Ok, so I want to start with a few facts on Running.
Point number 1,
It is a myth that running gives you bad knees. Obviously there are some injuries that can prevent people from running or just make in uncomfortable either during or after but for most people running will do you far more good than harm. I am a small living proof of this. I had my first cartilage operation at 13/14 due to a tear from early age football. In those days that meant a 4 inch cut to the inside of the knee and a long rehabilitation program. This procedure was followed up by 1 more open knee operation and 3 further keyhole procedures. A senior orthopedic surgeon told me 18 years ago (aged 33) that my knee was in such bad condition, if I had been 20 years older they would be considering a knee replacement. He followed this up with 2 important facts.
1. Our Knees carry our full body weight and as such the heavier we are the worse it is for our knees. (advice LOOSE SOME WEIGHT )
2. The stronger the stabilizing and supporting muscles are the better your knees will be.
(advice EXERCISE/ RUN )
Right so it took me a few more years to even consider this advice and even in my early fitness days. I used my dodgy knees as a reason not to run on the road.
The biggest points to all of this is are these.
Without running I wouldn't have lost the weight I did. Running is in my opinion the best weight management exercise there is. We are born and designed to run, far more than we are to sit on our bums. Yes of course your legs will hurt during or after a run, specially as we get older, but that is what exercise does. It makes our muscles hurt but they repair and get stronger. Thus the phrase NO PAIN NO GAIN.
Taking all of that on board, if you have an illness or injury and are not sure if you should be starting any sort of exercise program. You should consult your doctor. If your not sure just ask and don,t be afraid to get a second opinion. Most younger doctors see far more benefits from exercise these days than negatives.
Before I come on to the program, there are 2 things I recommend.
1, A good running pair of trainers. ( Go to a specialist running shop and get your Gait tested)
Adrian James is a well known fitness guru. Famous for his top quality fitness Apps.
If there’s one type of fat we could all use less of, it’s belly fat. Excess stomach fat isn’t just unsightly: it can also be dangerous to your health. Research has shown that people carrying too much stomach fat have an increased risk of diabetes and heart disease. This type of fat, which accumulates around your stomach and internal organs, produces toxins that can affect your overall well being. Craving a flat stomach isn’t just about vanity – it’s about safeguarding your health.
Why is belly fat so dangerous?
There are two types of fat stored in your abdominal area. The first type, which prevents your abs from being visible, is called subcutaneous fat. It lies directly beneath the skin and on top of the abdominal muscles. The second type, known as visceral fat, is stored around the internal organs such as the liver, pancreas and intestines. Visceral fat may not be visible, but it should not be ignored: it’s been linked to the production of toxic compounds that can affect insulin sensitivity, leading to diabetes. These chemicals also trigger inflammation, which has been associated with a higher risk of cancer. To exacerbate matters, research has shown that people who carry excess visceral fat are more likely to develop mood problems, depression and sleep disorders.
How to get rid of belly fat.
If you want to banish belly fat, you’re going to have to exercise your whole body. The exercises found in the Adrian James 6 Pack Abs Workout are great for developing your abdominal muscles. For those abs to become visible, however, you’ll also need to burn off the fat that’s covering them. That’s why the app works best when paired with Adrian James High Intensity Interval Training – the former will build your six-pack while the latter vanquishes belly fat to reveal them in all their glory.
Train right, eat right
If you’re intent on reducing stomach fat, exercise alone will not be enough: you’ll also need to eat right. As the saying goes, abs are made in the kitchen. You can perform crunches all day but if you’re stuffing your body with junk food, you’re wasting your time. For a smaller waist, choose a diet that’s low in sugar and rich in whole grains, green vegetables and complex carbs. To speed up weight loss, try supplementing your diet with Thermoblaze. Three capsules a day will gently raise your metabolism and help you develop a lean physique faster.
Attack fat from all angles
Losing belly fat and keeping it at bay calls for a three-pronged attack. Regular exercise, a healthy diet and smart supplementation hold the key to hitting your goal. For best results, try lifting weights 2-3 times a week in addition to following the HIIT and abs exercises found in the Adrian James Body Transformation Pack. Track your progress by measuring your waist circumference once a fortnight or using a body fat scale that can record visceral fat.
