Month: August 2019

4 Workout Mistakes That Might Be Ruining Your Hard Work

1. High Expectations vs Less Time
Going through Instagram and Facebook, looking at your friends and people in your social circle, indulging themselves in different stress relieving and fitness exercises, makes your body pump adrenaline too. You may think that workouts are an easy everyday kind of a thing, but they are NOT! It is basically a lifestyle that you have to adapt to.
People and especially newbies to this thing, start from too many expectations rather than taking things one at a time and setting goals and aims. Every individual performing a workout has a body that reacts differently to diet and exercise. So it is pertinent to first experiment what types of exercises and diet your body chooses to accept and then move further with your desired workout plan.
2. Not Warming Up
Not warming up is basically as risky as standing in front of a train and expecting it to change its path. Bodybuilders and professionals have always stressed pre-workout exercises to loosen your muscles and prepare your body for the rigorous and tiresome process of bringing your body in shape. Majority amateurs overlook this fact while they gym and as a result, they experience injuries that ultimately become chronic. Not only it affects the gains but also puts your muscles under extreme risk of damage. It is suggested that a pre-workout of at least 10 minutes along with brisk walk should be done to prepare your body beforehand.
3. In Just For The Six-Pack
Another prominent problem with newbies to the gym is that they only come in for six-packs. There’s nothing worse than an improperly build body. You see a lot of guys in the gym, pumping their chests, working on Popeye biceps, etc. but as soon as you look down, chicken legs turn you off big time. That is why bodybuilding and workouts is an art they say. You need to digest the fact that for you to carry a body that only has had its packs worked on will attract never ending criticism.
It is suggested that you form a workout plan or if you cannot on your own, consult a professional, which focuses on every major muscle of your body. You are putting at least an hour in the gym every day if a workout plan offers you a great body during that hour as compared to only hitting the packs, then why not go for it?
4. No Workout Plan
Not having a workout plan will immediately identify you as an amateur. Workout starts from a workout plan and nothing else. Watching Arnold Schwarzenegger or Jay Culter on YouTube won’t cut it. As already mentioned, everybody reacts differently to exercises. What Jay Cutler may be opting for, to work on his triceps might not work for you. You need to first decide what type of body you want and then the type of exercises accordingly. Opting straight for heavyweight exercises will only create pain and problems for you even before you start with the basics.

Eating Before And After Exercise

When you exercise, you do it in order to try to maintain good health. You know that you have to eat so that your body has the energy to perform the workouts that you do as well as for everyday tasks. But, just what you should eat before and after you workouts is important for making the best of your workouts. Also, how long you eat before and after each workout is equally important.
Whether you are going to be doing a cardio workout or a resistance workout, you should try to make it a point to eat a mix of carbohydrates and protein. What determines the percentage of carbohydrates and protein you should consume is whether you are doing cardio or resistance and the intensity level you will be working at.
The ideal time to eat your pre workout meal is 1 hour before you start. If you are working at a lower intensity level, keep this meal down to around 200 calories or so. If you are working at a higher intensity level, you may need this meal to be as high as 400 to 500 calories.
If you are doing a cardio session, you will need to eat a mix of around 2/3 carbohydrates and 1/3 protein. This will give you longer sustained energy from the extra carbs with enough protein to keep muscle from breaking down during your workout.
If you are doing a resistance session, you should eat a mix of around 1/3 carbohydrates and 2/3 protein. This will give you enough energy from the carbs to perform each set you do and the extra protein will help keep muscle breakdown to a minimum during your workout. It has been shown that your body most effectively uses protein during exertion meaning that taking in more protein before resistance workouts aids in faster recovery as well.
Now, eating after a workout is just as important as the pre workout meal. Remember that when you exercise whether it is a cardio or a resistance session, you deplete energy in the form of glycogen. Our brain and central nervous system relies on glycogen as their main source of fuel so if we don’t replace it after exercise, our bodies will begin to break down muscle tissue into amino acids, then convert them into usable fuel for the brain and central nervous system.
Also, mostly during resistance workouts, you break down muscle tissue by creating micro tears. This means that right after a workout; your muscles go into a repair mode. Proteins are the key macronutrient for muscle repair and so you don’t want muscle breaking down further to create fuel in place of lost glycogen.
If you have just finished a cardio session, you will need to consume mostly carbohydrates, preferably ones with high fiber. Oatmeal, rice, whole wheat pasta, and most northern fruits are good sources. Try to consume around 30 to 50 grams of these carbohydrates after a cardio session. After cardio, it is ok to eat within 5 to 10 minutes of completion.
If you have just finished a resistance session, you will need a combination of carbohydrates and protein. Because unlike cardio workouts, with resistance workouts you are breaking down muscle tissue by creating micro tears. The protein is needed to build up and repair these tears so the muscle can increase in size and strength. The carbs not only replace the lost muscle glycogen, but also help the protein get into our muscle cells so it can synthesize into structural protein, or muscle itself.
Chicken or fish with a potato, egg whites with a piece of fruit, or a protein shake with fruit mixed in are good meals after resistance workouts but remember to keep the fiber low here. High fiber slows down digestion, meaning the protein will take longer to reach the muscle cells.
After resistance, it is recommended to wait 30 minutes before eating so as not to take blood away from your muscles too soon. The blood in your muscles helps with the repair process by removing metabolic waste products from them.

