Using poor form:

Think about the exercise you are about to perform. Range of motion is key when working out as is the speed of the exercise. Be critical of your exercise execution and use ?mind-muscle? connections to work the targeted muscles harder. Most importantly don?t over weight the exercise. Overweighting your workout and performing exercises badly causes minimal muscle recrution of the targeted muscle.

?less muscle activation = less growth?

Resting too long:

Know your recovery times for your workout goals. There are specific recovery times for strength and endurance, hypertrophy and maximal strength phases of training. Working out should not be the biggest social part of your day. Are you talking or texting through your workout? Then I?m pretty sure that you aren?t working out effectivley and your intensity is poor. You are also more likely the be the one to moan and whinge about the lack of results your seeing. Go hard. Go home. Stop whinging!

Just doing cardio:

Don?t get me wrong, cardio is a great way for keeping you cardiovascular fit and aids in dropping body fat. However, missing out weights in your program will slow down your rate of progress. Muscle under tension burns more energy when at rest than flaccid flabby muscles. Lifting light weights won?t cut it either! If you want to look great in the shortest possible time then lift heavier weights. Ladies, don?t worry you won?t bulk out. This is due mainly to the fact that you cannot naturally produce as much testosterone (the main hormone responsible for increasing muscle mass) as men. Other great benefits of lifting weights include stronger, denser bones.

?Muscle responds to the fibres being put under stress and if that stress is not enough then there in no reason why the muscle should change.?

Warming up:

Warming UP

Warming up is important to get the body ready for exercise. By slowly increasing your heart rate and raising your body temperature, your blood will flow to all the muscles of the body. It also lubricates your joints with Synovial fluid. This often-forgotten pre-workout routine is the reason why your workout is lacking in intensity. If you start lifting weights when warmed up you are far more likely to have more strength and stamina throughout your workout.

N.U.T.R.I.T.I.O.N:

If your training is perfect but your nutrition is lacking and you spend most weekends propped up at the bar then all that time and effort in the gym will be wasted much like you! To create that amazing physique you must eat the right amount of protein, complex carbohydrates, eat fruit and vegetables to get the right natural vitamins and minerals, drink water and limit your fat and sugar content.

No, it doesn?t have to be boring or expensive to eat well. Yes it requires effort, self restraint and creativity. You might also learn to be an amazing cook along the way!

Anything of great value always requires hard work, dedication and consistency. You can whinge and moan all you want about how you haven?t lost body fat or increased muscle size but if you stay tight on the nutrition then great things will happen.

?Drinking alcohol produces a by product called ?Acetate? which inhibits fat burning, increases appetite because it lowers blood sugar levels and increases? Cortisol? levels, a hormone directly linked with muscle wastage.?

Simon de Burgh PT

www.newwavefitness.co.uk

Im always fascinated by how many people miss breakfast or just have a coffee to start their day. If you consider that most people get 6 to 8 hours sleep and who miss breakfast often don?t have their first real meal until lunch time, which can mean up to 14 hours between meals.

Let?s also consider that if your last meal was at 7pm in the evening and your next real meal is at midday then that?s a whopping 17 hours without fuel.Over night the sugar stores in the liver (glycogen) are depleted by a third. After long periods of fasting, any refined sugars, excess carbohydrate or fat taken on board will be stored as fat and your body may use muscle mass instead of body fat as an energy source. Muscle under tension burns more body fat at rest and a reduction of muscle mass directly affects your metabolism, because muscle is what helps your body burn fat calories.

?Did you know that while awake your brain generates 25 watts of power and only uses glycogen as its main energy source??

Irregular eating intervals send your blood sugar levels on a rollercoaster ride making your body crave sugar. Snacking on a high sugary food spikes blood insulin levels but shortly after the levels then drastically crash making you tired and irritable. Because your brain is a hungry monster and detects this sudden drop, it demands more energy, making you repeat your snacking cycle.

Eating an appropriate balanced breakfast which includes protein is important in weight management and potentially can help you reduce calories though out the day, keeping your energy levels high, jump starting your metabolism, keeps your insulin levels constant, helps curb hunger and prevents binge eating.

Top Facts:

? Skipping meals shuts the body down and it stops burning fat and starts storing fat.

? Avoiding meals forces your body to use muscle tissue as a fuel source.

? Reduced muscle mass reduces your metabolism.

? Food energy is essential in keeping the body active. Missing meals reduces the intensity when working out and your ability to gain lean muscle mass, the key factor in increasing your natural metabolism.

