White Board for Week Starting 21 January 2013!

Have a look at the kettlebell whiteboard for this week...

(this will be subject to change...)

Which kettlebell should I be lifting?

Correct weight selection for kettlebell training is important, especially when first starting out in the wonderful world of kettlebells. In my experience as a trainer, those who have never done any weight training in the past generally gravitate towards the smallest bells while more experienced weight lifters are sometimes shocked that the weights are not as big as those found in a 'normal' gym. 

The generally recommended starting kettlebell weights are 8kg for a woman and 16kg for a man. However, for the kind of high volume training which done in a group kettlebell class, these weights might not always be appropriate for new participants. I therefore have the following suggestions:

In group kettlebell classes, my advice is to choose a weight that you believe is going to challenge you but still allows you to carry out the exercises correctly and safely. For your first couple of training sessions you might not want to work with the most challenging weight and may you instead choose to focus on learning and perfecting great technique with slightly less resistance. Your strength will quickly increase and your chosen weight will need to go up (to at least those recommended) in order to maintain the desired intensity. 

This lighter weight approach is good when learning moves such as presses, squats or windmills where lower weights will not damage your technique. For swings, however, it is possible to choose too small a weight and this needs to be recognised by all new kettlebellers. 

A swing weight needs to be heavy enough to force you to move the kettlebell using the power generated by the hips. When a small weight is used for swings, it can turn the move into a front raise where the shoulders perform the lift and the ballistic nature of the exercise is lost. Swinging with an underweight kettlebell can make you favour the lower back to generate the drive instead of the hips, which can lead to injury. When a heavier weight is used, it is more natural for the hips to take over the motion and for the move to become a strong and forceful, cardiovascular exercise.

To summarise: 

Lifts require a weight that is heavy enough to challenge but light enough to encourage good technique.

Swings require a weight that is heavy enough to challenge but not so light that it compromises form and safety.

Speak to your instructor before starting to ensure you have the correct kettlebell.

Well chosen weights = great results!

5 Simple Rules for Fat Loss

"I really want to lose weight and make a difference to my body! 

And I really want the results to last!"

If the above statement applies to you, then here are 5 simple rules to help make this a reality.

Number 1: Throw Away the Scales!

Although monitoring your weight can be a good way to measure progress, I believe that it is given far too much importance by society, by magazines, on tv and even in the supermarket. We obsess with the scales and weigh ourselves when we wake up, before our workout, after our workout, before we go to bed and at weight loss groups where we stress if we have put on an extra pound during the week. The truth is that our weight is always going to fluctuate slightly due to reasons which could be related to hormonal changes, illness or stress levels amongst other things.

Once you have disposed of the scales, replace them with that really lovely pair of jeans or dress or suit in the back of your wardrobe that no longer fits. Try it on and be honest about how it feels, make a mental note of the way it fits or doesn't fit, maybe even take a photograph of yourself wearing it (don't even look at the photo for now... It's for future reference). This might be a really difficult and emotional thing to do, but it is the first step to making a positive change. 

Put the item back in the cupboard, circle a date in your diary for 4 weeks time when you will next try it on and then another date for 4 weeks after that.

Number 2: Set Process Goals! 

Process goals are all about doing! They are the steps that you are going to take in order to achieve your ultimate 'outcome goal'. Examples would be making sure you attend your weekly kettlebell class, or ensuring that you walk a certain distance every day, or maintaining your pledge to eat a good healthy breakfast every day!

Each time you achieve one of these process goals, you are one step closer to reaching your outcome goal as well as giving you shorter term goals to aim for. 

It makes sense to sit down with a trainer or someone else who you trust and set out your overall outcome goal and a series of process goals needed to achieve it. Keep a good record of this to see how you are progressing.

Number 3: Lift Bigger Weights!

 Weight training needs to be a challenge...

Lifting decent weights correctly will increase your resting metabolic rate, strengthen muscles and bones and change the shape of your body for the better. 

I'm happy to inform you ladies (and sorry to break the news to you gents) that weight training will NOT make you look like a bodybuilder! 

Female PT clients have informed me in the past that they build muscles very easily and therefore want to avoid weight training. I have had to explain to them that this is not true due to he small amount of testosterone in the female body which makes muscle building extremely difficult even for women want to achieve this. If it was easy to increase muscle mass from weight training, all the men in the gym would look like Arnold Schwarzenegger... but they don't despite having testosterone levels that are 7-8 times higher than women.

What a well designed weight training routine will do for you is turn your body into a calorie burning machine!

Number 4: Higher Intensity Training! 

There is an old fashioned idea, which I believe is mostly promoted by those who sell heart rate monitors, that working out for a long time at a slow steady heart rate in the so called 'fat burning zone' is the most effective way to lose weight (fat). The truth is that although a higher percentage of the calories burned at this intensity may be in the form of fat, the overall amount of calories burned is a lot lower. 

Higher intensity workouts such as interval training and HIIT will burn a much greater number of calories per workout than steady pace training. These kind of sessions are better for improving muscle tone, strength and power with the added advantage of much shorter workouts. A 45 minute high intensity workout is far more productive than plodding away on the treadmill for 2 hours in the 'fat burning zone'.

Number 5: Eat Clean! 

I have saved the most important for last...

Without going into very complicated technicalities of nutrition and amounts of carbs, protein and fats you need, the best nutritional advice for anyone who wants to improve their body is to 'eat clean'. 

This simply means...

• Prepare your meals from scratch and avoid processed foods. 

• Stay away from anything which calls itself a 'diet,' especially those which make you cut out a food group. 

