cipro prostate inflammation

Cardio Sucks

“Cardio sucks”

said one of my clients….

“As long as we don’t have to do lots of running and sitting on the bike, I will be happy, ”
she said….

My client had been told that to burn fat effectively, she would need to do lots of cardio, hence her comment…

The look on her face was priceless when I told her we wouldn’t set foot on a treadmill and that the stationary cycle would be gathering dust.

“The most effective way to burn body fat is with heavy weight training,” I said.

“We will also incorporate exercises like weighted sled pushes/pulls and heavy farmers walk into your programme. These exercises are highly anabolic”.

I explained that these exercises recruit lots of muscle fibres within the large muscle groups and release anabolic hormones like testosterone and IGF-1. This means they will promote muscle mass and strength, and in turn, burn a lot of body fat”.

I also assured her that she wouldn’t get “bulky” and that this was just a myth.Read this for more on that topic.

This is opposed to “traditional cardio” that many use to try and burn fat. Things like the cross trainer, stepper, the treadmill and aerobic based classes which can be catabolic in nature. Catabolism is a metabolic pathway where the body breaks down muscle tissue and uses this as a source of energy.

cardio sucks

Even Jay, one of the PT’s at the studio agrees….:)

There is a time and place for low intensity aerobic activity like long walks, and if you have an injury, you need to be careful, but the majority of the cardio performed in the gyms across the world is not effective. It may be fun, but it’s not effective.

“Farmers walk and the sled, like the strongmen in world’s strongest man?, she said.

“The very same”, I said.

For those that don’t know, the farmers walk involves picking up two heavy dumbbells or kettle bells and just walking, usually for time or distance. It’s a fantastic exercise that uses every muscle in the body and really taxes the cardio-respiratory system. This basically means heart and lungs.

cardio sucks

Let me make one thing clear here. Please don’t think I have a problem with cardio. I actually enjoy running myself and go every Sunday. But when I get to the park, I will sprint for 20 minutes.

Sprints for fat loss here<<<<——click here

Running doesn’t suck.

Cardio doesn’t suck.

Ineffective, waste of time cardio sucks.

Effective, modified strongman, cardio based activities can be very useful in the fat loss arsenal, for both men and women.

Focus on exercises that use 2, 3 or more muscles at the same time, exercises that really give a “bang for your buck”.

As always, work harder on your nutrition than you do in the gym for accelerated results.

Have a great weekend.

Gav.

PS. Still want to get in those skinny jeans?

