 pull ups/20 press ups/30 squats – perform 1 lap every 3rd minute for 15 minutes

c) 50 pull ups/100 press ups/150 squats – just chip away at the reps until they are all complete trying to perform the whole workout in as little time as possible

d) 5 pull ups/10 press ups/15 squats/20 double unders (double turns of the skipping rope)/skip to next 2 minute point and repeat for 10 sets/20 minutes

e) Perform 3 minute rounds of 5 pull ups/10 press ups/15 squats doing as many laps as possible in the allotted time before resting for 1 minute and repeating for 4 – 5 rounds


As you can see, lots of variation even though only 3 exercises (or 4 if you use the skipping variant) which works every muscle in the body either directly or indirectly. The reps can be adjusted up or down depending on current fitness levels, as can the number of sets/duration of the sessions. Simple and effective!


5) Burpees!
The burpee is one of the classic whole body exercises which are hard to beat when it comes to whole body conditioning. Combining a squat with a press up means the majority of the body’s main muscles get a great workout and also there is a large cardiovascular demand. There are numerous ways of making use of the common burpee and getting a very challenging workout in minimal time. For info on how to perform a burpee check this link...http://www.rosstraining.com/articles/burpeeclip.htm

a) The 20-1 Burpee Challenge
This is a classic! Perform 20 burpees and then rest a few seconds before performing 19 burpees, rest again, 18 burpees, rest, and 17 and so on down to 1. The rests are intuitive but should only be as long as is necessary – the aim is to compete the challenge as fast as possible. 20-1 too much of a challenge? Try 15-1, 12-1 or 10-1.

b) Timed Burpees
Set your countdown timer for e.g. 10 minutes and perform as many burpees as possible in the time. The aim is to do more reps each time this session is repeated!

c) Repetition Burpees
Set yourself a repetition goal e.g. 100 burpees. Perform the 100 reps as fast as possible. The aim is to do the 100 reps faster each time this workout is performed.

d) The Burpee Pyramid Workout
Start your stopwatch and without any rest between exercises, perform the following...5 burpees/10 press ups/15 squats/20 hill climbers or double unders. Repeat for 5+ sets beginning each set every 2 minutes. The faster you work the longer you get to rest...

e) Burpee drop sets
Perform 5-10 full burpees (press up and jump)Perform 5 -10 burpees (no press up but still jumping)Perform 5-1 burpees (no press up or jump)Rest 30–90 seconds and repeatAdjust the rep count and number of sets according to your individual fitness level. For “fun” you could also work your way back up the sequence for a real challenge!


f) 10 burpees, 10 reps, 10 sets, 10 minutes!

Do a set of 10 burpees every minute for 10 minutes – simple! Adjust the rep range according to you own fitness levels.

There you have it - lots of short, sharp and effective workouts to help the time-crunched exerciser get their training done even when there aren’t enough hours in the day. So, no more excuses for missing workouts (sorry about that) and like Nike says “Just do it!”

Belly Busting Bonus!

All of the above workouts will use the muscles of the core, albeit indirectly. If you want to add some core workout at the end of one of the mini-workouts try the following sequence...

Side plank (left) – 30 seconds
*Front “Cossack” plank – 30 secondsSide plank (right) – 30 seconds
**Supine hip bridge – 30 seconds
Rest 30 seconds and repeat 1-2 more times (increase or decrease the durations as appropriate)


Side plank http://www.fitnessvancouver.ca/anatomyassets/exercise%20side%20plank.htm

*Front “Cossack” plank – in the press up position, brace your abs and spread your feet to give a good base of support. From this position alternately slowly lift one hand off the floor and touch your opposite shoulder. You should feel a shift of weight through the core muscles as they attempt to stop you rotating. Avoid holding your breath and make sure your spine remains in a neutral position – no sagging or rounding allowed!

**Lie on your back as if you were going to perform abdominal crunches. Pull your feet in close to your buttocks and keep them flat on the floor. From this position drive down through the heels and push your hips up towards the ceiling using your hamstrings, glutes and lower back muscles – make sure you don’t use your hands! Perform either for reps or as a timed static hold.

The Success Quotient – stack the odds in your favour for reaching your fitness goals

Are you getting the results you deserve from your exercise time? Are your workouts effective, productive and enjoyable? Are you moving towards not just reaching your fitness goals but exceeding them? No? Well you aren’t alone. Many people put in their time in the gym and eat well but find themselves treading water rather than steaming ahead. Why? Exercise and eating well are only two parts of the equation - when it comes to getting into great shape, what you do during the rest of the 168 hours that make up the week is as important as what you do in the gym.

To improve your chances of success and reaching your fitness goals, answer the following 30 questions honestly, making note of any shortcomings or areas that need attention....
For each question use the following scoring system...

Always = 10

Mostly = 8

Frequently = 5

Rarely = 3

Never = 0

Look at each 10 question section individually to see how you are faring exercise, nutrition and recovery wise and then add up the score for all 3 sections, divide by 3, to give you your combined score...

Section 1 – Training
If you are taking the time to exercise, it makes sense to do it right. If you score badly in this section, make some changes so that unproductive workouts become a thing of the past!

1. Free weight/bodyweight exercises make up most of my training volume
2. Compound exercises make up 80%+ of my training volume
3. I use proper exercise techniques in all my training (minimal cheating)
4. My training programme reflects my goals and weakness
5. I change my programme at least every 6 weeks but stick with it long enough to give it chance to work
6. My programme is balanced to ensure all major muscles are exercised and I perform not just the exercises I’m good at but also the ones I’m not good at!
7. I refrain from performing low quality workouts e.g. junk miles, too much easy cardio etc.
8. My training is consistent and I seldom miss workout except when absolutely necessary
9. I perform adequate appropriate CV and flexibility work for my goals and my health

Section 2 – Nutrition
Without good nutrition not only your fitness but your health may suffer. Even if your training is perfect, without adequate nutrition your body is unlikely to benefit from exercise. Like putting the right fuel in a high-performance car, eating a well balanced diet will ensure the machine runs smoothly and optimally.

1. I only eat junk food one or fewer times per week
2. I consume adequate quality protein according to my requirements
3. I consume adequate carbohydrates according to my requirements
4. I avoid low quality/highly refined foods as much as possible
5. I try to minimise my consumption of processed foods, sugar and trans fats
6. I consume fruit and/or vegetables with every meal
7. I eat 4-6 quality meals a day (not just snacks)
8. I consume a post workout meal within 15 minutes of my training session
9. I keep my alcohol intake within healthy levels
10. I drink 2 or more litres of plain water a day plus 250ml per 15 minutes of exercise

Section 3 – Recovery
To benefit from exercise, the body must be allowed to recover. For recovery to occur we need to be in a neutral state called homeostasis which means all the systems of the body are in balance. If our body is out of balance e.g. because of too much stress or too little sleep, its recovery ability will be impaired and, as a result, progress is likely to be slow or possibly non-existent. Work with your body – not against it!

1. I try to keep my stress levels to a minimum
2. I sleep 8-10 hours a night
3. I go to bed no later than 11pm
4. I get a sports massage at least once a month
5. I am on time with work tasks and/or studies
6. I take time to relax during the week - not just at weekends
7. If I drink alcohol, I do so in moderation
8. If I am feeling over tired, injured or unwell, I will refrain from training until I feel better
9. When my stress levels are high, I reduce my training intensity/volume
10. I perform a light CV cool down post training

Add the scores for each section together and divide by 3 to give you your Success Quotient percentage...

