a better life, awareness, basics of training, Beliefs, better choices, body, Body shape, choices, diet, Energy, Fitness, fundamentals, game of life, life, long-term perspective, long-term strategy, muscle building, muscles, respect, responsibility, self improvement, self-image, Strength training, training, truths, Vitality, workout, you, your life

Eating and drinking in excess this Christmas and New Year can help you lose weight – a lot of weight!

Muscle is precious. Build muscle then, do everything you can to preserve it.

Muscle is precious. Build muscle then, do everything you can to preserve it.

Don’t believe the headline – eating and drinking in excess this Christmas will not help you lose weight!

But I am making a point as to how we can become needlessly fearful (because of all the conflicting views out there) of exercising with weights or eating certain foods or doing just about anything.

Everyone seems to have an ‘opinion’ these days with the proliferation of social media and a lot of these views have insufficient and inappropriate evidence (scientific) to back them up. This applies to almost everything, but especially, weight/fat loss and exercise and eating and drinking, because well, we all do these activities, more or less.

It seems that everyone is suddenly an expert.

Anyone can show how, by selectively citing some scientific research and blowing it all out of context, you can build a case for any argument, including the subject heading that I have used.

If you have a small amount of scientific nous, it is super easy for someone to give an opinion and by selectively citing some scientific research (based on some ridiculously small sample) and blowing it all out of context. You see this quite regularly on mainstream media as the ‘sensationalism’ of these stories sells ratings.

Below is the start of my view on fat loss and body re-engineering …

If you need to lose fat leading up to the festive season and summer (in some parts of the world – like Sydney, Australia) – build muscle. Naturally. Full stop!

There are countless weight-loss programs on the net and every where you go and read. Terrific for increasing awareness. However, fat-loss plans and weight-loss plans that don’t include strength training, fundamentally, rob the body of muscle.

Now, you don’t want to do something that robs the body of muscle because the process of ageing does this anyway. Ageing, is partly, by definition, the deterioration of muscles due to the reduction in protein synthesis.

Weight-training to build muscle ‘off-sets the on-set of ageing’. It is the potion of youth. It keeps people younger, longer. I know, because I have witnessed these people who seem to look and act five, ten, fifteen and twenty years younger.

The common denominator: they build muscle!

I’ve always told everyone I have ever helped over the last two decades that every kilogram of muscle is a fat burning dynamo! Yep, a fat-burning dynamo.

If you compare your body’s metabolism (the rate at which it ‘burns’ calories) to that of an engine of a car, when you build lean body mass (muscle), you increase the engine size and power of your body. Your car engine (metabolism) goes from, say, a 1.8l engine to a 4.0l or even an 8.0l engine over time.

Muscle loss reduces calorie requirements, makes fat loss more difficult, and creates increased obstacles to the maintenance of a lean body, once the excess fat has been lost.

Fundamentally, your ‘life-force’ (or vitality) will be sucked out of you and you will literally feel like cr&p! Every single minute of every single day. Now, why would you or anyone for that matter want to feel like that every single day. I could and still can’t understand why people still do this to themselves. Instead of doing ‘life-affirming’ actions, they instead do ‘life destroying’ actions.

Not smart. Not sustainable.

Put simply, and to sum up – always remember, to help maintain a lean body, build muscle.

It is as simple as that!

However, like some philosopher once said, “the easy things are also the hardest things to do”.

So, don’t think. Do!

If you can dream and imagine a much more improved physical version of you and believe in executing a plan to get you there, by all means go for it!

With 8 x Mr Olympia - "The King", Ronnie Coleman. Now, this man built and carried on his frame an unbelievable amount of muscle - 300lbs worth of it!

With 8 x Mr Olympia – “The King”, Ronnie Coleman. Now, this man built and carried on his frame an unbelievable amount of muscle – 300lbs worth of it!

And don’t worry if you have never entered a gym in your life or you haven’t done anything since your late teens or early twenties. It is never too late to start.

Regardless of your age, or how out of condition you may think you are at present, I believe it is never too late to start an exercise program. The power to decide rests in your hands (literally when you start lifting weights in a gym to help the person in the mirror – YOU).