• Cut down alcohol (it is full of calories and not much else). 

• Watch your portion sizes... Avoid overeating! 

• Give yourself a treat day once a week and be really strict with yourself the rest of the time.

These 5 rules may go against what you have traditionally been told. My aim is to get you to stop the cycle of doing the things that you have always done, where you always end up getting nowhere, falling off the wagon, feeling demoralised and then starting the whole thing again only to repeat the process. I want you to make these 5 simple changes which you can maintain for life!

NEW YEARS RESOLUTION CHALLENGE!

HAPPY NEW YEAR!!!

THE CHALLENGE

I assume you have made your new year's resolutions, and that this year you have vowed to keep them. After all, isn't this what we do every year... although we normally forget to do the 'keeping them' part.

This year,however, I want you to succeed, so I have a little challenge for you...

'TRY SOMETHING FOR 30 DAYS'

You have probably made several resolutions, but for the challenge I want you to choose just the one that you consider to be the most important, and stick to it every day in January, regardless of how you feel at the time or how difficult it might be.

The basic principles of this challenge are really simple and that's why it works. All you need to do is keep your daily commitment for one month... After that it should have become a part of your routine. 

In the short video below, Matt Cutts (a rather motivated, intelligent and successful guy who works for Google) talks about the advantages of trying something new for 30 days. Take a few minutes to watch if you need persuading...

YOUR FITNESS RESOLUTION

If your new years resolution is to get fit or lose weight, I am not going to recommend going to the gym every day for the month, it just doesn't work, you will burn out and probably injure yourself.

Instead, to keep your fitness resolution, do something active every day (even if it is just taking a brisk walk) and go to gym/classes a few times a week. Check out my previous blog post to see how often you should be training and then set up a weekly routine of training days and non training days where you are still active for about 30 minutes. 

If you need that extra bit of motivation, take up the challenge with a training buddy or get some PT sessions or come to some group fitness classes to add variety (they are not just for fit people... or just for girls!). 

If you REALLY want to make a difference to your body, come along to one of our KETTLEBELL CLASSES. (see classes page for locations, times and prices) 

Remember! 
If you have a day where, for some valid reason, you are unable to meet your daily challenge, don't despair, just pick yourself back up and do it a bit better the next day. The secret is not to give up or find excuses!

Time to catch the Fitness Bug...

Steve

How Often Should I Be Training

How often should I be training?

This is a question which I am often asked by class participants... and the answer really depends on your abilities and goals. We are all individuals with different abilities, and in the world of fitness, one size doesn't fit all.

A good starting point is to look at the guidance set out by the (not so sporty) UK Government and the (sporty, scientific guys) ACSM (American College of Sports Medicine) who both recommend the following for general physical activity in adults:

Cardiorespiratory Exercise (CV Training)

• Adults should get at least 150 minutes of moderate-intensity exercise per week (such as brisk walking or steady cycling) 
• This can be met through 30-60 minutes of moderate-intensity exercise done 5 days per week or 20-60 minutes of vigorous-intensity exercise (such as running or football) done 3 days per week.
• These daily goals can be achieved in either one continuous session or multiple shorter sessions of at least 10 minutes duration with a gradual progression of time as ability increases.
• People unable to meet these minimums can still benefit from some activity.

Resistance Exercise (Weight Training)

• Adults should train each major muscle group 2 or 3 days each week using a variety of exercises and equipment, starting lightly for the elderly and the previously sedentary.
• A recovery period of at least 48 hours should be taken between resistance training sessions of each particular muscle group.

Flexibility Exercise (Stretching)

• Adults should do flexibility exercises at least 2 or 3 days each week to improve range of motion using either one of or a combination of static, dynamic, ballistic or PNF stretches.

Neuromotor Exercise (Functional Training)

• Neuromotor exercise involving motor skills (balance, agility, coordination and gait), proprioceptive exercise training and multifaceted activities (tai chi and yoga) is recommended for 2 or 3 days each week for 20-30 minutes.

I would see these guidelines as a starting point from which to progress depending on your goals. For example, those wanting to complete a distance event will need to add some longer CV sessions to their schedule, 'bodybuilders' may need to do more weight training sessions using a split routine and those wanting to lose weight might benefit from focusing on more interval and circuit style classes.

How often should I do kettlebell classes to see the benefits?

A kettlebell class will offer you all the benefits of CV training, weight training, flexibility and  functional training as highlighted in the guidelines above. There are many ways in which you can integrate these classes into your routine. Here are some examples (this is certainly not an exhaustive list):

• If you are new to exercise, 1-2 classes per week (depending on existing fitness level and ability) and 2-3 moderate-intensity cardio workouts per week is a good starting point.
• If you are a regular exerciser who regularly engages in weight training, you could replace 1 weekly weight training session/class with a kettlebell class.
• If you do a large amount of cardio training, kettlebells could replace 1-2 of your weekly high intensity training sessions.

You WILL benefit from doing kettlebell training just once a week when worked in conjunction with other exercise. If you find that this training is motivating and you see benefits from it, I would recommend aiming for the ideal of 2-3 sessions per week.

It is important to always make sure you are properly rested between sessions and to start at an achievable level in order to ensure safe and effective training.

SEE YOU IN THE CLASS!

Steve

Sources:

ACSM

http://www.acsm.org/about-acsm/media-room/news-releases/2011/08/01/acsm-issues-new-recommendations-on-quantity-and-quality-of-exercise

UK Government

http://www.dh.gov.uk/prod_consum_dh/groups/dh_digitalassets/documents/digitalasset/dh_128145.pdf