90-100% - Excellent!
You are virtually bound to make good progress and, with continued determination and patience, should have little trouble reaching your health and fitness goals.

70-89% - Adequate
Some of your practices are maybe holding you back and whilst you may well reach your fitness goals, it’s likely that it’ll take you a lot less time if you address the highlighted shortfalls

40-69% - Poor
Your progress and ultimate success is being hampered by poor nutrition, training and recovery habits. It’s very unlikely you’ll make significant progress towards your fitness goals unless you make some radical changes to your lifestyle

0-39% - Danger!
Not only will you fail to make any significant progress, your performance is very likely to decline with possible negative effects on your health and well being. It’s time to make some radical changes for the better before it’s too late!

So, now you know what you need to do to increase your chances of success. If you need to make changes, avoid trying to make too many at the same time. Introduce a couple of changes at a time to avoid becoming overwhelmed. Lifestyle changes can take a while to “stick” so make it as easy as possible by making simple changes initially and working up to bigger changes once you have built up some momentum. Finally, make sure the changes you make fit as easlily as possible into your current lifestyle as if they don’t, it’s highly likely that you’ll soon revert back to your original behaviours.

The lost art of programme design

Being able to design good programmes is the one of the fundamental skills a personal trainer needs to be able to demonstrate. Our clients’ success depends on our skilful manipulation of the training variables and our financial success depends on our clients’ achieving their goals while hopefully enjoying the process. This all means we need to write exercise programs that are physically stimulating, mentally interesting, challenging and varied.

The object of this article is to explore the fundamentals of programme design with a view to sharpening up our programme design skills and avoiding getting stuck in a programme design rut!

The most common problem I see is that the majority of trainers write programmes that they would perform themselves…i.e. trainers with a cardiovascular background write CV programmes, whilst trainers with a resistance background invariably produce watered down hypertrophy sessions. This is not personal training! A clients’ programme should reflect their needs and wants and not reflect the area of interest of the trainer.

I recently heard about a personal trainer who had every single one of his clients on a very similar programme regardless of their experience, gender, goals or medical constraints…

1) 10 minute bike warm up
2) 20 minute treadmill intervals (1 minute fast/1 minute slow – 10 sets)
3) 2-3 resistance exercises (mainly isolation, performed as part of a split routine)
4) “Sit ups” – flexion based core movements (no extension, rotation, lateral flexion etc.)
5) Stretch (as time permits)
Example programme designed by a not – so personal trainer

Reps were always in the 8-12 range, 3 sets were performed each time and the last set was, almost without fail, performed as a drop set.

This kind of programme design is far removed from the personalized approach we teach at Solar Fitness Qualifications. The trainer in question (not one of our graduates!) may well experience some positive results with his clients initially but, needless to say, it won’t be long before his clients hit the dreaded “performance plateau” and a client who ceases to see improvements in their fitness and increases in their fitness levels is very likely to take their hard earned money elsewhere, leaving our not-so personal trainer with a gap in his diary and a subsequent drop in earnings – not a good scenario.

There are a number of prerequisite stages that need to be covered before we even set foot in the gym. Follow these steps and your clients will soon be well on their way to reaching their training goals…

STAGES OF PROGRAMME DESIGN
1) Gathering information
The first stage of programme design is to gather information. Initially, this should take the form of an in depth medical questionnaire, a discussion of the clients general lifestyle (nutrition, time available, exercise history, likes, dislikes etc) as well as goal setting.

2) Health screening
After establishing our clients’ goals etc, we need to screen our clients fully to ascertain their readiness to exercise. The normal battery of static tests should be applied – blood pressure, Resting Heart Rate, Lung Function and Body Composition. Remember these tests provide personal trainers with a legal safety net and should never be ignored. The results of these static tests may reveal underlying medical conditions and also provide an opportunity for medical referral.

3) Fitness Testing
Once we have established that our client is healthy enough to commence exercising, it may be necessary to conduct some rudimentary fitness testing including appropriate tests for cardiovascular fitness, muscular strength and endurance, flexibility and proprioception/balance. This information can then be used to establish musculoskeletal fitness, energy system fitness, the setting of initial intensity levels and monitoring improvements in the coming months.

4) Review
On completion of this initial consultation, it might be necessary to adjust our clients’ goals if the gathered results suggest that they are unrealistic. Remember it is much better to under promise but then over deliver rather than over promise and under deliver! More often than not it is the trainer who will be blamed for the client not reaching their fitness goals, and not the client for non-compliance so ensure goals are challenging but realistic targets to improve your chances of success.

5) Personalised programme design
When we have gathered all the pertinent information, it’s time to put pen to paper and start being creative with our programme design.

The first rule of programme design is “treat what you find”. Fitness training IS therapy and we have gained a lot of information about our clients physical well being. The results of our testing should be the lynch pin on which our programme is based…

If the client is weak then they need to develop strength
Client is unfit then cardiovascular exercise needs to be prescribed
Poor flexibility? Developmental stretching is required
Poor posture? Postural correction exercises are needed
Weak core? Poor muscular endurance?
Poor proprioception? You get the idea!

Treating what you find is the very essence of personal training – an individualized approach based on the clients physical needs.

Not every client wants to be a bodybuilder!
Something I have noticed many trainers often do, regardless of their clients’ needs, wants or goals, is to prescribe split routines. Split routines are the reserve of the body builder or strength athlete and really have no place in the average gym users’ weekly schedule!

The whole point of a split routine is to permit large amounts of volume to be performed for individualized muscle groups to encourage hypertrophy to occur which is influenced directly by training volume. Very few of our clients are seeking such a specialized response from their exercise routines and therefore are most of them aren’t candidates for this type of training.

The majority of our clients will benefit far more from performing different whole body routines 2-3 times weekly plus an appropriate amount of cardiovascular exercise on the days in between.
Full body training uses large amounts of energy, eliminates the need for lots of isolation exercises, is extremely time efficient, promotes muscular balance and trains the body as a single synergistic unit – which is how it normally functions. All it takes is a single missed workout from a weekly split routine and the whole programme becomes unbalanced whereas missing one day of whole body training will, other than a missed exercise opportunity, will still address all of the clients’ muscular needs. Also, human nature being what it is, it’s quite likely that if a client is going to miss a workout, it’s going to be one they enjoy less or find hardest and chances are, that’s the one they can’t afford to miss because it’s the one that addresses their weaknesses.

Whole body training requires creativity on behalf of the trainer, intelligent planning, correct ordering of exercises and also belief from the trainer that whole body training is a viable and useful method of training and not for “beginners only”. Writing split routines is relatively easy as it allows for a “kitchen sink” approach to exercise selection – no need to select quality exercises based on merit or functionality when you can do them all in a single session!

When teaching programme design I use the following template to help my students learn how to correctly order their exercises. This template does the hard work for you by balancing movement patterns and avoiding overlapping muscle groups.