Don’t ignore stomach fat until it’s become a problem: start tackling it now and you’ll reap the rewards every single day. Say goodbye to belly fat. Say hello to better health, a better figure and a happier, more active life.
Our gyms will be full of people trying to stick to their New Years resolutions.
The first section of this blog is all for the new gym goers or those returning after a long lay off. Lets say the not so fit or exercise sceptics.
CHOOSING THE RIGHT GYM.
These days you have a lot more choice when it comes to gym memberships. Gone are the days when the only options were 12 month memberships, tied into direct debits. Budget gyms, pay as you go gyms and short term memberships are available across the country.
GREAT !!!, Well in some cases yes but weigh up your options.
Some of the new chains such as PURE GYM , XERCISE4LESS and BUDGETGYM all do a great job of providing good quality equipment for a very reasonable membership fee.
What I feel they often do not provide are quality, experienced, professionally qualified staff. Unfortunately the fitness industry has recently had an influx of training company's only interested in taking our money. They offer what I call cereal box qualifications with very little learning requirement and often no hands on or practical training/testing.
The Personal Trainers and Fitness instructors are in my opinion what makes a good gym.
It may seem a bit more expensive to hire a professional REPs registered PT but believe me it could cost you a lot more in the long run to hire an Amateur. Worse case could be injury or illness created from ill informed sessions or programs. Certainly your progress and rewards will be a longer coming, if ever ?
Registration Number: R0126918 Status: Full Level: 3 Categories: Gym, Personal Trainer Expiry Date: 22 July 2016
So before you rush into any type of gym membership do some or all of these things.
Ask yourself what your goals are and how you think this can be achieved ?
Its very important to be clear in your own mind what you want from this, weigh/fat loss, muscle definition, run a marathon,
If you have previously
attained those levels of fitness how did you do it then?
We are all different with diverse genetic makeups.
So what has or hasn’t worked for you in the past is key to hitting your targets
What types of training/ exercise do you prefer?
The most important point in maintaining regular
exercise is enjoyment. You will never stick to anything that you don’t find fun
and becomes a chore. So look at what’s on offer. For example, most people enjoy swimming and
it can be a fantastic non weight bearing form of exercise. Therefore a cheap
gym with no pool has its limitations.
Who would you like to
Think about where your friends train, do you want
to be in group classes or training alone?
People motivate people, try and join a gym with a
friend that will come with you. (You could also negotiate a better deal if you
join as a pair)
The position of your gym is of paramount importance.
If you will have to deal with traffic jams and delays at gym time, then you are
creating reasons and excuses not to go before you even join.
Take a test drive .
Don,t forget you are the customer. most reputable gyms will allow you at least a trial day pass but push for a week. If you looking to do classes check out the timetable and ask to join in a couple. If your new to the gym environment, its a must to have a good induction. insist on the instructor demonstrating every piece of equipment and ask what each will do for you. Ask for info on all PTs and what sessions cost. I would recommend every person new to the gym negotiate at least one pt session with an experienced REPs registered Personal Trainer. You wouldn't set out to learn to drive without having some lessons or at least advice from a professional, so why take the risk with your fitness and health.
3 Key points to remember in your early days.
1, Rome wasn't built in a day. You certainly didn't become unfit and maybe overweight in a few weeks. Its all about making fitness a lifestyle choice. Please don,t get disheartened and give up in a couple of weeks. Combine a good regular, exercise program with healthy, nutritional eating and you will get results.
2, Ignore the calories burnt statistics on the machines and the same applies to your modern fitness trackers/watches. These can be a simple indicator but its only half the story. Think of your metabolism during exercise as a candle or an oven. Whilst you are training you are turning the heat up and up burning more fuel, but it doesn't stop there. Your metabolism continues to be higher than normal for hours after training as your body uses the fuel (calories/fat ) to repair itself and recover.
3, Don,t ignore the weight room.
