You're Gona Reap What You Sow

You're Gona Reap What You Sow

"Give me six hours to chop down a tree and I will spend the first four sharpening the axe" (Abraham Lincoln)

Some people seem to believe that achieving body composition results (i.e. losing fat or gaining muscle) and achieving good health are mutually exclusive.

Let me tell you that they are not.

Actually, the healthier an individual is, the better (and faster) the body composition results will come.

Let that sink in before you start a crash diet to 'dramatically drop weight'.

Health must be your number 1 priority if fat loss is your goal. 

The metaphor of a tree is a useful one here. Without looking after the roots, the tree will eventually die. It won't happen straight away, and the symptoms will be visible at the edges, leaves turning brown and dying, before eventually branches start to fall off. Humans, like trees, need to look after the roots and the 'soil' they live in. 

Which brings me back to the first quote. Are you creating the right conditions for your body to function optimally? 

Client Testimonial: James

I started training with Paul because I was confused. I’d been trying to get fitter and leaner but without any real plan and running myself into the ground in the process. 

Working with an online PT wasn’t something I’d really considered before but I’d seen Paul’s social media and I was soon blown away by the results first hand. Immediately Paul added discipline and structure to my training. My body shape and muscle strength is now the best it’s been in 15 years.

Paul’s staged but constantly challenging approach and willingness to explain his reasoning mean that improvements aren’t just limited to the gym but translate into lifestyle choices too. I couldn’t recommend Paul enough.

 

 

The Physique Wise Guide to... Tempo

Tempo = The speed at which you perform an exercise - sometimes referred to as 'cadence'

Tempo is usually expressed as 4 numbers - For example, “4 0 1 0”, or "20X0"

The First Number: The Eccentric Lifting Speed: The eccentric portion of a lift relates to the phase when the working muscle(s) are lengthening under tension. For example, the quadriceps (thigh muscles) on the downward phase of a squat, leg extension, leg press etc. The first number is usually the biggest number, as the eccentric portion of the lift is usually controlled.

The Second Number: Pause in the Stretched Position: If the number is a zero then this would mean that there is no pause after the eccentric phase of the lift and you go straight into the concentric phase of the lift. A '1' would denote a 1 second pause in the stretched position.

The Third Number: The Concentric Lifting Speed: The concentric portion of the lift relates to the phase when the working muscle(s) are shortening under tension, For example, the quadriceps on the upward phase of a squat, leg extensions, leg press etc. An ‘X’ during the concentric phase relates to the lift being performed ‘explosively’.

The Fourth Number: Pause in the Shortened Position: If the number is a zero then this would mean that there is no pause in the shortened position and that you would go straight into the eccentric portion of the lift.

So a tempo with the numbers '3111' would mean a 3 second eccentric phase, a 1 second pause in the stretched position, a 1 second concentric portion, and a 1 second pause in the shortened position.

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What are the benefits to using tempo in your training?

  • Slower lifting tempos can be extremely useful for beginners who need to learn motor control, create mind-muscle connection and learn correct movement patterns
  • Can be useful for experienced lifters as means of overloading a movement
  • Using tempo standardises a lift so you can assess whether you are making strength improvements or simply just moving the weight faster each week.
  • Slowing down the exercises means less load can be used, reducing the likelihood of injury occurring 
  • Using pauses in either the stretched or shortened position (or both) can vastly improve the effectiveness of certain exercises
  • Using specific tempos can ensure you are utilising the correct energy system you are wishing to target

What are some of the disadvantages of slowing down the lifting speed?