1) Compound leg exercise e.g. squats
2) Horizontal pushing exercise e.g. bench press
3) Horizontal pulling exercise e.g. bent over rows
4) 2nd leg exercise (preferably also compound) e.g. lunges
5) Vertical pushing exercise e.g. shoulder press
6) Vertical pulling exercise e.g. lat pull downs
7) Triceps exercise e.g. tricep push down
8) Biceps exercise e.g. bicep curls
9) 1st core exercise e.g. stability ball crunches
10) 2nd core exercise e.g. 45 degree back extensions

By slotting exercises into the above template, the trainer can easily produce an effective and well balanced whole body routine. With regard to repetitions and sets, these values are goal and fitness level dependent but somewhere between 8-20 reps for 1-4 sets should meet the majority of exercisers needs. Begin with a conservative approach to intensity and volume with the view of making the workout more intense over time as the client becomes fitter and more able to perform the workout. Remember that you don’t have to use the same rep and set scheme for all the exercises. Distribute the volume of the workout as necessary. For example you may have the client perform 3 sets of the leg exercises but only 2 sets for the rest of the body and only 1 set for the arms at the end.

Making progress
Once the basic programme has been designed and has been followed for a period of time, it will become necessary to manipulate the training variables to promote further improvements in fitness…

The training variables include the following:
Altering the rep range
Decreasing the rest periods
Increasing the number of sets being performed
Changing the exercises e.g. from machine to free weight
Increasing number of exercises per muscle group
Increasing the load being used
Altering the order of the exercises
Progressing exercise complexity/skill requirement
Increasing the balance or stability demand of the exercise e.g. progressing to stability ball exercises
Using unilateral (single limbed) movements
Combining exercises into complexes, supersets or adopting other training systems e.g. drop sets, super slow, pre exhaust or post exhaust training to name a few.

Periodic manipulation of the training variables and rotation of exercises should result in an almost endless variety of workouts without having to resort to split routines which are best left to bodybuilder wannabes and aren’t really suited for the majority of our typical clientele. There is nothing wrong with split routines per se, just the fact that they are often prescribed to clients’ whose requirements would be better met by whole body programmes.

Stuff I like

I’ve been training a long time, over 20 years and at the risk of blowing my own trumpet I have experimented with just about every type of training ever invented! I’ve seen fads come and go, and often come back a second or even a third time. I’ve followed some trends and ignored others and now, after all this time, I have a bunch of training stuff I really really like. I’m not saying this is a definitive list of training ideas or equipment but its stuff I’ve used on my self, my personal training clients and my students with great success.

So, in no particular order, here is my list of stuff I like.

1) Weighted sled
I got my sled mail order from a company in the States and it cost me a fortune in shipping but it was worth every penny. Had I known it was such a simple device I’d have got one made by my local metal worker but that’s life. I have used my sled for GPP (General Physical Preparation) work, interval training, power training, aerobic training, upper body training, sprint training and even strength training. It’s a very versatile piece of kit which just about every fitness enthusiast would benefit from using. There's a sled article coming soon so stay tuned!

Sled, tow straps, belt and ankle cuffs


Finish position - sled bicep curls


2) Sandbags
Sandbag training is cheap, very versatile, and challenges the core and forearms like no other training method can. Light sandbags can be used for circuits, GPP and interval training etc whilst heavy sandbag lifting can develop prodigious strength in the arms, back and legs. Imagine trying to lift and press an object which is constantly shifting in your hands and forces you to adjust your grip and stance constantly. Exercises like squats, rows, cleans, presses and dead lifts have never been so challenging! Sandbag training is ideal for martial artists, football and rugby players and anyone else who wants to train on the cheap out of doors. A word of caution: make sure your sandbags are well made – there is nothing worse than dumping a load of sand in your face while trying to press a weight over head! Use rubble bags in side a navy style kit bag to minimize spillage or buy the custom made sandbags and kits that are now available.

Sand bag with mini sandbag weights


Dragging the bag – great exercise!


3) Ab wheel
If you want to develop serious core strength, nothing works better than an old fashioned ab wheel. These scourges of TV infomercials are actually genuine hard core training devices and therein lies the problem. An ab wheel will work your core like no other exercise can but the risks for untrained individuals is high. If you have good (make that great) core strength then the ab wheel is for you. If you are not able to perform full ab planks for 60 seconds plus, do roll outs using a Swiss ball or maintain good spinal alignment when performing squats and deadlifts, you should stay clear of the ab wheel until you have a bit more core strength. When first using an ab wheel, progress slowly from the kneeling position to standing and only increase your range of movement when you feel comfortable. If you experience any over extension of the spine or back pain STOP and go back a level.

My $10 ab wheel – a great piece of kit







4) Weighted vest
Just about every exercise you can imagine can be performed whilst wearing a weighted vest and the increase in difficulty (and results) is staggering. By wearing one whilst doing cardio, you will increase your energy expenditure dramatically. Performing standard callisthenic exercises like press ups, burpees, squats and lunges while wearing a weighted vest turns simple exercises into tests of strength and determination. Exercises like sprinting and jumping become real lower body power exercises when a weighted vest is used and wearing a weighted vest whilst doing your daily chores turns mundane house work into a calorie burning fest which will lead to being lean and mean in no time! I think it’s clear I like weighted vests – I expect you will too.

Weighted vest – versatile and effective


5) Rubber bands
No, not light weight fitness bands but seriously strong rubber bands used by power lifters and available from good fitness equipment suppliers like Iron Woody and Jump Stretch. These bands come in strengths from about 10lbs to a staggering 140lbs making them the ultimate in portable strength training equipment. Just about any exercise you can imagine can be replicated with a band which means that effective and cost effective home training is within most peoples grasp. Bands can also be used in conjunction with standard resistance training exercises such as squats, bench presses and deadlifts and even combine well with old favourite exercises like press ups and pull ups to add a whole new dimension to bodyweight training. A good set of bands may put you back $200 but they last a long time and offer supreme convenience for the fitness enthusiast.

Selection of rubber bands


6) Jump rope
If it’s good enough for Rocky Balboa, Mohammed Ali and Evander Holyfield then it’s good enough for me! Jumping rope is a great cardio workout which can also be used for anaerobic interval training, increasing foot speed, warming up, improving foot work for boxers and martial artists, increasing lower body muscular endurance and improving whole body co-ordination all for about $10 or less! Granted, jumping rope is a skill that not everyone grasps initially but with a little time, effort and perseverance it won’t be long until you are doing double unders, cross overs and sprints in place like a boxing pro. Take a little care with jump rope though – ensuring you wear well cushioned and supportive shoes, workout on a forgiving surface (not concrete) and avoid staying on the spot too much to avoid possible lower body injuries.

Jump ropes - cheap and effective



7) Medicine balls
Medicine balls are another very versatile training tool which won’t cost you much but from which you’ll gain many benefits. Medicine balls come in two main types…soft and hard. Hard ones can be hurled, bounced and dropped with impunity whereas soft ones tend to be better suited to throwing and catching drills and less to being bounced as they are prone to splitting. They come in a range of sizes, from 1-2 lbs to 50 lbs and above. Medicine balls are fantastic for developing core strength, upper body and lower body power, hand/eye co-ordination, aerobic fitness and anaerobic conditioning, depending on the weight of the ball used and the drills performed.