Ladies specially are often intimidated by the weights room at the gym, certainly when the buff guys are grunting and groaning. In most cases girls, these guys just want you to notice them, they may even want to help. Use that to your advantage. Go and have a word, maybe ask to join in with them. Resistance/ weight training is as important to total fitness as cardio. Girls you wont turn into Arnie overnight by lifting weights. most women don,t have the genes. Muscle burns a good 20% plus more fuel (calories) than fat. So the more lean muscle mass, the more your metabolism increases.
January Mayhem 2
Right then, now I come to the section for regular Gym nuts/ Gym bunnies. What many of us see as OUR GYMS, our domain. Will be full of newbies, novices getting in our way. A little saying to you. LEAVE YOUR EGO AT THE GYM DOOR.
Remember, We all started Somewhere, Sometime. Don,t Judge, Don,t moan. Help and encourage as much as you can.
CLASSES WITH WAYNE MARTIN
The Welcombe Hotel & Spa
Starting Thursday Oct 8th
Thursday 6.30 PM --- 7-15 pm Tabata
Invented by Japanese scientist
Dr Izumi Tabata, TABATA is the original form of
H.I.I.T , High Intensity
Each Tabata consists of 8 x 20
seconds working rounds with 10 seconds rest in between.
Wayne uses this method of
training, combining cardio-vascular exercises with resistance work.
Optimising both fat burning and
SATURDAY 9-30 AM--- 10-30 AM
Bit of Bertie Bassetts
Using the brand new functional
training studio,Gym or Hotel grounds. A bit of Bassetts allows
Wayne to vary the Saturday morning sessions, weekly.
Cardio, resistance with some
fun and real fitness.
SUNDAYS 9.15 AM
ALL LEVELS WELCOME
Meet at the front of the spa
ready to start at 9.15
Training hints and tipsPosted by wayne Sun, June 28, 2015 10:49:37 Ok so hear me out with this one.
We have all heard the figures dished out on the amount of calories getting jiggy with your partner burns.
Well I'm no sexpert and like most forms of exercise, it obviously varies from person to person,position to position and particularly the amount of effort exerted.
Bottom line here is back to the simple equation.
If the Energy in is greater than energy out then fat is stored.
So to adding up those love points.
Come on guys use your loaf here.
It's no good you reading this, folding down the lap top and letting out " right then love PT Wayne says if I bang you more often you won't be so fat."
Use a bit of that charm you once had or have saved for the barmaid at your local when she calls last orders.
Why not try a more subtle approach like ?
"sweetheart you are doing so well on your diet and really looking good,I actually read today that increasing the amount we make love, by 3 times a week, can help you to burn up to an additional 1200 calories".
So what you think guys?
That should help towards topping up her tank and helping you towards a few sex credits.
Better still she (or he ) may even realise the more effort put into your loving the more calories burned.
Training at home or alone can be tough. In fact only a small percentage of us have the drive and commitment to regularly train alone. We may start off ok, following an online program or workout DVD but its always hard to stay motivated. Specially when the going gets tuff.
So the best way to stick to any training program is to find a training partner or 2 .
Often on the days you may feel less inclined to train your partner may be buzzing to get fit. This will not only lift you to get off your butt, you will also feel like your letting them down if you pull out. Take it in turns to take the roll of the trainer. Plan your session and direct your gym buddy from the start. Research a workout suitable for you both and let your buddy know your plans.
There are many old-fashioned myths about MSE training. (Muscular Strength Endurance Training). Many of these are simply wrong. It is always good to be cautious but when it comes to a point that you’re hindering your success, I think it’s time the facts are put out there for people to read!
Below are a list of benefits from various types of training.
Resistance Training in General:
- Joint Stability – Improved Posture – Improved Tone & Shape – Decreased Risk of Injury – Increased Bone Density – Improved Neuromuscular Efficiency
- Hypertrophy (Fast Twitch Muscle Fibres) – Stronger Ligaments and Tendons – Improved Efficiency of the CP System
- Improved efficiency of Slow Twitch Muscle Fibres – Increased Capillarisation – Increased Size of Mitochondria – Improved Efficiency of Lactic Acid and Aerobic Energy System
Now just to pick out one of those that will help anyone in their daily lives. Increased Size of Mitochondria. First of all have you ever noticed how children are so full of energy and never stop bouncing around! Well they have a naturally high amount of Mitochondria. If one feels they have a lack of energy and are always tired, it would be useful to know that increased Cardiovascular exercise allows you to have more Mitochondria and therefore create MORE energy!
