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Alex Valentine Personal Training

Effective training for smart people

Weight Lifting for Weight Loss?

Or more accurately, fat loss. A lot of people shy away from resistance training (or weightlifting) for three main reasons:

 

1) fear of it making them look “bulky”;

2) fear of looking stupid, or like they don’t know what they’re doing;

3) they believe that cardio is the way to lose weight (or burn fat).

 

On the surface, these all look like valid reasons for avoiding weights like the plague, but when you dig a bit deeper, it kind of all falls apart….

 

Myth 1 – unless you weight train heavily (and I mean HEAVILY, like five days a week) for 6 months straight and take banned substances, you will not look bulky. It takes a lot more effort than you and I can even contemplate to put on enough muscle mass to look “bulky”. Please have a skip to my picture on the “Who Is Alex Valentine?” bit of my website; I weight train three times a week every week….do I look bulky? No. Do I feel more confident knowing I’m stronger and can fill out a pair of leggings with my ass? Yes!

 

Myth 2 – everyone is afraid of looking daft in the gym, you are not alone! But weights are for everybody, and if you’re not 100% confident or sure of what you’re doing, contact a Personal Trainer in your gym who specialises in weight training who can show you the ropes. Only bad PTs make other people feel bad for not knowing how to lift weights.

 

Myth 3 – cardio is the answer to all weight loss issues. There no easy way to say this….but it’s NOT true. If you love cardio, awesome! Keep at it, you gotta do what you love. But think about it; you get on the treadmill, jog at a mediocre speed for 30mins, see that you’ve burned (an estimated) 200 calories and go “yay! I burned calories!” Which is great, but as soon as you go home and have that post work out banana or a fat free super light yogurt cos you’re hungry, guess what? You’ve just put nearly 100 calories back into your body. Kinda defeats the object of the run really. But wait, before you decide to cut out even more food from your diet, have a think about a different approach to training….

 

When you lift weights and challenge your body to lift more than it normally does, your body does something amazing….it adapts. Your body realises it can’t handle what your throwing its’ way, and so it changes to cope. These changes include stripping away the weaker muscles fibres in your body and replacing them with stronger, denser, slightly larger fibres (creating what’s now referred to as “muscle tone”). Because lifting weights burns more calories than cardio, your body also creates more mitochondria in your muscle cells; these are the energy burners in your body….more mitochondria means more energy burners to expend calories. This in turn increases your basal metabolic rate for at least 48 hours after your workout.

 

In English? The bottom line is, lifting weights helps your body burn MORE calories even when you are AT REST. This to me is a winner, because I love nothing better than getting home after a heavy weights session, plonking down on the sofa, and knowing that even though I’m lazing around watching Columbo, my body is STILL burning calories! Work smart, not hard 😉

 

As always, if you want more information on how you can turn your bodacious bod into a fat burning machine, or as one of my client’s put it the other day, how to “sculpt your body”, call, text or email me on 07875465275 or alexvalentinept@mail.com for a complimentary consultation 🙂

Not a “New Year, New You” article. Only read if you want to feel better about yourself!

January is by far the crappiest month. All the hype of Christmas is over, it’s back to work, but the bank balance isn’t looking amazing, and neither is the one on the scales. And then there’s all these adverts bombarding people with new magazines and hobbies they can take up (first issue only 99p you know….), how to find a new love interest, and how to lose weight. “New Year, new you!” they all say, and bang on about New Year’s resolutions, how to fight the flab and bust the bulge….it’s enough to make anyone feel like they should be in the gym every night after work.

 download

We’re constantly under the influence of adverts, marketing, and especially social media, all of them telling us how we should act, think and look. It kind of leaves people with an overwhelming sense of not being good enough, not being fit enough, not matching up to how Calvin Klein or Kim Kardashian says we should be.  Well you know what? I don’t think Calvin or Kim have to hold down full time jobs, and they have personal assistants to help them and cleaners to sort out their laundry! I don’t think I’m on my own when I say trying to fit everything in is a struggle.

 kim butt of joke

You’re probably reading this and wondering why I’m going on about society’s problems, when I’m all about getting people fit? While the latter is true, I’m a big believer that getting yourself fitter and healthier should be part of a grander plan, and training in the gym should be done because you have time to do it, not because you feel you have to do it. Most people have the intention of getting fitter/losing weight/getting ripped, but a lot find it difficult to stick to. Why? Because feeling like you have to do something automatically makes it into a chore. Combine that with social pressures, and it’s a recipe for disaster. If you equate training at the gym in the same category as doing the washing up or hoovering, you’re never going to do it!

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Except this guy. He loves to hoover.

Here’s a tip: next time you train, make it all about you. It takes a little preparation, but it’s worth it. Download some new music, buy a new CD, that new book you’ve been dying to read but never find the time? Buy it as an audiobook for your MP3 player and pop it in your gym bag. Make sure you have something great to listen to as you lift. Next, leave your phone in your locker! This is your time to sculpt out the body of your dreams, you don’t need any interruptions from work emails or Facebook. This next one takes some practice, but it definitely pays off: try and forget about the people around you. I know, easier said than done! But with your new awesome audio enjoyment on hand, it will be a little easier. People’s biggest fear in the gym is “looking silly”, or people thinking that they don’t know what they’re doing (I know this because I hear it 100 times a day working in the gym!) so rest assured, you are not alone in this fear. But remember, 99% of people in the gym are completely engrossed in their own workouts, so don’t worry about people’s judgment. And lastly, don’t be afraid to try something new or ask for help. The gym staff are there to help you! If you’ve always wanted to try the assisted pull up machine – grab a staff member and get them to show you. If you’re not sure you’re squatting right, ask for a spot. Everyone has the right to enjoy the gym and feel comfortable training there.