You can transform your fitness and muscle strength at any age, along with your appearance, and health. I believe this is important because from my observations as a coach over the years, when people’s image improves, their performances improves too. Feeling good about yourself is an important part of being a well-balanced human being.

Make that choice – for you or a loved one. Make that choice to help you so that you can enjoy not just a long life but a good quality life by lowering the risks of early on-set of age-related physical and mental diseases. Respect and love the most important person in the world to you – YOU, first.

That way, by default, everyone gets the best of you, too.

You have one life, make the most of it all the best in the choices you make. No one else can make them for you, so choose well.

To assist in the quality of your life right now, consider improving on these:

  1. Eat – well composed, portioned meals, more frequently. If it is green leaf (and not a frog), include it in your meals.
  2. Water – drink adequate levels of water daily. An average adult should aim for 3L per day.
  3. Move – a combination of weight training, cardio and stretching done two to three times per week.
  4. Enjoy yourself – don’t forget to have fun and laugh at least once a day.
  5. Socially engage with your community in person.
  6. Get, learn and apply the basics (of life) right so that YOU can ….

Muscle is precious. Build muscle, then do everything you can possibly to do to preserve what you have. You will thank your lucky and wise stars as you age.

Don’t accelerate the ageing process as age does it for you anyway. Build muscle, as if your life depended on it (and it does). Build muscle as it is your personal preventative insurance against age-related diseases as your life ticks on … tick, tock, tick, tock!

Then, watch your energy, mental state and vitality soar to new heights and ….

Live, really live.

Until next time,

Be the best you can be for you, first, then by default, everyone gets the best of you. Vv.

Be the best you can be for you, first, then by default, everyone gets the best of you.
Vv.

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a better life, adaptation, awareness, balance, basics of training, beauty, Body shape, Energy, Fitness, fundamentals, habit, habits, injury, long-term perspective, muscle building, safe training, strengths, symmetry, training, workout, you

My Top 5.5 Tips to avoiding injury.

Education through a perception of the truth. Increasing your awareness, taking sufficient and appropriate actions and adapting accordingly is key towards self-improvement. Vv

Education through a perception of the truth.
Increasing your awareness, taking sufficient and appropriate actions and adapting accordingly is key towards self-improvement. All done in my programs.
Vv

I have been very fortunate that in over twenty three years of training in the gym I have not been seriously hurt in any way. I am very proud to say that in that time I have not seen a physiotherapist or chiropractor for any training-related injury.

I have always been a stickler for form and ideal exercise execution. Always. Accelerated increased awareness from the guidance from some of the best coaches in various fields such as martial arts, power-lifting, boxing, athletics, squash, soccer, hockey, rugby and resistance-training has also contributed heavily to me staying injury-free.

Mastering the basics in any physical endeavour is paramount to you excelling in and enjoying the experience while doing it. Everyone that I have ever helped over the years get educated in applying the basics of training all the time – not some of the time! This loosely applies to most worthwhile goals in life.

Getting injured is a pain. Apart from the physical pain, one has to endure days, weeks or even months of re-habilitation. It can drain one of mental and emotional energy too and be quite costly if the injury is very serious.

Over the years, I have adopted certain routines with deliberate practise (habits) that I believe decreases my chances of getting injured while training in the gym.

Below are 5.5 key tips to help you lower your risk of injury:

Tip # 1: Aim for balance & symmetry.

My whole goal from the very first time I lifted weights was to build a more balanced and symmetrical physique. I believe this is one of the main key factors in me staying injury-free all these years. This is despite me lifting relatively heavy weights for most of this time (especially the two years when I trained for the World Championships in New York).

For example, a lot of people train the ‘mirror muscles’ more than they do the muscle in their posterior chain (muscles you don’t see in the mirror). This leads to asymmetry and muscle group imbalances.

Not a wise thing to do.

Focusing say, on your chest and shoulders and biceps (the ‘show-me-your muscles muscles) and neglecting your upper back muscles like the traps and rear delts and middle back can spell disaster. The most common gym-related injury for young men world-wide are shoulder injuries primarily because of this.

Muscle imbalances lead to increased risk of injury in the respective joints and muscles.

Besides, why do you want to be the strongest or biggest guy when you can build the most balanced and symmetrical physique for your frame. This is more aesthetic and more pleasing to the eye.