5 Pushup Tips You Don’t Know You Need

Pushups are the most basic exercise in any workout session, it’s something almost everyone is aware of, and experienced professionals know its importance too. So to ensure that you are doing pushups right for better results, here are a few tips that you need to follow because your reasons to do them is completely different now and you surely don’t want to compromise on it. Right?
1. Use a Firm Floor
A slippery or dewy floor is surely not the one where you can even think of doing pushups, like do you really want to hurt your ribs or chin or knee caps if you slip during a pushup? So make sure that your floor is a solid and firm surface so that your grip is perfect and don’t forget the quality and posture of your pushup greatly depends on your grip. 
2. Pushing Trick
While doing that pushup don’t think that you are pushing yourself away from the surface instead use a different approach that will use up a lot more muscle and create full-body tension and will result in a full-body exercise; use the approach of thinking that you are pushing the ground away from yourself. This approach will make you put in more effort and energy and thus will yield better results. Plus don’t forget everything is connected to your brain like your energy your effort and your strength so think a little different and trust me you will see better results. 
3. Focus On Your Core
Bracing the core is very very important! Next time you go to gym take a look around the people doing pushups, I’m pretty sure you will come across many people whose posture won’t be correct and your trainer would continuously be yelling at them to brace their core. Now, what does bracing the core actually mean? Bracing the core basically means tightening the pelvic floor, back, and abdominal muscles so that tight and stiff support is built for your spine.  This bracing helps to protect your back and creates the right posture for your pushup. 
4. Squeeze The Team Of Three Players – Your Glutes
Just in case you hated biology like me, let me tell you that these glutes are the biggest muscle that is present in your buttocks. There are 3 parts that together make up glutes which are maximus, medius and minimus. All of them help in the butt movement. It’s important to squeeze this team while doing a pushup in order to create the right posture and safeguard your lower back.
5. Align Your Elbows With Your Shoulders 
Lastly, make sure your hands and elbow are aligned with your shoulders like it shouldn’t be the case that your hands are spread so wide that it’s not in line with your shoulders. Keep in mind that your elbows should act as two parallel lines packed in towards your sides. If you don’t focus on this then get ready for shoulder and rotator cuff issues.

PEPPERMINT TEA ME UP !!!

Having a nice Peppermint tea before bedtime; apart from finding it very relaxing, it’s clinically proven to have a sedative effect, which helps send you off to the land of nod peacefully! Extra-perfect this time of the year, as it can strengthen your immune defenses against cold and flu (the mint leaves contain potassium, calcium and vitamin B) whilst the restorative sleep adds another barrier.

One further benefit is that it simulates the sensation of being full (I’m looking at you, late night snacker!!) when it’s basically just 100% water (hydrating, good for skin, good for blood pressure etc.) and best of all, contains a waistline-busting 0 calories, with no fat, carbs or salt! Did I mention it’s naturally caffeine-free, great for stomach pain and aids digestion? Try adding a sprinkle of cinnamon or perhaps some fresh ginger to the mix, for additional taste and digestive benefits! Mint Tea; not superfood, superdrink!

Good night!

NEW GEAR – THANKS SANTA !!!