Don’t get me wrong, there could be other factors playing a role here too, such as lack of sleep, a bad diet where you aren’t eating the right things, however i urge you (Please remember to train at a sensible pace, if you are remotely unsure then consult your doctor) to give this a go. Resistance training and Cardiovascular exercise regularly. And soon you should feel alot more active and happier with yourself!
Exercise is good for us, FULL STOP.
With current concerns regarding health services and high levels of obesity. The fitness industry has a big responsibility in educating and assisting people to live healthier lifestyles and exercise more.
There are very few illnesses in which patients would not benefit from regular exercise and a good training plan. But please always remember, when starting to seriously increase your levels of physical activity. Check with your doctor first and increase things gradually. Jumping in head first will increase your chances of injury etc and just put you back.
So lets start with the obvious one for me, Heart Conditions.
Exercise plays a very important part in both recovery from Heart incidents and maintaining health with a heart condition. now I may not be the norm in this situation but the basics are the same. Your levels of activity should depend on all your other physical conditions and be moderately increased as you improve.
Point number one is the most important and really obvious when you think about it.
THE HEART IS A MUSCLE, and as such really benefits from regular cardiovascular exercise.
In study after study, exercise has been shown to slash the risk of heart disease and add years to one's life, even among obese people and other high-risk populations.
While the benefits of exercise are well documented, the amount of exercise needed for those benefits to kick in is still disputed. The American Heart Association recommends at least 30 minutes of moderate-to-vigorous exercise (defined as reaching and maintaining 50% to 85% of your maximum heart rate) on most days of the week. A brisk walk, a bike ride, and light weight training all count.
If you are seriously out of condition then start off very steady.
Studies have shown that even less exertion can be beneficial. A 2001 Harvard study of nearly 40,000 women over the age of 45 found that walking just 60 to 90 minutes a week cuts the risk of coronary artery disease in half.
Another Harvard study suggests that several short exercise sessions may be as beneficial as one extended session, as long as the total amount of energy expended is equal. Yet those researchers also determined that only sports and other vigorous activity—and not light exercise like walking—significantly lower the risk of coronary artery disease.
I am more inclined to agree with Thomas Allisons Study, low intensity exercise to me is really just about moving. Our body was built to move so pulling weeds in the garden, sweeping the living room, walking through the grocery store is really just movement.
Where as any form of exercise can help you gain strength and confidence. If you want to protect your heart, you'll have to push yourself a bit harder, says Thomas Allison, PhD, an exercise physiologist and the education director of the Mayo Clinic's cardiac rehabilitation program. For maximum heart protection, shoot for 30 minutes of moderately vigorous activity every day.
Fat2Fit for a Healthy Heart. (local newspaper article. Some facts are slightly incorrect but you get the point )
Olympic swimmer Gary Hall Jr. didn't let diabetes stop him from winning 10 Olympic medals.
Gary has Type 1 diabetes. He wasn’t diagnosed with the condition until he was 25 years old. At that time he was already an Olympic medalist, and was told by doctors that his swimming career was over. After taking a short time off to contemplate his next step, he decided to continue swimming. He hooked up with a good doctor and started learning how to compete despite the illness. The following year at the 2000 Sydney Olympics, Gary won the 50m freestyle in record time! Gary added two more medals (one gold and one bronze) to his collection at the 2004 Athens Games, despite being the oldest swimmer there. When he is not competing, Gary tests his blood sugar level eight times a day. On days when he races, he has his diabetes kit by his side as he constantly tests himself. Gary stresses the importance of disciplining yourself to maintain a consistent routine when comes down to managing your diabetes.
Gary Hall Jr. Says…
“With time, I was able to figure out, “Yes, I can do this.”