  • Slower lifts create less mechanical tension on the muscle
  • Using faster tempos can result in greater overall work - “Lifting with short eccentric phases and no bottom rest produced greater repetitions and Power Output, and therefore, total work volume than repetition tempos with 4-second eccentric phases or 3-second bottom rest intervals” (King, et al, 2011)
  • You can use a greater load on the bar with faster tempos
  • You can utilise the stretch-shortening cycle by using a faster lifting speed
  • You can develop more strength and power utilising a faster lifting speed
  • Greater recruitment of fast twitch muscle fibres when lifting faster

So as a general rule of thumb, the newer to training a client is, the more I will utilise slower lifting tempos. This is to ensure that: -

1) Chance of injury is minimised
2) The emphasis is on controlling the movement and learning correct movement patterns
3) To establish a mind-muscle connection - this is much easier with slower lifting speeds
4) To learn how to recruit certain muscles. For example, it might be advantageous to pause at the top of a hip bridge to maximally contract the glutes and 'feel' them working

Only once you have mastered an exercise with a slow tempo should you try to lift faster.

Whether lifting with a slow tempo or a fast tempo the goal should always be to lift with intent & completely focus on what you are doing. 

Rachel's Story

Rachel's Story

I am eating more than I ever thought I could, while being as lean as I’ve ever been (minus eating disorder years). I can easily say that Paul changed my entire life. Paul taught me how to eat smart in social settings, and gave me the tools to even roughly maintain my body fat percentage on vacation. The greatest lesson I have learned so far is that eating healthy doesn’t have to suck, you don’t have to starve yourself to lose fat, and EVERYTHING IN MODERATION.

Client Testimonial: Sarah

Client Testimonial: Sarah

I would recommend Paul to anyone looking to put in the work, understand the fitness lifestyle and what it really takes to get to the next level. At the end of the day, I feel stronger than I ever have before, healthier (thanks to his insistence on more carbs - not in the form of bubbles- and calories in general) and more “defined” than I ever have before. Had you told me 5 years ago that deadlifting 50kg was possible - I’d say no way! Thanks Paul, your commitment to your work, your passion for what you do and your friendly and good hearted nature has made what could have been a really tough 5 months fly by!

Client Testimonial: Adam

Client Testimonial: Adam

The workouts were tough, staying awake was tough! However, this diet quickly became the new norm and I started to feel massive benefits. My physical ailments weren’t as noticeable throughout the day as my digestive system was given a well-earned rest after 33 years of abuse! I’m my own harshest critic but Paul has been supportive from the get go and it’s genuine. He’s given me pep talks when necessary and compliments when deserved but he’ll keep it real. I know he knows if I’m maintaining my end of the bargain so I have hardly missed a step. This accountability has been key to me persevering.

Removing Barriers - Daniel's Story

Removing Barriers - Daniel's Story

Barriers are something I spent 30 years building around me which always stopped me from losing weight. My brain made everything seem impossible; I should start today but what’s the point? Might as well wait until Monday. If I’m waiting til Monday I’ll wait until the next month, new year etc etc etc. How about when I turn 50 because it’s a nice round number?!…..

It seemed like I was going to be preparing meals or working out for quite a lot of time every week. Did I have time? Did I have time for other things I wanted to do? Did I want to do this? Yes! Easy. I made time. I believe you can make time for anything you want to do and I really wanted to do this. 

"I’m the Renaissance Man of fitness failure...." - Client Feature: Eric

"I’m the Renaissance Man of fitness failure...." - Client Feature: Eric

If the definition of insanity is doing the same thing over and over again expecting a different result, then when it comes to my fitness routine, I have lived a life of complete insanity.  I’ve even done a workout program called Insanity (shocker- it didn’t work for me!)

Partly because I lack creativity, and partly because I like routine, my typical formula was to observe the short term successes of other people and then jump on board with whatever they did.  Typically, their successes would be short lived and they would revert back to their longer term average.  

The difference for me?  My commitment was insane.  This isn’t me priming my own ego, its objectively true.  In my “Monkey see, Monkey do” attempts at fitness, I would imitate what people did- for a long time, with mixed results.  The people I was imitating would have already moved on to new programs- I would stay committed to old ones..  

 

Lower Back Pain

Lower Back Pain

Low back pain is now the leading cause of disability worldwide. 