I own two medicine balls, a 10lb ball and a 22lb ball, both of the hard variety. My favourite exercises include medicine ball slams, where the ball is repeatedly hurled at the ground from over head which challenges the arms and core as well as the cardiorespiratory system, over head throws which works the posterior chain of hamstrings, glutes, lower and upper back, rotational throws for the core, medicine ball thrusters - a front squat/push press combo and chest pass throws which challenge the anterior chain of quadriceps, hip flexors and chest as well as the core. If your budget doesn't allow you to purchase a medicine ball, you can make your own from and old basketball, some sand or lead shot, some strong rubber glue and some duct tape. Want a fun training tool? Get some balls!

Medicine balls


Med. balls lend themselves to numerous exercises – chest pass throws


8) Sledgehammers
Athletes have been using sledgehammers for years to develop strength, power and conditioning and lately a few companies have even produced hammers specially designed for exercise. Whilst I think these special exercise hammers are a bit like re-inventing the wheel, the concept of training with hammers is sound. They can be used for high rep sets to develop amazing upper body and core endurance or low rep sets for muscular power. Striking patterns can be from over head straight down to strengthen the rectus abdominus, arms and latisimus dorsi muscles or across the body to target the obliques (sides of the trunk) – like a golf swing.

As far as striking surface goes, it’s best to either hit an old rubber tyre (bigger is better) or swing into sand – a beach being ideal. Hammer weight is dependent on the individual but I own a 8lb and an 10lb hammer and would suggest that for all but the biggest athletes, these weights are quite adequate.

There are a number of ways to go about organising your sledgehammer workout...you could see how many strikes you can perform in 10 minutes (a brutal workout!), or perform multiple sets of 10-20 strikes with 30 to 60 seconds rest or to improve power, 5 strikes as hard as you can followed by longer recoveries. You may get some odd looks from your neighbours next time you are out in your yard smashing the heck out of an old tyre with your sledgehammer but rest assured, your performance and physique will soon show the benefits of your unusual training tool! Remember when using a sledgehammer to be aware of anyone nearby walking into your swing range and take a few minutes to practice your technique before unleashing your full effort. Make sure you hit well away from your feet and that your striking surface is solid enough to take your mighty efforts.

Check out my last few blog posts to read all about sledgehammer training.

The beach if a great venue for hammer training


9) Things you can buy in your hardware centre
Next time you stroll around your local do-it-all hardware store, take a look at the goods for sale and I’ll bet you can come up with some very cheap but effective bits of kit which will provide you with a great workout. Here are a few of my favourites:-

“The slosh pipe”: Take an 8 - 10 foot length of 6 inch diameter pipe. Fix screw type end caps to both ends. Fill it ¾ full with water and then lift it, squat with it, walk with it or run with it to really challenge your whole body – especially your core. This piece of training gear cost $20 to make and kicks your butt like you wouldn’t believe!

One of many uses for the “slosh pipe”


Snow shovels and metal buckets: simply fill the metal buckets with dirt/sand and walk/run with them for time or distance. This is a killer cardio workout which also pumps up your grip in no time. It’s like doing a “farmers walk” only not in the gym with dumbbells but as it was intended to be done – outside.

Fill ‘em up and then run with ‘em – killer workout!


Wheelbarrows: Fill the wheelbarrow (an exercise in it’s self) and then take it for a walk/run. Could be done as an interval session (periods of work interspaced with periods of rest) or in a single effort. Wheelbarrow pushing is great for the legs, arms and back. Take your wheelbarrow “off road” and you have a real co-ordination challenge too!

Chains: Buy a 20 foot length of heavy link chain and you have another very versatile training implement. You can pull it hand over hand, wrap it around your self and walk/run with it, attach it to an old tyre and drag it, put it in a sand bag and lift if, put it into a bucket and carried – lots of variety to be had. One word of warning – it’s worth wearing some heavy gloves to avoid suffering pinched skin on your hands.

10) A programmable timing device.
No matter what type of exercise you do, an accurate, easy to use, hands free timer is a must. I have a number of such devices...one I can clip to my clothes, another I wear on my wrist and also one I can run on my computer. Using a timer for your workouts forces you to maintain a good pace throughout your session. If you aren’t using a timer to measure your rest intervals between sets then SHAME ON YOU!

Using a timer will help you maintain focus, stop you dilly dallying when you should be training and generally increase your productivity in the gym. Additionally, some training methods only really work if you have a timer to hand e.g. interval training. Interval training is THE way to blast body fat and requires you to alternate between periods of 1-2 minutes of high intensity cardio alternated with periods of 1-2 minutes recovery. Using a timer forces stops you sneaking a few extra seconds of recovery which might detract from the effectiveness of your workout. A particularly good interval session which is only really practical if using a timer is called Tabata training. Tabata training involves doing high intensity activity for 20 seconds (e.g. sprinting) with 10 second rests performed for 8 – 10 sets. I know what you are thinking – that adds up to only 4 – 5 minutes but trust me…Tabata training will kick your ass! Exercises which lend them selves well to this method of training include burpees, jump rope, medicine ball/barbell/dumbbell thrusters, sprinting and squat thrusts. Or how about a Tabata circuit of press ups, squats, sit ups, lunges, skipping and burpees – half an hour of fat burning mayhem guaranteed to leave you in a pool of melted body fat.

Two different timing devices


So, that’s my list of stuff I love. I can’t imagine training without access to the items listed above and I sincerely hope you’ll give some of them a try to enhance your workouts.

Descending Pyramid Training

When I was in the Royal Marines, doing Egyptian PT (Physical Training) meant sneaking off for a power-nap. Descending rep pyramids, however, have nothing to do with Egypt, Egyptians or grabbing some sneaky shut eye...watch the video below to see exactly what descending pyramid training is all about.

To perform a descending pyramid select a whole-body exercise for which you have mastered the technique. You're going to be doing a lot of reps so it should be an exercise you are really familiar with and can do well - even when fatigued. Exercises like burpees, sledgehammer swings, box jumps and kettlebell swings are all excellent choices.

Once you have chosen your exercise, decide on how "high" you want to start your pyramid. It pays to be a bit conservative here as what looks easy on paper can add up to a huge number of reps...

5-1 = 15 reps total
10-1 = 55 reps total
12-1 = 78 reps total
15-1 = 120 reps total
20-1 = 210 reps total
25-1 = 325 reps total

Next comes the easy (!!!) part...start your stopwatch and perform the first level of your pyramid e.g. 12 reps, then rest as long as necessary (but no longer - this is against the clock!) and then perform 11 reps, rest again before performing 10 reps and so on until you work you way all the way down to your final rep. Rests are intuitive and are dictated by your current fitness level. As you get into better and better shape you should be able to perform the same workout in ever decreasing times as you rest less and increase your work rate.

Descending pyramid training is a great addition to your workouts for a number of reasons...

Simplicity - all you have to do is count downwards...no sets to count, no rests to time, no weights to change. Just an opportunity to switch off your brain and churn out the reps!
Improved muscular endurance - the high volume of reps that will be performed virtually guarantee a big endurance benefit
Fatigue management - the first few sets of any pyramid are the most dense in terms of reps to be completed but as you fatigue, the rep count comes down. The result is that it's possible to maintain a high work rate for the whole duration of the workout even though you are tiring.
Aerobic & anaerobic conditioning - higher rep counts will challenge the aerobic system where as lower rep counts will challenge the anaerobic system making descending pyramid training very versatile and suitable for a wide range of exercisers and fitness goals.