Gary Mabbutt (MBE )
Diabetes can have devastating effects but even in these circumstances, levels of fitness can help to cope.
Gary Mabbutt MBE is fondly remembered by football fans for his 16-year spell playing for Tottenham Hotspurs, where he went on to become Club Captain and played for England.
But off the pitch Gary has had to face a very different challenge after a diabetes-related complication brought him close to having one of his legs amputated.
Gary, who decided to talk about his experience to help raise awareness of Diabetes UK’s foot campaign, was diagnosed with Type 1 diabetes at the age of 17. A diagnosis of Type 1 is always a life-changing experience, but for Gary it had the added difficulty that he was told by his specialist that it meant the end of his dream to be a professional footballer.
“Hearing this news and the prospect of losing a career I had worked so hard for was absolutely devastating.”
But desperate for a different answer, Gary approached other specialists until finally the fourth one he asked suggested he could continue playing and see how it went. Thirteen years later he had clocked up more than 750 appearances for Tottenham and won 16 caps for England.
Gary's career in professional football meant he always had a healthy lifestyle and taken particular care of his legs and feet. As someone with Type 1, he would always check his feet every day and talk to a healthcare professional about any changes.
But four years ago Gary began to experience tingling and numbness in his feet and then started to get cramps when he was out on his daily jog with his dog. He talked to his specialist about it but there did not seem any cause for great concern.
Then, in the early hours of a morning in March 2013, Gary’s life changed forever. He woke in agony because of an extreme pain in his left leg.
“The only way I can describe it is being a bit like cramp but five times worse,” Gary said. “Because the pain was so bad, I knew straight away that something was very wrong and I started to seriously worry about my leg. But I did not want to wake my consultant in the middle of the night and so waited until 6 am to give him a call. It was a real mistake, as I realise now, a few hours can make a huge difference and I would advise anyone else in the same position to pick up the phone straight away.
“When I finally spoke to my consultant, he advised me to get to King’s College Hospital immediately. Looking back, I should have got an ambulance, but at the time I decided to use public transport and so had to endure a train journey and then get on the Tube to get to King’s. It was an awful journey, with the leg in such a lot of pain and thoughts racing through my mind about what was going to happen to my leg.”
When he finally arrived at the hospital, he was examined and told he had a blocked artery that meant no blood was travelling to his leg (this is also known as a ‘foot attack’). He was told they would need to operate immediately if they were to have any chance of saving the leg.
"There was a serious chance that I would lose my leg"
“The news that there was a serious chance that I would lose the leg made me feel terrified and I could feel the hairs stand up on the back of my neck,” said Gary. “The surgeon told me that he literally didn’t know whether I would still have my leg when I woke up from the anesthetic. I dreaded the thought of waking up and looking down and seeing that I only had one leg. The last thing I remember saying to the surgeon before I went under was: ‘Please have a good day at the office today.”
The surgeons cut from his groin down to the bottom of his leg to try to find a vein long enough to carry blood to his foot. Thankfully, they were successful and managed to save his leg.
“When I woke up and found out the operation had worked, I felt so elated and relieved. And above all, I felt an overwhelming sense of gratitude to the surgical team that had done this wonderful thing for me. I still do.” After a further two weeks in hospital and two weeks of bed rest, Gary got back on his feet. But while he feels extremely fortunate that his leg was saved, he is much less mobile than he was before. From doing regular exercise, he is now limited to walking slowly and swimming.
"These days I can't even kick a ball"
“Every morning when I come down, my dog greets me excitedly and wants to go for a run. But I can’t do it. These days I cannot even kick a football or even stand at the side of the pitch because I can’t let my feet get cold or wet.”
This means he has had to step back from his day-to-day involvement with football and has give up his coaching work. But he still works within the game, working as an Ambassador for Tottenham and working with the FA.
"I would urge everyone with the condition to regularly check their feet"
While Gary has supported Diabetes UK for many years, he now wants to focus on raising awareness of foot issues for people with diabetes.
“I hope the story of what happened to me can help raise awareness among people with diabetes about the importance of looking after your feet. It really is so important. I would urge anyone with the condition to make sure they’re regularly checking their feet and getting an annual foot check from a healthcare professional.”