"Low back pain is the leading worldwide cause of years lost to disability and its burden is growing alongside the increasing and ageing population" (Buchbinder, et al, 2018)

Globally, years lived with disability caused by low back pain increased by 54% between 1990 and 2015, mainly because of population increase and ageing, with the biggest increase seen in low-income and middle-income countries

Most low back pain is unrelated to specific identifiable spinal abnormalities and therefore I want to take a look at why it is affecting so many of us and what we can potentially do to combat low back pain.

Guest Blog: "The Relentless Assault of Fatty Convenience"

Guest Blog: "The Relentless Assault of Fatty Convenience"

Today's blog comes courtesy of client Eric. To find out more about Eric's story, see this blog post.

"I’ve started typing this at 3:20AM on my way from Sydney to Tokyo.  I’ve just woken up in the middle of the night and went for a glass of water- only there isn’t just water.  There was wine, biscuits, 3 different types of chocolates, an assortment of pastries, a basket of fruit. The flight attendant saw me pondering the snack tray, and asked if I’d prefer a cheese plate or a piece of chocolate hazelnut cake.   I say “no” because I have willpower—I’m proud. I drink my glass of water and start walking back to my seat.  I walk 4 steps before the siren song of the snack tray calls me back.  Five minutes later I look down in shame as I’ve mindlessly eaten 5 Tim Tams and a muffin- because I don’t have willpower- I’m not proud.

This more or less encapsulates what travel is for me- the relentless assault of fatty convenience.  I’ve just gotten on to this flight from an airport lounge with tons of free food.  Two days ago, I was in a hotel where there was a lounge that serves free food for 18 hours a day- the mini bar in this particular hotel was free- FREE!

Travel is difficult when it comes to staying in shape.  I was away from home 110 days last year. With Paul’s help, I got into the best shape of my life. Here’s a few things I’ve learned:

The Pro's and Con's of Vegetarian Dieting

The Pro's and Con's of Vegetarian Dieting

The term 'vegetarian' is not clearly defined, and whilst all vegetarians base their diets on foods of plant origin, there are different levels of vegetarianism according to how much food derived from animals is also eaten. In Australia there are five major types of vegetarian:

  • A 'semi vegetarian' eats poultry and/or fish, dairy foods and eggs, but no red meat;
  • A 'lacto vegetarian' consumes dairy foods but no meat, poultry, fish or eggs;
  • A 'lacto-ovo vegetarian' includes dairy foods and eggs, but no meat, poultry or fish;
  • A 'pescetarian' includes fish and other seafood, but no meat or poultry (while eggs and/or dairy foods may or may not be eaten); and
  • A 'vegan' eats only foods of plant origin.

It is widely considered that a vegetarian diet is extremely beneficial to health. Vegetarians live longer and are less susceptible to chronic disease. Orlich et al (2013) found that vegetarians were less likely to suffer from hypertension, metabolic syndrome, diabetes and heart disease.

The reasons for becoming vegetarian are many and varied, including: -

  • Religious beliefs
  • Health
  • Moral
  • Environmental
  • Weight loss

The quality of a vegetarian diet very much depends on the individual and the food choices they make. However, common deficiencies that are seen with vegetarian diets include: -

How to Naturally Boost Testosterone...

Want to maximise muscle mass and strength? You'll want to pay attention to testosterone...

 

There is a dose-response effect of testosterone on muscle strength and size. The more testosterone you produce, the bigger and stronger you get (Bhasin, et al, 2001) - “an increase in circulating testosterone concentrations results in dose-dependent increases in fat-free mass, muscle size, strength, and power.” (Bhasin, et al, 2001)

Testosterone is also an important determinant of energy partitioning and body recomposition during overfeeding (Bouchard et al, 2013). Basically, when you consume food, specifically a surplus of calories, you are much more likely to build muscle with higher testosterone levels, whereas you are far more likely to gain fat with lower levels of testosterone.