Descending pyramid training can also be applied to pairs of exercises...
for example pairing 20-1 sledgehammer swings with 20-1 lunges creates a great whole body workout i.e. 20 sledgehammer swings, 20 lunges, 19 swings, 19 lunges, 18 swings, 18 lunges etc. You could even group 3 or more exercises together to make a very demanding descending pyramid circuit. I'm sure you can come up with lots devilish variations to torture yourself or your clients with. If you come up with a good one, why not post it in the comments box so we can all share in the fun!

Multiple pyramids...
Another nice variation of the descending pyramid workout is to perform multiple sets. This approach works really well with lower rep pyramids e.g. 5-1 chin ups, rest 1-3 minutes and repeat or 10-1 press ups. This is a variation of ladder training which is discussed in this article and provides a useful way of increasing training volume above normal levels.

Of course, is you are a real sadist, you could do an ascending pyramid, increasing the reps set by set. The rep count would be the same but the training effect would be very different as the hardest sets would come when you were at your most fatigued - a challenge for even the fittest exerciser!

Numerical significance - there is a very popular version of descending pyramid training called the Prisoner Burpee challenge where 20-1 burpees are completed in the shortest time possible. It's a tasty workout which I've done a few times and gotten very close to completing in sub 20 minutes. To "celebrate" my 40th birthday, I decided I'd do the Prisoner Burpee Challenge but rather than the standard 20-1 reps, I performed 40-1 reps making a grand total of 820 Burpees (complete with press up and jump). This took my a shade under 2 hours! My point? Why not celebrate a day of numerical significance by doing your own descending pyramid challenge? If nothing else it will give you serious bragging rights down at the bar afterwards!

Regardless of your goals, descending pyramid training can provide a fun addition to your workout so why not give it a go? But beware...those numbers can look very tame on paper when in reality they add up to a whole load of hurt!

Suspension Training Systems

Suspension training systems seem to be all the rage at the moment but it's far from a new idea - gymnasts have been using suspended rings for a very long time both as a discipline in competition and for training.

Suspension training can transform a simple exercise into a whole-body workout and this is one of the advantages over many traditional strength-training exercises. Virtually every exercise performed will utilize the muscles of the core whilst also challenging balance and coordination making suspension training a great all-round training method. Add to that the inherent portability of suspension training systems and it becomes apparent that this type of training could be a very valuable addition to your equipment arsenal.

There are a number of manufacturers making suspension training systems at the moment and when deciding on which one to buy it's worth considering the following points...

• Ease of adjustment - different exercises require different ground clearance and if you want to make these changes quickly e.g. because you are performing super sets, then these adjustments need to be made easily. The USA seen in the video uses a ladder-type set up so no adjustments are necessary but this makes the product very bulky and not very portable.


• Anchor points/fixing method - all suspension training systems need to be fixed to something overhead. Some use a single anchor point (as in the TRX) whilst others use two separate anchor points (such as the USA). Both methods work BUT which one will be more convenient for you? I believe a single anchor point is best but as you'll see in the video, my USA uses two. This is fine for my home set up but has not always been ideal in other settings.


• Portability - I have two different sets of suspension training systems - a USA (shown in the video) and Blaststraps. Neither are very portable! The Blaststraps are just too heavy as they are made mostly of very strong metal and the USA is just too bulky to carry in my luggage. I'll be buying a TRX in the future as I believe at the moment it's the best option for me. If you aren't going to be transporting your suspension apparatus around too often then this point isn't too important but if you ever intend to take your suspension training kit "on the road" then go for a lighter, more packable option.


• Durability - these things need to be rugged and strong as they will literally be suspending your body weight and if they fail you may end up doing a one rep max face plant into the deck! My USA isn't built to last...the straps are frayed, the carabiner clips have sharp edges and the handles are too thin whereas my Blaststraps will probably last forever as they are designed for 300lb power lifters but, unfortunately, don't have foot straps so is a less versatile product. The TRX (especially the Military version) looks very hard wearing.


• Cost - from $50 to $250+ suspension training systems vary a great deal in price. My Blaststraps are currently running at around $56.95 compared to $169.95 for the cheapest TRX bundle BUT the TRX is more versatile. Of course, you could always make one out of towing straps and some handles from a cable crossover machine...!

Blaststraps
http://www.flexcart.com/members/elitefts/default.asp?SearchPhrase=blast+straps&m=SR

TRX
http://www.fitnessanywhere.com/

Jungle Gym
http://secure.monkeybargym.com/cart/index.php?main_page=product_info&cPath=26&products_id=44

USA
http://www.bwculture.net/Universal_Strength_Apparatus_p/usa.htm

Slinggym
http://gocommando.tv/slinggym/

I really enjoy my suspension training workouts and find them effective and fun. They really do provide a "core all the time" workout and it's possible to work every muscle very effectively. They do take a bit of mastering - finding the correct height and foot settings may take a couple of workouts - but once you are familiar with the exercises, they provide very challenging and efficient training.

You'll be hard pushed to find a better solution for home training or a better way of integrating the core while performing your strength training and it seems that suspension training is not just a "flash in the pan" fad, unlike the Reebok Slide(!).

Summer Beach workout

A popular feature of our fitness qualifications courses is our weekly beach workouts. The workouts are simple, using very little equipment but very effective.

In this video you can see my business partner Jim Conaghan and I putting ourselves through a beach workout, practicing what we preach!

This particular section consisted of...

1. Sprint
2. Beer barrel overhead presses - 10 reps
3. Sprint
4. Squat jumps - 10 reps
5. Sprint
6. Beer barrel bent over rows - 10 reps
7. Sprint
8. Sledgehammer swings - 10 reps

This video is of the last of 5 sets by the way and before which we had already performed numerous other drills!

Please excuse the shaky hands camera work...I'm new to this hi-tech video camera lark!

Military preparation programme

As an ex-Royal Marine Commando I am often asked how best to prepare for the rigours of basic military training. This programme is my answer to that question...! It's worked for lots of my clients who have gone on to successful military careers and is a decent template for anyone looking for a "back to basics" training programme.

Day one - Bodyweight Circuit

1. 5 Burpees
2. 10 press ups
3. 15 Squats
4. 20 jump jacks or jump rope double unders

Perform as many laps as possible in 20 minutes. Only rest when you need to. Aim to get more work done each session! As you get fitter, try 25 minutes, then 30 etc. This session will build real muscular enduance and cardiovascular fitness as well as essential mental fortitude. Remember, train hard, fight easy!

Finisher - today is Chin up Day! Perform 5 sets of max rep chins. Make a note of the total performed
e.g. 7, 5, 4, 3, 3 = 22 reps. Next time aim to do more reps in the same number of sets.

Day two - Run
Run "away from home" for 15 minutes - nice and slow and easy. Once you are 15 minutes from home turn around and run back they way you came aiming to run back in the shortest possible time. The aim is to get back in quicker and quicker times as you get fitter. This session is very similar to a typical military running fitness test.