Getting these messages out to people with diabetes is an important part of Diabetes UK’s Putting Feet First campaign, which aims to reduce the diabetes-related amputation rate by half. At the moment, up to 80 per cent of diabetes-related amputations are thought to be preventable. The charity is also campaigning for the NHS to consistently give people excellent foot care, whereas at the moment too many people with foot problems do not get the care they need quickly enough.
Creaking or Cracking Knees during Squatting. Some of you have been asking me about cracking or popping noises coming from your knees when you squat. This is common and in most cases nothing to worry about. Usually caused by gas bubbles bursting. The synovial fluid that lubricates our joins. (Very similar to engine oil in a car) contains gases such as oxygen , nitrogen and carbon dioxide. Any of you who have trained with me will know what I mean by mobilising your joints. Again just like letting the oil circulate in a car. This all highlights the importance of warming up. The cracking noise can also be caused by tendons clicking back into place after slightly shifting out of position. Only if the noise is followed by pain is there cause for concern. In this case always consult with your doctor or physio. Squatting is a fantastic exercise when performed right. Just like any other workout. Bad form will almost always lead to injury. Check out my video for help on good form or try standing facing a wall with your toes touching the wall. Squat with your weight on your heels. Your knees should not touch the wall.
Hiring a professional is far cheaper than hiring an AMATEUR
An experienced, fully qualified, REPs registered Personal trainer can help anyone get the most benefit from a fitness program. Whether you are a professional athlete, a weekend sports enthusiast, or just thinking about getting in shape for the summer, I can help you improve your performance and your results. Let’s look at benefits of using your own personal trainer.
1. Technique Personal trainers know how to teach proper techniques for each type of exercise. They can help you with each move as you make it. You will know immediately if you are doing the exercise correctly, and, if not, what needs to be changed. You can’t get that kind of feedback from a YouTube video. Using proper technique is critical to preventing injuries and achieving the desired results.
2 . Knowledge of Fitness and Nutrition Good personal trainers stay current on the science of fitness and nutrition. They can provide you with advice on the types of food and supplements that can help you meet your particular goals. The nutrition requirements for losing weight are very different from those for body building. The same is true for the types of exercise and fitness training. Proper nutrition can help you meet your goals more quickly. Your trainer should know which practices, foods and supplements are safe and beneficial and which could be ineffective or harmful.
3. Motivation Your PT will help you develop a program to meet your goals. Between each session, you will be expected to practice and work out. Your trainer will check on your progress at the next session. Your trainer will set expectations of you and hold you accountable for achieving results. Your personal trainer will encourage you to work hard to achieve your objectives.
Make sure your Squating right
4. One size does not fit all. A personal trainer will design the fitness program or workout routine that will best suit your needs and current physical condition. We are skilled and experienced in the most effective ways to achieve fitness goals. Your trainer will guide you on the type and amount of practice you will need to do between sessions to achieve your goals without injury. Adjustments will be made as you progress to continue your improvement. In addition to this I can now offer you a fitness and nutritional program designed specifically for you, using ground breaking genetic profiling.
5. Training for your sport or specific goal. If you are training for a particular sport or physical fitness goal, your personal trainer will recommend exercises which can improve your performance.Training you with your particular challenge in mind.Your PT can develop specific programs to improve endurance, speed, flexibility, or strength in the areas needed for your sport.
fitness is all about raising the bar. The most important word I use for any client is OVERLOAD. The state or phase your body reaches when it has been pushed to its limit. To the point it hasn't reached before. this is the point the body learns to improve from. The human body is very clever. it quickly adapts to what we ask it to do. reaching overload and asking it to do that bit more is how it improves. CONTENT, or COMPLACENCY are words I do not use. Always Faster, Fitter, Stronger.
Wayne is a REPS Registered level 3 PT, Fitness Instructor and Strength & Conditioning Coach. A DNAFit accredited trainer with experience of working with professional sportsman, athletes and celebrities. Having had both weight management and fitness issues himself. Wayne has the experience to help you reach your goals.