                         

Xmas morning, preparing for a day of festive eating, so decided on a quick 30 minute skip and stretch, whilst trying out my new all-singing all dancing training clothes. They’re from a shop that’s only just opened up in London (right by  Sloane Square), called Lululemon Athletica who are huge in America, and their clothes are perfect for what I want; comfy, fitted, breathable, 4-way stretch etc. I absolutely love the company’s look – feminine, sporty and still very practical, which I find pretty rare in training clothes. Click ‘more’ to see what I’m wearing. Merry Christmas everyone!

I’m wearing a Define Jacket in polar cream, the iconic ‘Wunder Under’ yoga pants with blue detailing, and a Run Swiftly Tech Short top in blue, all Lululemon Athletica.

 

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ALCOHOL VS. FITNESS…

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1) IF YOU MUST… Clients often ask what the ‘healthiest’ alcoholic drink is… My view is that if you must drink, make it red wine as a glass or two a day has been shown to decrease the risk of stroke, heart attack and cancer (elevates good cholesterol, lowers the bad cholesterol, rich in polyphenol antioxidants for cell health). But the emphasis is on “one or two glasses, only”! If red wine isn’t your cup of tea (like me), a straight spirit (vodka, gin or scotch) is fine. Avoid mixing them with juice, tonic water, coke etc. as these mixers are bursting with simple sugars (which will be quickly metabolised into fat) and will only increase the calorie content of your night out!

2) CONSIDER THIS: 1 gram of fat = 9 calories, 1g of protein = 4 calories, 1g of carbs = 4 calories, 1g of alcohol = 7 calories. So Alcohol is nearly as calorific as fat but it only has ‘empty calories’ with no nutritional value, and will in fact speed up fat storage! For reference: a double Gin and Tonic = 175 calories (c. 10% of a girl’s daily calorie intake – alot for something that doesn’t fill you up!). Here are the scores…

– Single Gin and slimline tonic = 75 calories.
– Glass of Champagne = 91 calories
– Can of Stella Artois = 247 calories
– Shot of straight Vodka = 55 calories
– A glass of Baileys = 133 calories

3) ALCOHOL’S EFFECTS ON MY TRAINING ?  It can stop you reaching your goals by dampening performance, recovery and focus. Although it’s absorbed quickly, it metabolises slowly and can still affect the system up to 48hrs after consumption. It decreases strength, dehydrates (damaging to kidneys), exhausts the body (impairs liver function, as it metabolises alcohol at the expense of glycogen), disturbs sleep (crucial for muscle recovery), slows down reaction time, disrupts the body’s balance and co-ordination, impedes cardio exercise (raises blood pressure so the heart works harder to pump blood through the body) etc.

A typical night out will likely involve 3+ drinks and perhaps some cheesy chips as well. That could amount to 1250-1500 calories in itself, (>60% of your daily calorie allowance, on top of what you’ve already had that day). No wonder next day you’ll feel bloated and tired, so perhaps try to avoid the hangover fry-up – you don’t need the calories!!!

HIDE UNDER A HAT !!!

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No time to shower after a workout? Need to pick up something at the supermarket? Feel like hiding? Caps are cute and perfect for hiding, and I find the block black and white ones are great as they go with everything in my training wardrobe!

Whilst a cap is a small thing, it’s part of a bigger theory on gym attire; I think it’s worth getting a few key outfits for the gym, including accessories and footwear. It encourages you to go to the gym more, because you’re not going to feel motivated to train whilst putting on a smelly old t-shirt. It’s not a catwalk but you are allowed to look good at the gym, and dedicated training gear can be designed to enhance your performance (e.g. oxygenating, breathable fabrics etc.)! I’ll be posting new gym kit on here…

Back to the cap? I Went to Barcelona a while ago and bought this cap from the Gaudi museum, I think it’s rather fun as it has an F on it (stands for Fitnessontoast, obviously)! These extra photos where taken on the roof spa/gym complex of my hotel.

Happy shopping this weekend, hope you find a great training cap

FEELING STRETCHED ???

WHY STRETCH ?

Alot of my clients don’t (at first) think they need to stretch. Some don’t see the value. Some think they should be lifting something instead, or running somewhere. Some think they’ll (embarrassingly) never be able to reach their toes! BUT by stretching for a few minutes, you will see and feel the benefits. Here are  just 6 (of many) reasons why I consider it vitally important to stretch, in no particular order!