Day three - Strength
Total body strength is vital for load carries and general day to day military work so some weight training is essential. Focus on exercises like squats, deadlifts, chins, shoulder presses, bench presses and bent over/seated rows. You may need to join a gym for this, or invest in some weights but it'll pay off hugely. Hire a trainer for a couple of sessions and get him/her to teach you these exercises. Stay away from machines, they won’t help much! Aim to do sets of 5-8 reps...this will focus on strength development as opposed to higher reps which focus more on muscular endurance.

A good example would be 1) Squats 2) Standing shoulder press 3) Weighted chins

Day four - Rest day or some light swimming/jogging/stretching etc

Day five - Ton up circuit

1. 100 reps press ups
2. 100 reps sit ups
3. 100 reps squats
4. 100 reps burpees
5. 100 reps crunches/sit ups

The aim is to do 100 reps of each exercise as fast as possible. You don’t have to do all the reps for each exercise in one go. Mix it up and knock off a few reps from each exercise e.g. 15 press ups, 20 sit ups, 10 burpees, 20 squats, 10 press ups etc. Make a note of your total time; try to do it faster next time.

Finisher - today is Chin up Day! Perform 5 sets of max rep chins. Make a note of the total performed
e.g. 7, 5, 4, 3, 3 = 22 reps. Next time aim to do more reps in the same number of sets.

Day six - Running intervals
Jog for 2 minutes. Sprint for 1 minute. Repeat 6 - 10 times to total 20 - 30 minutes. Aim to run further during each minute sprint as you get fitter. Intervals are best done on grass or a running track.

Day seven - Strength
Hit the weights again using different but similar exercises e.g. if you squatted last time, today do deadlifts. Keep the reps in the 5 - 8 range to focus on strength.

A good example would be 1) Deadlifts 2) Dips 3) Bent over/seated rows

Day eight - Rest day or some light swimming/jogging/stretching etc

Day nine - repeat day one
Day ten - repeat day two
Day eleven - repeat day three Etc

Make sure every workout is preceded with a 5 - 10 minute warm up of walking/jogging/rope skipping and a couple of light dynamic stretches. Finish every workout (except the ton up circuit) with a couple of sets of twisting sit ups, crunches, leg lifts and prone back extensions. Cool down at the end of each session with a 5 minute walk/jog/rope skip and a few static stretches.

Wherever you can, get out and walk - preferably carrying kit in a rucksack as this is a major part of military life!

As with all exercise - you'll only get fitter if you strive to work harder, run faster, do more reps etc than last time so keep a training log to record your workouts and do your best to beat your previous best!

Using the slow lifts to improve the fast lifts

One of the characteristics of many workouts is the inclusion of the so-called “fast lifts” e.g. the clean, the snatch and the jerk. These exercises require high degrees of skill, power, and flexibility and, when we consider the possible consequences of a missed lift, courage!

Improvement in these fast lifts is often frustratingly slow and moving up in weight may take months of repeated efforts until we feel ready to up the ante and attempt the next level.

So – what if I were to tell you there was a method you could utilize in your training that would give you an almost instantaneous increase in the fast lifts allowing you to make maybe weeks worth of improvements today? I imagine you’d be skeptical at best and probably think I was mad and worst!

This method has long been utilized by elite eastern block athletes as a “plateau buster” – a way of promoting progression in athletes who are experiencing stagnation in their training.

Don’t worry though; it doesn’t require any self administration of anabolic steroids, weird supplements, odd training equipment or anything else that may cause you and your loved ones to question your sanity.

Much of strength training is neurological in nature – we all have muscles and we all have a nervous system but it is the interaction of these two systems that provides us with the ability to demonstrate strength. If the two systems are working out of sync, we will only be able to demonstrate modest feats of strength and power at best. However, if we can synchronize these two systems we can enjoy the fruits of their synergy and demonstrate much greater degrees of strength and power then usual.

Obviously local muscular hypertrophy (size) plays a part in maximal force generation but it is possible for a small muscled person to out perform a large muscled person if the smaller person has had sufficient neurological training. (Think bodybuilders versus weight lifters as a good example.)

Don’t believe me? Consider the fairly common phenomenon of “old lady lifts car off toddler to save life”. I’m sure most of you reading this will have seen headlines like this in the media. What happened to this frail old lady to allow her to demonstrate such a dramatic level of strength? Demonic possession? Popeye’s spinach? Nope – merely an over riding of her normal neurological system caused by fear and adrenalin.

Whilst it is unlikely we are going to be able to replicate the car lifting feat of our octogenarian, we are going to be able to use similar strategies to “fire up” our nervous system to allow us to tap into hidden strengths.

So, before I explain how this method works we first need to explore the neuromuscular system to understand how and why we can use it to our advantage.

Muscles are made up of many muscle fibers which are organized in bundles. We have bundles of bundles of yet more bundles all wrapped up in a final outer layer called a fascia. These fibers are grouped into motor units – a group of fibers which work together in pools.

The amount of strength we can generate is dictated by the number of motor units we recruit for any given task i.e. if I were going to lift a water bottle which weighed 500 grams, I would recruit only a small number of motor units, where as if I wanted to lift a weight of around 50 kilos, I would recruit many more motor units for the task.

This is the basis of the “all or nothing law” which states that muscle fibers either work to 100% of their contractile ability or not at all – it is only the number of fibers recruited which varies form task to task.

Most of us will have experienced the all or nothing law going a bit wrong…and it is this “going a bit wrong” that we want to utilize in our yet to be mentioned training method.

Picture this – you are moving house, and you are filling boxes to load into the removal van…boxes of heavy books, pots, pans, some bedding and all that sort of thing.

You are down to the last box and you know it’s going to be a heavy one – full of books. So, you psyche your self up and approach the box. With a neutral spine and tensed abdominals, you stand over it, squat down and take a firm grip on it and heave it up…and it goes soaring into the air almost hitting you in the face and smashing into the ceiling!

Someone swapped your heavy box of books for a box of pillows and your neuromuscular system was fooled into recruiting too many motor units for the job. Now, if only we could do this at will…

It just so happens – we can, and that is the basis of this method of training.

Its technical name is neuromuscular synaptic facilitation, which we will re-name complex training.

Complex training is a method where we will attempt to trick the body into recruiting more motor units than are needed which will allow us to demonstrate greater power than is normally possible.

Fast lifts generally utilize relatively lighter loads when compared to the slow lifts – this makes sense because a light load will move fast and have greater velocity than a load of great magnitude. Power is basically strength performed at speed so it is essential the load for the fast lifts permits maximal acceleration. Strength on the other hand is maximal force production without any concern for velocity. In complex training we are going to use both loading parameters with a view to maximizing force production at speed i.e. power.

So – the empty box scenario in the gym…

Decide on the fast lift you want to train – let’s say for this example the power clean. Think of a slow lift which utilizes similar movement patterns to the fast lift you want to improve – in this case the bent legged deadlift.

Load up the bar with close to your 1RM (repetition max) for the deadlift and perform a good solid rep – obviously having warmed up appropriately before hand. This should be a safe attempt – in other words there should be no doubt you will make the rep, but it should still be fairly challenging…

While resting for 2-3 minutes, set up the weight required for your power clean. On completion of the allotted rest period perform the power clean. Don’t be surprised if you nearly launch it over your head as it feels so light! You may even manage multiple reps with a weight that would normally “own you.”