So, leave your ego at the door and work towards a better shape – a more balanced and symmetrical physique. If you don’t, you may regret it later.

Results with care. Here, Brad is 'feeling the essence' of the exercise and inching closer to his best self. He is in total control and 'feels' the muscle being worked. Vv

Results with care.
Here, Brad is ‘feeling the essence’ of the exercise and inching closer to his best self.
He is in total control and ‘feels’ the muscle being worked.
Vv

Tip #2: Be aware of your breathing technique.

I believe incorrect breathing technique is one of the main contributors to getting injured when training in the gym. Keep this in mind – for:

Pushing motions (bench press; shoulder press) – exhale at the point of contraction (when your arms are furthest away from you)

Pulling motions (lat pulldowns; biceps curls) – inhale when your arms are furthest from your torso.

Breathing also helps you with the next tip.

Ex-Australian Wallaby Captain - Phil Waugh performing a set of squats. Using good exercise technique(which includes proper breathing) is paramount to success.

Ex-Australian Wallaby Captain – Phil Waugh performing a set of squats.
Using good exercise technique(which includes proper breathing) is paramount to success.

Tip # 3: Focus!

Concentrating on your breathing and what you are going to do with the weight for those 15 to 45 seconds (a set) is critical to lowering your risk of injury.

Every fibre and cell in your body needs to 100% fully-focused! Don’t get side-tracked by other conversations and mentally block out all distractions. Focusing certainly aids you putting on good lean muscle. Period!

A slight loss of concentration could lead to less than ideal execution of exercise leading to increased levels of risk of injury.

I have developed quite a few formulas relating to peak performance over the years and one of the most important ones is:

“Focus = Results” (a shortened version of my formula).

Tip # 4: Always assess exercise execution with ‘risk:benefit’ ratio mind-set.

What I mean by this is that you need to increase your awareness of the exercises and work on improving your risk assessment of the exercise relating to:

  • Exercise choice and safety – a particular exercise that may be safe for someone may not be for another.
  • High-risk lifting – improper execution of certain exercises can increase levels of risk for very small increments in benefit. The range of motion of exercises need to be tied in to the ‘risk:benefit” ratio of the exercise and the trainee’s goals

Always avoid “high-risk’ lifting. This relates to variables such as excessive weights; excessive number of repetitions; excessive range-of-motion and so forth.

Tip # 5.5: Apply correct training principles.

I’ve always believed that building muscle is like LIFE. It relies on two principles:

  1. Simplicity
  2. Continuity

There are many principles to building and keeping muscle and after 23 plus years in the gym I have concluded that the two above and this next two principles – 3) control and 4) feel are key towards lowering your risk of injury.

All beginners and intermediate trainees or less experienced gym enthusiasts should master these before ‘going heavy’.

When you keep it simple and focus on the full range of motion of the exercise with continuous tension, you increase your ability to build good, quality muscle.

Because you are 100% focused and are using the right weight for you to correctly execute the exercise, you have better control and feel. This allows you to ‘work the muscle, not the joint’.

If you can’t control and feel the muscle being worked, you’re not building muscle, only ego.

A lot of people still aspire to the ‘No pain, no gain’ maxim but I think you should not follow this. Listen to your body: never do anything that hurts and don’t train if you hurt yourself or suffer from an existing injury.

Chris enjoying a well-deserved rest between sets. A 'set' as I define it is: a continuous progression of 15 to 45 sec 'focused moments'. Focus + heart + visualization ===> results. Vv.

Chris enjoying a well-deserved rest between sets.
A ‘set’ as I define it is: a continuous progression of 15 to 45 sec ‘focused moments’.
Focus + heart + visualization ===> results.
Vv.

Most injuries happen over time, through cumulative effect of muscular discomfort and micro-scopic tares and inflammation of tendons and ligaments around the joints. Most injuries are the result of an imposed force exceeding the structural strength of the involved body-part.

Don’t copy the super-stars and genetic elite who look and train the way they train because most of the time you don’t know their full story and so this may give you a false sense of direction and could lead to injuries.

Those who don’t do away with the maxim ‘no pain, no gain’ and try to train like the super-stars usually regret it, sooner or later. A better maxim to adopt is ‘No brain, no gain”.