 

If you make your training about your enjoyment and reaching your goals, you’re a heck of a lot more likely to develop a healthy gym routine….and a healthy body. And as always if you’d like any help in the gym or more information, just drop me a line at alexvalentinept@mail.com.

bosses don't cancel

 

Happy New Year! 🙂

Olympic Lifting….what’s the big deal?

Oly floor colourful

We’ve all seen and heard about Olympic Lifting, but not many people are entirely sure what it is. Most people envision beefy looking men and women, usually from somewhere eastern European, grunting as they heave up buckling barbells, leaving powdered clouds of chalk behind. Either that or some moustauchioed dude in leopard print underpants doing something like this:

onearmmilitarypress

Both are accurate in a way, but modern Olympic Lifting is broadening its horizons, and is no longer only reserved for a few elite athletes. Or occasional circus strongmen!

Olympic Lifting has become more widespread recently due to a rise in it’s use in gym programs like CrossFit, and this has made learning the techniques more accessible to the everyday gym goer. Olympic Lifting involves heaving large amounts weight from the floor to over your head in one swift movement, or a series of movements. As you can probably tell, if performed incorrectly, it can cause injury, and can be quite dangerous. That’s why it’s important to find a fully trained coach, who can break down the moves for you, show you, and teach them to you from the ground up, in a safe and effective way.

The main Olympic Lifts are the Snatch:

Andrei_Rybakou snatch

And the clean and jerk:

Oly Lift Svetlana Podobedova_2012

There are loads of derivations of these moves, but for now we’ll keep it to these two main moves.

People ask me all the time why I do so much Olympic Lifting, surely I’m strong enough? Whilst the answer is yes, I am strong (I could always be stronger though!) Olympic Lifting is about so much more than strength. It’s about timing, speed, flexibility, power, core strength, precision, and more than anything, it has such amazing…..finesse. NOT something you would expect to be associated with heaving massive barbells about! When executed properly, an Olympic Lift has an astounding combination of power and poetry, it is almost a work of art. I spend so much time lifting because I want to perfect this art, and become more powerful in the sport I play. However strong you think you are, it will be nothing compared to the rock you will be carved from when you start Olympic Lifting.

Olympic Lifting is the ultimate in plyometrics (increasing central nervous system speed), and refines the muscle you have built to be fast and powerful. I have seen competitive bodybuilders unable to overhead squat an empty bar, purely from lacking the core strength, precision and power to perform the move. This is most likely a one off, but it just shows that big muscles are not always the most powerful. No point in driving a Ferrari if it’s got a Reliant Robin engine! Olympic Lifting can fit right into your workout, or can be performed once a week to ensure the body you are sculpting is strong as well as beautiful. Whether you’re a regular gym user who just wants to get stronger, a weekend warrior at football, netball, or rugby, a semi-pro athlete, or a professional sports person, Olympic Lifting can benefit almost everyone who wants to up their game. So the question is, when will you start Olympic Lifting?

Which comes first…. cardio or weights?

Ah, the age old question! You get to the gym, lace your trainers up, grab your water and your towel and head to the gym floor. But there’s so many machines….where do you start? Most people don’t have time to slog it out at the gym five days a week, and switch between upper, lower, and cardio, so how do you fit it all in, AND make sure you get the benefits of both?

Scientists used to think that it was all dependant on how tired you are; if you go for a 5K run first, you won’t be able to lift as much because of the lactic acid build up and general fatigue. But what about sports people who need to be fast, powerful and explosive, all at the same time?

Simple. It’s all down to enzymes. Research has shown that when completing exercise, either cardio or weight training, a protein called AMP Kinase is released. This protein determines whether a  workout session will be set to produce hypertrophy (bigger muscles) or increased cardiovascular function. Unfortunately, it can’t do both! Dependant on which activity is completed first, the sequence of cellular activation determines whether AMP Kinase is activated to produce bigger guns, or increased cardio function. But this means that you can’t do cardio and weights in the same day, right? True, if you’re training for a 10K or a bodybuilding competition. But most people kind of just want to look good and feel healthy. This isn’t to say there will no benefit whatsoever to you doing both on the same day, the effect just won;t be as substantial. So what’s the answer?

It’s easy to build in a small amount of cardio into every workout, just by putting it in your warm up. Ideally you should be aiming to get the blood pumping at an above average heart rate for a least 5 minutes before picking up anything heavy, and you can always finish your workout with a hardcore four minute High-Intensity Tabata style row (20 seconds all out rowing, followed by 10 seconds rest, and repeat seven more times, completed three times a week). Researchers at the McMaster University, Ontario, have found this to have a similar health benefits as people who do moderate exercise for up to an hour a day.

If you’re doing sport specific training, and want to be fast, strong, explosive, and be able to keep going for a whole match/game/bout, it’s best to warm up properly, then do weights and plyometrics on one day, and cardio on another. If there’s not enough time to split up your workouts in that way, a good bit of High Intensity Interval Training, like the Tabata round above, will definitely give your cardio system something to think about! For help, advice or training in weightlifting or Sports Specific training, feel free to drop me an email to hi@alexvalentinept.co.uk, or use our contact form.

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