1) Reduces your risk of injury drastically, and keeps you mobile as your body matures.
2) Improves your flexibility, by increasing the range of motion of a joint by stretching out the surrounding soft tissue (i.e. muscles tendons & ligaments)
3) Speeds muscle recovery – after an intense workout, the muscles remain in a partially-contracted state, and by not stretching afterwards, you will feel stiff and sore for longer. Stretching relaxes, elongates and softens the muscles which is important for both strength and endurance training.
4) Creates correct muscle balance – failing to stretch regularly after workouts can lead to problems with posture, & muscle imbalance. Consider someone who sits at a desk for 10 hours everyday, some of his / her muscles will naturally become tighter, others weaker. For example, the hip flexors will be in a mildly contracted state whilst seated, and after a while the hip flexor can tilt the pelvis forward, causing the spine to round, which leads to pack pain. So even if you’re not working out, stretching out the pelvis, hip flexor, back, neck and shoulders for a few minutes every day, will help your body stay conditioned.
5) Improves balance – by increasing the range of motion in joints, it gives the body one fewer reason to impede itself and fall over, as stretching encourages uninhibited movement.
6) Muscular growth – The fascia (fibrous tissue) surrounding muscles is said to limit the amount of space muscles have to grow. By stretching a muscle under a resistance, you can encourage further muscular growth (hypertrophy). Be aware though, Extreme Fascial Stretching (for muscle growth) is very stressful to muscular tissue and can cause injury if not practised properly.

TYPES OF STRETCHING ?

1) PRE WORKOUT ? Dynamic Stretching – always warm up for c. 5 minutes before stretching, making sure the muscles are actively prepared, and then perform dynamic stretches, which effectively means ‘stretching whilst moving’. These stretches should only be held for 3-10 seconds each. Some examples are walking lunges, lunging and reaching, power skipping, knee hugs, quad walks etc.
2) POST WORKOUT ? Static Stretching – these are slow and constant, and each stretch is usually held for 10-30 seconds, during which you’ll consider them mildly uncomfortable. Sometimes they’ll be passive, as someone stretches you out whilst your body relaxes. You should avoid bouncing whilst holding your static stretch, as it can risk tearing muscular fibre. These stretches aren’t designed to make you sweat, rather to lengthen/relax the muscle spindles.

Stretch safe, here are some pics of me having a stretch!

DOES MY TUM LOOK BIG IN THIS ???

Ab workout by the pond at Regent’s Park – throw on a hoodie, no excuses and no membership required!

One of my clients’ most frequent questions is how to get the illustrious ‘six pack’. There are of course health benefits to training the abdominal area (reduces risk of lower back pain, promotes improved posture etc.), but when it comes to ‘abs’, health seems secondary to cosmetics! First, if the stomach isn’t flat, there’s likely too much fat being stored; sit-up after sit-up won’t help, as they burn fewer calories vs. proper cardio. ‘Spot training’ simply doesn’t work for this.

The solution is genuinely simple – reduce body fat by increasing activity, whilst controlling calorie intake – abs then will begin to show definition of their own accord. Exercises can improve the shape and bulk of the muscles, but they won’t show unless the fat layer goes first. To do that, above all, engage and work the transversus abdominal muscle, which acts as a muscular corset connecting the upper and lower body, holding in the waist. Try to hit the stomach muscles from all angles. Here’s a 3-point attack plan, with photos! ….

Maximum effort for each exercise to failure, then move on to the next – when completed all of the below, go for a light jog (increase calorie burn). That is one set. Repeat x 3 or until you give up!

1) Work the Transversus Abdominals
Simple plank to begin with, then combo leg-and-arm lift plank, as per below pic.

Also, the abdominal muscles help support the spine during forward bending therefore any exercise involving forward flexion of the spine such as deadlifts and squats will indirectly train the abdominal muscles too!

2) Work the Rectus abdominals
Curling bodily movements (e.g. normal sit ups, as below)

Reverse curl movements (like a sit up, but where you’d bring in your legs to your chest, rather than the opposite)
Toe reach (as per below pic)

3) Work the External & Internal Obliques
Dumbbell side dips / bends
Trunk Twist movements (as two below images)

Side plank  (as below)

AND of course, some stretches to finish off!

BREAK THE FAST !!!

 

Breakfast – the most important meal of the day – today I made it a healthy bowl of fruit salad, a glass of freshly squeezed orange juice, and afterwards, a bowl of porridge. Ready to take on the day! Happy saturday!