So – what the hell happened? Your neuromuscular system was expecting a massive heavy load because of the “feeder” set done a few moments ago, however, you reduced the load and the nervous system over compensated and allowed you to recruit more motor units in synchronization than normal and the result for you? A new PB!

There are a number of other good combinations that can be used in complex training – here are a few to get you started...

Bench press & Plyometric press ups
Front squat & Squat jumps
Deadlifts & Cleans/snatches
Standing press & Jerk
Chin/pull up & medicine ball slams

Remember the slow lift is performed for one good rep at close to 1RM, then rest 2-3 minutes before doing the fast lift.

The fast lift could be performed as a 1RM attempt or multiple reps as training dictates.

As a general guideline, only perform around 3 sets of a similar pairing otherwise fatigue will set in and be detrimental to the performance of maximal power.

In conclusion, complex training gives us a useful tool for making progress in the fast lifts BUT because of the high degree of loading used in the preceding slow lift, should only be used by those who are advanced enough to withstand the rigors of this type of training.

Patrick Dale
www.solar-fitness.com

Women, weight and weight training

I have just returned from my daily trip to the gym. While I was there, I noticed an interesting phenomenon. The gym I use is a big, open plan, well equipped room but it seemed there was an invisible force field around the weight training area that only the female clientele could see. The whole time I was there, not a single member of the gentler sex came into the weight training area. Luckily for me, the force field didn’t prevent me from going into the cardio area and asking a few ladies why they didn’t come over to the other side of the gym. Their responses ranged from “I don’t want big muscles” to “cardio is best for weight loss” to “it smells really bad over that side!” After speaking to a few more women (in the name of science obviously) I realised there was an awful lot of misinformation, confusion and outright lies being spread about resistance training so in this article, I intend to dispel a few of those old myths and start a petition to get more woman lifting weights!

Myth number 1) Strength training will cause big, bulky muscles and make woman look masculine.

Most women do not have the genetic potential to develop big muscles. They lack sufficient amounts of the male hormone testosterone to develop the kind of muscle mass seen in men. The dominant female hormone, oestrogen, is not responsible for muscle growth, unlike male testosterone. The only way for the majority of women to develop large “male like” muscles would be for them it ingest/inject extraneous testosterone to override their normal hormonal functions. Clearly, this is not a common practice and is only really seen in the sport of bodybuilding and other pursuits where developing maximal strength is necessary.

Myth number 2) To lose weight, I need to do lots of cardio.

Imagine a glass. In your mind fill this glass with three parts water and one part olive oil. As you know, water and oil don’t readily mix so the oil will float on top of the water. This glass represents your total body weight; the water represents your lean tissue (muscle, bones and internal organs) and the oil representing your body fat. Most exercisers are only concerned with what they weigh, not what that weight is made up of (correctly termed body composition). Using our glass analogy it would be easy to pour off either liquid and reduce the contents of the glass, however, the reality is we want to keep the water (lean body tissue) and ditch the oil (fat). Getting rid of muscle and keeping fat is just pure madness, but with someone who exclusively uses cardio exercise for weight management, that’s exactly what they’re doing.

Cardiovascular exercise is essential for our health – it keeps the heart, lungs and circulatory system in tip-top condition, and also burns energy (calories) when we’re doing it. However, because your body is the master adapter and responds to the stress you put upon it, it will do everything it can to make cardiovascular exercise easier. The body lays down new capillaries to aid in oxygen delivery and lactic acid removal, grows bigger/more cells called mitochondria to produce more energy giving ATP, makes the heart bigger and stronger and improves the function of the lungs to increase the efficiency of the cardiovascular system, and rids it self of any extra muscle not actively used in the chosen cardiovascular activity. Think about it. Muscle is vascular – it needs oxygen to survive. Even when you are running, the muscles of your upper body still need large amounts of oxygen. To increase the amount of oxygen available for the running muscles in the legs, it makes sense from a survival perspective to get rid of some of the redundant muscle mass of the upper body. It’s like trimming unnecessary weight off of a car chassis to give greater performance.

This is all well and good for runners wanting to run faster or further, but for someone who wants to control their body fat and look good, this is about the worst possible thing you can do. Muscle needs fuel (food). Less muscle = less food required. We call the daily amount of energy you need your Basal Metabolic Rate – or BMR for short. The resulting loss of muscle mass lowers your BMR resulting in an energy surplus which will most likely turn into fat when that energy is not used. A two pound loss of muscle will result in a approximate 70 kcal drop in daily energy requirements. This means our aerobic loving exerciser will lose muscle, gain fat and look worse than they did before starting their exercise regime.

What is the best way to maintain/gain lean tissue I hear you ask? The answer is “Lift weights”. It’s a simple case of use it or lose it. The body will maintain/increase its muscle mass if that muscle is being called on regularly to perform work.

A small increase in muscle mass will result in a higher daily BMR which means our exerciser will need more energy on a daily basis, and if they are under eating, that extra energy will have to come from body fat stores.
So, the take home message is that a combination of cardio and weight training is best for fat loss. Weight loss can occur when we lose muscle but the reality is that it’s the fat we need to lose, and keep the muscle.

Myth number 3) To tone up I need to do lots of reps with a light weight.

The lovely Jane Fonda did wonders by getting people exercising, but she also set us back years by promoting “the burn” and super-high reps for toning and inch loss. That burning you feel when you are exercising is not fat melting away, it is Lactic Acid being produced by your muscles as they run out of oxygen. Lactic acid does not cause spot reduction of body fat. If super high reps caused spot reduction of body fat, people who eat lots and often would have thin faces from all that chewing!!! Spot reduction is a super-sized myth! Fat stores will disappear globally, not locally. It’s cruel but it’s the truth. Some one once asked me “what’s the best exercise to make my stomach thinner?” I replied “Push your self away from the dining table sooner”. Probably not the answer they were seeking, but it’s a painful truth very few exercisers/dieters ever grasp.

The best (in fact only) was to improve the condition of a muscle or muscle group is to overload it – in other words ask it to do more work than usual. This means work it harder, not longer. Think about it. You do 30 side leg lifts to tone your glutes (your butt). When that gets easier, you do 35, then 40 and so on. After a few months you are doing 5 sets of 50 per leg and your entire exercise routine consists of nothing but side lying leg lifts because that’s all you have time for. Sounds like madness doesn’t it? Surely, it would be better to increase the workload, overload the muscles more and not have to spend an hour on the same exercise? To improve the condition of a muscle, it must be exposed to progressive overload i.e. asked to do more than it’s used to on a regular basis. Only then will it we see the adaptation (increase in tone) we are seeking.

A rep count of 20 or less is best in terms of effect and training time economy. Any higher than that and really it’s just a waste of your valuable time. This 20 rep rule applies to all muscle groups, including abdominals. Super high reps do nothing but waste time. Find ways to make exercises harder rather than do hundreds of unnecessarily time wasting reps.

Myth number 4) Free weights for men, machines for women.