Simon de Burgh PT

http://www.newwavefitness.co.uk/

The common cold virus can cause symptoms of a runny nose, sore throat
and slight coughing. You may get away with weight training but be
careful not to overdo it! Stop a few reps before muscular fatigue and
reduce your weights (Lb) by 25%. Instead concentrate on your form, range
of motion and mind muscle connections. Higher intensity training such
as heavy weight lifting and aerobic exercise will have a negative impact
on your immune system. The phrase you need to remember is MODERATE intensity when training with a cold.

If the cold virus is causing you to feel un-well or run down and your
symptoms include achy muscles, headaches and a sore throat stop training
all together.  You may have more than a cold. What your body needs is
rest and some serious TLC. Remember your body is fighting an infection
and your immune system is at full stretch. Intense training will
introduce further catabolic activity breaking down your well earned
muscle and will slow down your recovery time.

When am I more infectious and for how long?

Research suggests that you may be infectious two to three days before
you show physical signs of a cold and for a further two weeks or until
your symptoms disappear. You are most infectious when your symptoms are
at their worst. Can I suggest that at this stage of infection that you
don?t go to the gym or attend a class until you feel healthier! Better
still take a few days off to recover. Your muscles won?t turn into jelly
and you won?t put on large amounts of weight but fellow members will
thank you for not exposing them to your cold virus.

Water: The cold virus thrives in the body when
dehydrated. It?s a common misconception that you can flush out a cold by
drinking gallons of water.  In fact this is more likely to rid you of
valuable vitamin and mineral stores. Avoid stimulants such as coffee,
tea, caffeinated soda (carbonated drinks) and alcohol which make
dehydration worse.  Warm water, soup and broth help loosen congestion
and keep the body hydrated.

http://simondeburghpt.wordpress.com/2011/09/25/super-soup-to-super-power-your-immunity%20%20

Take Zinc: Recent research from the ?Cochrane
Collaboration? in Oxford could lead us to understand that replacing
vitamin C for ZINC is far more beneficial in the fight against the
common cold.  The latest Cochrane Review found that people who took a
zinc syrup solution or lozenge every two hours while they had a cold
were twice as likely to have shed it within a week as those who took a
placebo.

?Pooled results from the trials showed that zinc reduced the duration and severity of common cold symptoms?

Last week I had a number of members asked what rep, set and rest
intervals they should be using in their workouts. Most of them were not
performing the right ranges to hit their goals.

After speaking to a few
more members I realised that nearly everyone I spoke to had a different
answer or idea of what those ranges should be and most of them were not
training correctly to achieve their desired result.

The Stabilisation and Endurance & Strength and Endurance phases
of your workout plan are the most crucial. They lay down an awesome
foundation so you can build a bigger, faster, stronger you! Once you
have completed these phases you can spring board into your Maximal
Strength phase or move up to the Hypertrophy phase. Its important to
note that a well designed annual program should revisit both the
Stabilisation and Endurance & Strength and Endurance phase to ensure
that your foundation stays solid.

During a recovery phase I often return to my Stabilisation and
Endurance phase to iron out any instability?s that I may have picked up
during my Hypertrophy training.

Stabilisation & Endurance:

Reps: 12 ? 20

Sets: 1 ? 3

Rest Intervals: 0 ? 90 Secs

Intensity: 60 ? 70%

Strength & Endurance:

Reps: 8 ? 12

Sets: 2 ? 4

Rest Intervals: 0 ? 60 Secs

Intensity 70 ? 80%

Hypertrophy:

Reps: 8 ? 12

Sets: 3 ? 5

Rest Intervals: 0 ? 60 Secs

Intensity 75 ? 85%

Hypertrophy originates from the word ?excess?. This phase focuses on increasing muscle size.

Maximal Strength:

Reps: 1 ? 5

Sets: 4 ? 6

Rest Intervals: 3 ? 5mins

85 ? 100%

Maximal Strength phase focuses on the type 2b muscle fibers to improve peak performance and increase force.

http://simondeburghpt.wordpress.com/2011/10/29/correct-reps-sets-rest-intervals-and-intensitys-used-in-a-well-designed-program/

I?m always
asked what my workout routine is. So below is my current workout schedule.

Simon
Surfer21

Day 1

Chest &
Triceps

Flat Bench
Press: 4 Sets 10. 8. 6. 6.

Incline
Bench Press: 4 Sets 10. 8. 6. 6.

Flat DB Press: 4 Sets 10. 8. 6. 6.

Incline DB
Fly: 4 Sets 10. 8. 6. 6.

(Cable Rope Attachment) Over Head Extension: 4
Sets 10. 8. 6. 6.

(Cable Rope
Attachment) Press Downs: 4 Sets 10. 8. 6. 6.

Day 2

Back and
Biceps & Calves

Seated
Row: 4 Sets 10. 8. 6. 6.

1 Arm DB
Row: 4 Sets 10. 8. 6. 6.

Wide Grip
Pull Down: 4 Sets 10. 8. 6. 6.