Strive to Train SMART. What I mean by this is that I have always promoted a more conservative approach to training. My own experience and what I have learned from observing countless other trainees – has taught me that a more conservative way to training is not only the most effective but also the safest way to train not only in the short-term but more importantly for your long-term health.

Strive to stay injury-free. You’re in the gym to work on making that person you see in the mirror (you!) – better. Not for ego.

You want to still be doing this activity and off-setting the on-set of ageing (by building muscle) well in to your 80s and 90s if you live that long. It will certainly add quality to your life. Like I have said before, Muscle is the potion of youth!

All the best in your training this year.

Embrace my Triple A to self-improvement: be more aware; take appropriate actions and adapt accordingly to reach your goals in life.

Cheers and Happy January to you!

 

Until next time,

Just like friendship, genuine muscle requires a lot of time and hard work to be built and sustained. You do this by adopting an 'adaptive strategy' of self-tuning. Vv.

Just like friendship, genuine muscle requires a lot of time and hard work to be built and sustained.
You do this by adopting an ‘adaptive strategy’ of self-tuning.
Vv.

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ego, grip, habit, muscle building, training

What grip should you use when you train?

Learning how to properly execute an exercise with good form throughout the full range of motion is vital to muscle building and longevity.  Vv

Learning how to properly execute an exercise with good form throughout the full range of motion is vital to muscle building and longevity.
Vv

I was asked by a host of a function I attended recently about what grip was best to get the most out of your barbell bench presses?

Over the last two decades I have seen many variations of grips. I believe it is a matter of individual preference and your level of experience of training in the gym. If you’re a beginning gym enthusiast, it would be best if you used the ‘thumb grip’, meaning your thumb goes around the bar in the opposite direction to your other fingers, forming a secure grip.

If, however, you are more experienced and advanced, then using the ‘thumbless grip’ may be something for you. For those of you who are unfamiliar with the term ‘thumbless grip’, it simply means that you move your thumb to the same side of the bar as your fingers.

If you had to assess the risk of the two types of grips, the ‘thumbless grip’ is a much higher risk to you and possibly others close to your training station. I know of a man who injured his sternum doing a bench press using this grip. The bar slipped off his hands during a set of bench pressing and fell on his chest. Very painful, not recommended.

However, this risk is lowered if the bench press is performed using a “Smith Machine” or similar. The thumb grip is safer.

It can also be argued that it is more productive to NOT use a thumbless grip when performing an exercise like the bench press. However, how productive you are depends on many other variables and in the list of key variables influencing your productivity during your workouts, the grip you use would have to be quite far down that list.

So, to sum up, if you’re a beginner, DO NOT use a thumbless grip, especially if you do bench presses with free weights. Period! The seasoned campaigner can give it a try if you are using a smith machine to mitigate the risk of the bar falling on you or have a good training partner.

But, if you are in it for the long haul, the use of a ‘thumbless grip’ isn’t going to give you much more weight doing your presses. I think your focus should be on more important things like ‘feel’ and ‘control’.

Two principles of building muscle: 1) Simplicity and 2} Continuity. Here, Ex-Australian Rugby legend Phil Waugh using a 'thumbless grip' in a Smith Machine to do Bench Presses. Become aware; Apply action: Adapt accordingly.

Two principles of building muscle: 1) Simplicity and 2} Continuity.
Here, Ex-Australian Rugby legend Phil Waugh using a ‘thumbless grip’ in a Smith Machine to do Bench Presses.
Become aware; Apply action: Adapt accordingly.

I tell everyone that if you’re not feeling the muscle and not in control of weight, then you’re not building muscle, you’re just building ego. Learn to leave your ego at the door if you’re serious about building good quality muscle and re-shaping the body you see in the mirror towards the one you imagine yourself to be.

Focus on doing each repetition of each exercise properly. Do this repeatedly as best as you can. This includes doing the last rep as good as your first. Not some of the time, – all of the time!

Feel the ‘essence’ of the exercise ( … and it ain’t vanilla!).

When you feel you’ve mastered this and the BASICS, then, and only then, should you worry about what grip to use when you train.

Understanding the basics and the principles of simplicity and continuity are more important keys to your success in training.

All the best!

Until next time,

_MG_9779-1

~~Life & wellness COACH~~

~~Life & wellness COACH~~

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