This is one of those stupid, old, sexual stereotypes from the ‘70’s that never really went away. Old fashioned gyms used to be the reserve of manly men, but that stopped in the ‘80s when commercial gyms came into being. The thing is, in many cases, the free weights area is still kind of off limits to women. Why is this? Do the men intimidate the women with all their unnecessary grunting? Is it because the exercises seem “too manly”? Are women concerned that they might get big muscles like the guys? (We’ve covered this now). Is it really the smell??? (Can’t help with that one – too many protein shakes are the probable culprit there I think). Whatever the reason, the free weight area contains some of the best tools a girl can use to give her the body she always dreamed of.

It’s interesting to note that some exercises and machines are deemed to be male or female when the reality is that our bodies are so similar, that pretty much all exercises are beneficial to both sexes. That being said, some exercises considered very “masculine” are virtually essential for any woman wanting to work on the traditional female “problem areas” of the hips, butt and thighs. I refer to the squat, dead lift, stiff legged dead lift and to a lesser extent the lunge and high step up. With enough weight, these exercise will give most guys the “killer wheels” they’re after, but with moderate loading and a rep count of 15-20, they will carve any woman an awesome lower body in much less time than endless sets of hip abduction, hip adduction or standing leg curls.

Any woman who wants a good lower body should learn to squat and dead lift. Period.

Myth number 5) Muscle turns to fat when you stop training – I don’t want that to happen to me!

Go back to our water and oil in a glass image. Is it possible to turn water into oil or visa versa? The answer of course is no (Unless you are Jesus – then you’d probably do the water into wine thing anyway.) The same is true of muscle and fat. They are biologically different and cannot turn into each other. However, it is possible to reduce fat stores and increase muscle mass thus giving the appearance of one turning into the other.
Because muscle is biologically active, it needs energy (calories from food) to sustain it. However, if our subject stops exercising for an extended period without reducing their calorific (food) intake, their muscles will shrink (correctly termed atrophy) and their fat stores will grow (hypertrophy) again giving the impression of one turning into the other. The easiest was to avoid this happening is to a) don’t stop training and b) if you do have to stop training for an extended period e.g. illness or vacation, try to reduce your food intake so that the excess energy that would usually be used up by your exercise wont be stored as fat.

Myth number 6) Strength training makes muscles short and bulky – I want long slender muscles like a dancer so I do yoga instead.

I’ve heard this one so many times now that if I had a pound for every time, I’d be a rich man indeed. I had a huge argument with an ex girlfriend about this very subject…needless to say I stuck to my guns and am now single! It always amazes me how common this misconception is.

Muscles are the shape they are because of where they are attached to your skeleton. These attachment sites are referred to as Origins and Insertions. A muscle is attached to the skeleton by tendons. The point at which the tendon meets the skeleton dictates if a muscle will appear long or short. These attachment sites will not move regardless of whether you engage in vigorous weight training or endless yoga and stretching. It’s just genetics, pure and simple. Some people are blessed with long muscle bellies and short tendons, giving an appearance of long, flowing muscles, whilst other people have shorter muscle bellies and longer tendons giving the appearance of short “bunchy” muscles. There are no special exercises that will magically change the length of a muscle belly. Don’t waste precious time doing weird and wonderful movements alleged to lengthen your muscles. We can make our muscles bigger, firmer and improve their condition, but their length is predetermined – if you don’t like the length of your muscles, blame your folks, not your weight training routine.

Myth number 7) Strength training just takes too long and I have to go too often – I don’t have time!

When I here this one, it’s safe to make the assumption that this woman has trained with a man who fancies him self as a bit of a bodybuilder and has been exposed to the multi day split system of training. With the split training system, different muscles are trained on different days e.g. Monday is legs, Tuesday is chest, Wednesday is back, Thursday is shoulders, and Friday is arms (ready for a weekend out in town wearing a T shirt 2 sizes too small!). This type of training is fine for bodybuilders but for the majority of exercisers it requires way too much time in the gym.

The average exerciser should seldom adopt a split training programme and instead stick to whole body weight training sessions where the body is exercised as a single synergistic unit. Whole body training is time efficient, easy to plan and requires only 2-3 hours of gym time a week, leaving lots of time to do other things.

By using exercises which are deemed to be “compound” i.e. there is movement at more than on joint, we can work multiple muscle groups at the same time. By way of an example, to work the lower body effectively using isolation exercises (an exercise where movement is limited to one joint only) you would have to perform 6 exercises … leg extensions, leg curls, hip extensions, hip adductions, hip abductions and calf raises. Or, we could just do squats. Weight training really can be that simple and straight forward.

It is possible to train the entire body using just 6 exercises and still have time to perform some cardio or core work and be finished in an hour or less. Organise the 6 exercises into a circuit and you have an amazingly effective fat burning/cardio workout in the time it takes the average male trainer to do his guns workout!

So ladies, leave those split routines to the bodybuilders. Smart woman do whole body workouts.

Myth 8) I can’t strength train because I have back/knees/shoulder pain.

Which came first – the chicken or the egg? It’s the same for this myth. Is your back/knee/shoulder pain because you don’t weight train? Once a doctor has given the all clear and confirmed that any pain is not due to musculoskeletal or neurological injury, it’s not uncommon to find that after a few weeks of corrective weight training chronic aches and pains start to disappear. The body is an amazing machine – far more complex than any automobile. To run at optimum efficiency, it needs to have all its parts working in balance. By balance, I mean our muscles (which are generally arranged in opposing pairs on either side of a skeletal joint) need to be equally toned. If muscles on one side of a joint are stronger than those found on the opposite side, a dysfunctional joint will develop and pain may well be the result. Many of our day to day tasks are unidirectional requiring the use of muscles on one side of a joint only. This means that within a pair, one muscle maybe stronger than the muscle that opposes it.

With prescribed weight training exercises, we can rebalance the muscles on either side of a joint and return that joint to full function. Strengthening the lower back can cure lower back pain, strengthening the muscles of the thigh (the quadriceps and hamstrings) can prevent knee pain, strengthening the muscles of the upper back can improve posture and prevent neck pain.

Some time ago, I had an email personal training client. The deal was I would write a programme and the client would take it to her local gym and the resident instructor would then teach her the exercises. This client was suffering from some lower back pain which had been attributed to muscle weakness so we agreed that she needed to improve the strength of her back and I prescribed dead lifts. The instructor, on hearing about the clients’ bad back removed the dead lifts from her programme and replaced this great exercise with the leg curl machine. Needless to say, when I heard about this I was aggrieved! What the instructor failed to realise was the client had 3 growing children who regularly needed to be picked up and carried and she needed to prepare her back for the rigours of this frequent occurrence and the fact the kids were getting heavier all the time! She NEEDED to dead lift! Weak muscles shouldn’t be favoured or ignored but challenged so that they cease to be weak.

I’m sure many more myths are still yet to be busted so if you know of any others please feel free to drop me a line so I can expose them to the world! I’m sure you can now see, weight training is an essential form of exercise suitable for almost everyone – young and old, male and female. The huge benefits that can be gained from lifting weights (improved strength, bone density, muscle tone, joint stability, posture, fitness etc) far out weight any perceived risks so I strongly urge you to take up weight training and reap the rewards. You body will thank you for it!

Patrick Dale.
www.solar-fitness.com
Before undertaking any new exercise programme, always consult your doctor and seek professional instruction as faulty exercise technique can result in serious injury.