Close Grip
Pull Down: 4 Sets 10. 8. 6. 6.

Bar Bell Bicep Curls: 4 Sets
10. 8. 6. 6.

Dumb Bell Bicep Curls: 4 Sets
10. 8. 6. 6.

Calves: Leg
Press: Calve Raise (Slow) 8 Sets 10

Day 3

Shoulders:

Dumb Bell 1 Hand Side Raise: 4
Sets 10. 8. 6. 6

Machine
Over head Press: 4 Sets 10. 8. 6. 6

Smith
Machine Deltoid Press: 4 Sets 10. 8. 6. 6

Forward
Dumb Bell
Raise: 4 Sets 10. 8. 6. 6

Cable Rear
Delt Reverse 1 Arm Cable Row: 4 Sets 10. 8. 6. 6

Day 4

Legs:

Dead Lifts:
8 Sets 8/6

Hamstring
Curl: 8 Sets 8/6

Leg
Extension: 8 Sets 8/6

Squats: 8
Sets 8/6

Day 5

Biceps and
Triceps

Bar Bell
Curls 3 quarter range of Motion: 4 Sets 10. 8. 6. 6.

Incline
Close Hand Press (on Smith Machine) 4 Sets 10. 8. 6. 6.

Standing
Dumb Bell
Curls: 4 Sets 10. 8. 6. 6.

Weighted
Dips: 4 Sets 10. 8. 6. 6

EZ Seated
Bicep Curls: 4 Sets 10. 8. 6. 6.

Standing
Tricep Close hand Push Down: 4 Sets 10. 8. 6. 6.

Incline
Bench Dumb Bell
Curls: 4 Sets 10. 8. 6. 6

Super Set:

3 x 20
Cable T Bar Bicep Curls to Triceps Over Head Rope Extension. (Great pump)

Day 6.

Traps and Calves

10 Sets of
6/8 Smith Shrugs (Heavy)

10 Sets of
6/10 Smith Calve Raise (Heavy)

Important
Disclaimer:
No express or implied warranty (whether of merchantability,
fitness for a particular purpose, or otherwise) or other guaranty is made as to
the accuracy or completeness of any of the information or content contained in
any of the pages in this web site or otherwise provided by new wave fitness
personal training. No responsibility is accepted and all responsibility is
hereby disclaimed for any loss or damage suffered as a result of the use or
misuse of any information or content or any reliance thereon. It is the
responsibility of all users of this website to satisfy themselves as to the
medical and physical condition of themselves and their clients in determining
whether or not to use or adapt the information or content provided in each
circumstance. Notwithstanding the medical or physical condition of each user,
no responsibility or liability is accepted and all responsibility and liability
is hereby disclaimed for any loss or damage suffered by any person as a result
of the use or misuse of any of the information or content in this website, and
any and all liability for incidental and consequential damages is hereby
expressly excluded.

Below is a leg workout which will naturally pump up your own growth hormone and testosterone levels, I warn u now, if you want to walk anywhere for the next few days after this workout get a wheel chair. Not for the faint hearted or first time exerciser. YOU HAVE BEEN WARNED!
Always warm for at least 5 min's before your workout.
Set 1 â?? Back Squats: medium stance, elbows under the bar â?? 6 reps.
Set 2 â?? Back Squats: wide stance, hands to the end of the collars, lean forward 15 degrees, and keep trunk angle constant throughout entire set â?? 6 reps.
Set 3 â?? Cyclist Squats: heels 4 inches apart, elevated 6 inches or so â?? 6 reps.
Set 4 â?? Back Squats: medium stance, elbows under the bar â?? 8 reps.
Set 5 â?? Back Squats: wide stance, hands to the end of the collars, lean forward 15 degrees, and keep trunk angle constant throughout entire set â?? 8 reps.
Set 6 â?? Cyclist Squats: heels 4 inches apart, elevated 6 inches or so â?? 8 reps.
Set 7 â?? Back Squats: medium stance, elbows under the bar â?? 12 reps.
Set 8 â?? Back Squats: wide stance, hands to the end of the collars, lean forward 15 degrees, and keep trunk angle constant throughout entire set â?? 12 reps.
Set 9 â?? Cyclist Squats: heels 4 inches apart, elevated 6 inches or so â?? 12 reps.

Always cool down for 5 min's after your workout and then stretch.

Experiencing DOMS or "delayed onset of muscle soreness" will be expected after this work out.  Walking up and down stairs may me challenging too.  Enjoy!

Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a particular purpose, or otherwise) or other guaranty is made as to the accuracy or completeness of any of the information or content contained in any of the pages in this web site or otherwise provided by new wave fitness personal training. No responsibility is accepted and all responsibility is hereby disclaimed for any loss or damage suffered as a result of the use or misuse of any information or content or any reliance thereon. It is the responsibility of all users of this website to satisfy themselves as to the medical and physical condition of themselves and their clients in determining whether or not to use or adapt the information or content provided in each circumstance. Notwithstanding the medical or physical condition of each user, no responsibility or liability is accepted and all responsibility and liability is hereby disclaimed for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content in this website, and any and all liability for incidental and consequential damages is hereby expressly excluded.

Researchers from several separate studies have found a link between sleep and the hormones that influence our eating behavior. Two specific hormones are involved. Ghrelin is responsible for feelings of hunger. Leptin tells the brain when it's time to stop. When you're sleep deprived, your ghrelin levels increase at the same time that your leptin levels decrease. The result is an increased craving for food and not feeling full. Add the fact that sleep deprived people tend to chose different foods to snack on mainly high calorie sweets and salty and starchy foods and it's easy to see how these small changes can lead to long term weight gain.

Most people need between seven and nine hours of sleep a night, some more, some less. Very few of us actually get the minimum of seven. How do you know how much sleep you really need? Experts say to sleep as long as you want for several days (best done on holiday). Then your sleep should stabilize and you'll find yourself waking up after the same number of hours daily, within 15 minutes or so. Once you know about how much sleep you need, start getting into a steady routine. Set a regular time for sleep. Start getting ready ahead of time. And experts say, avoid watching TV in bed, doing work, remove mobile phones and all electrical influences and make your bedroom a calm relaxing space.

Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a particular purpose, or otherwise) or other guaranty is made as to the accuracy or completeness of any of the information or content contained in any of the pages in this web site or otherwise provided by new wave fitness personal training. No responsibility is accepted and all responsibility is hereby disclaimed for any loss or damage suffered as a result of the use or misuse of any information or content or any reliance thereon. It is the responsibility of all users of this website to satisfy themselves as to the medical and physical condition of themselves and their clients in determining whether or not to use or adapt the information or content provided in each circumstance. Notwithstanding the medical or physical condition of each user, no responsibility or liability is accepted and all responsibility and liability is hereby disclaimed for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content in this website, and any and all liability for incidental and consequential damages is hereby expressly excluded.

A few people have asked me to put something together regarding my training. Itâ??s no magic fix itâ??s down to hard work near perfect training and great nutrition.

I truly believe that without strength you canâ??t build muscle. Think of your body as a foundation of a house. You wouldnâ??t start putting up the walls and roof if you havenâ??t laid a good solid foundation. As a Personal Trainer I see a lot of people skip the strength bit and go straight into a seriously heavy weight routine. Look around your gym and you will spot them a mile away. They are the ones punching weights above their pay grade badly, swinging the weight or doing partial reps bouncing from one exercise to another with no plan to their workout, never changing shape.

Go back to basics. Look at your range of motion and speed of execution of each exercise. Letâ??s take the bench press for example. General rule is that your timing should be 3 seconds on the downward phase and 2 on the upward phase for each rep no faster. I can guarantee that if you do your workout this way your weights will drop but the strength gain will be quicker and your weights will increase. Once youâ??re into this way of  thinking about your training and cut out the macho lifting then youâ??re on your way to success. Remember itâ??s the quality of your workout not the quantity that matters just like your nutrition plan.

 

Endurance/Strength Training Phase.

3 Sets of 15 reps 5 exercises per body part. 1 min rest between each exercise.

Building Phase.

4 to 5 Sets of 8 to 12 Reps 5 exercises per body part. 2 min rest between each exercise.

Example.

Chest.

Press ups as a warm up for that particular muscle group after a 3 min warm up run.

Incline Bench

Flat Bench

Incline Dumb Bell Press

Flat Bench Dumb Bell Press

Incline Dumb Bell Fly

I rotate these phases every six weeks with a weeks rest between them to let my body recover. I also keep a training diary logging all the changes I have made. Without this tool I would be able to track my progress and it makes me aware that my training is either good or needs to be stepped up a little more.

Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a particular purpose, or otherwise) or other guaranty is made as to the accuracy or completeness of any of the information or content contained in any of the pages in this web site or otherwise provided by new wave fitness personal training. No responsibility is accepted and all responsibility is hereby disclaimed for any loss or damage suffered as a result of the use or misuse of any information or content or any reliance thereon. It is the responsibility of all users of this website to satisfy themselves as to the medical and physical condition of themselves and their clients in determining whether or not to use or adapt the information or content provided in each circumstance. Notwithstanding the medical or physical condition of each user, no responsibility or liability is accepted and all responsibility and liability is hereby disclaimed for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content in this website, and any and all liability for incidental and consequential damages is hereby expressly excluded.