PPS. We do the sled and farmers walk in our Bootcamp

Things I’ve Learned

We are back from the USA now….
We had an amazing time and I learnt loads of great stuff, too much to go into detail so I thought I would summarise in brief.
Here are 21 ideas, suggestions and invaluable snippets of information that may or may not enhance your life going forward.
Feel free to use the bits that make sense and discard the rest. If you want to know more about any individual point then please drop me an email, I’m always happy to help.
1) The American’s love their food and the portions are just ridiculous in size (I’m not complaining)
2) Fasting on the plane really does reduce jet-lag
3) Alarmingly, recent studies have tested the umbilical cord of unborn babies for toxins and discovered over 250 chemicals present, many of which are now banned. This means the mothers are passing down these chemicals from pollution, the environment and from our food and water supply.
4) I love climbing mountains :)
5) Only 1% of our children meet the RDA levels of nutrients in their diet. RDA means recommended daily allowance. Optimal levels are MUCH higher.
6) 1 glass of red wine per day can really benefit your health. Fish oil is even better for your health.
7) Feed your mind as well as your body. Personal development/reading is absolutely key. 15-30min every day or more to really get ahead in life. Personal development will pay you back 30 x your investment over your lifetime.
8) People tend to think more about weight loss than disease prevention. FACT.
9) There is greatness inside EVERYONE  of you reading this newsletter. Don’t forget that.
10) Dream big. Then dream BIGGER. If people don’t laugh at your goal then it’s not big enough!
11) If you haven’t seen a Tony Robbins seminar before then I recommend him 100%.
12) Gut health/digestion is more important that you realise. 100′s of ailments like tiredness, bloating, lack of energy, restless sleep, poor motivation, crappy moods and much much more are all linked with gut health and digestion. You need digestive enzymes, probiotics and to masticate as much as possible :)
13) 10min of meditation per day can do wonders for your health, stress levels and mental well-being. Check out the “headspace” app on iTunes.
14) Be very grateful for what you have. Many of us work hard to achieve more and that is fine but don’t forget what you have currently and be happy with that. Many will never have a fraction of what we have and millions all over the world don’t even have clean water, food and shoes to wear on their feet.
15) Call your Mum and Dad more often (calling mine today)
16) Try not to criticise anyone or talk behind their back.
17) Your health really is your greatest wealth. Clichéd but true.
18) I ate a cheesecake two nights ago in the “Cheesecake factory” that contained 1330 calories per slice.
19) Proximity is POWER. Surround yourself with positive, uplifting like-minded people and achieve even more in your life. You are the sum of the five people you hang around the most.
20) Write your goals out today. Set weekly, monthly, 6 monthly and yearly goals. You also need your 5 and 10 year goals. If you don’t, you will end up working for someone who has.
21) Try to do 30 mins of some form of exercise every day of you life. This will keep you young, fit, healthy and prevent many man made degenerative diseases that so many of us are dying from today.
Here is a bonus point as I want to finish on a positive….22) Be the happiest person you know. You have a choice every day to be happy or sad. YOU decide!Have a great Wednesday and an amazing rest of the week.
Gav
@GavUCF

The Secret To Eternal Life

I trust you all had a great weekend?

Tom and I hosted a health & nutrition seminar on Sunday, which was a great success. We had over 50 people attend which was the best turn out we have had so far…quite pleased with that.

We are running another one on the 26th October so if you would like to attend then let me know.

Earlier that day I jogged the park to do some sprints. Many of you will know that I am a big fan of sprinting for so many reasons. Check out this blog post for more details.

I got to the park at about 7.15am. The sun was up and the grass was wet with dew. It was a lovely morning. There was no one to be seen apart from a lone jogger with a small dog trotting behind. I think it was a Yorkshire terrier but I couldn’t be sure. That is largely irrelevant to what I want to tell you….

Out the corner of my eye, an old lady approached me. She must have been in her 80′s. She had a white velour jogging suit on which made me smile, I have to be honest but it’s what she did next that prompted this newsletter. She started doing step-ups on the kerb, side bends and various other stretches. I moved a little close to her, as I was fascinated. It was just after 7am in the morning and here was the old lady out in the park getting it done. As I moved closer I could see she was Chinese or Japanese possibly, and it was then she moved from the step ups into a series of arm and leg movements which I can only assume was “Tai Chi”

Please note that this is not Shoreditch park and this is not the oriental lady that I saw in a white velour jogging suit.
I carried on with my sprints for another 20 mins and she was still there practicing this discipline.A lot can be learnt from this woman. She was mid 80′s at least yet had the energy and youthful vigour of many 60 year olds. The old adage ” use it or you lose it” sprang to mind. Many people when they reach a certain age stop exercising and stop moving around and this is a BIG mistake. Our bodies were designed to move. We function best when we move. The less we move, the faster we age and decay. Our muscles atrophy, our joints seize up and our brainpower deteriorates.  We get old VERY quickly.

The point I am making is very simple. You have to keep exercising and eating well if you want to live as long as possible. Many people make the mistake of assuming that old people just naturally get old. What I mean by this is that many of the conditions we see in the elderly are from poor lifestyle choices, not just because they have aged. I see many people in their 60′s hunched over, hobbling with a crutch just waiting to expire.

If you believe current research, experts suggest that the human body can last as long as 100-120yrs. This of course, depends on many things. Exercise, nutrition, supplementation and genetics to a certain extent. We hear about the odd person living until 120 years old and when you look at their life the same things ring true. Lots of exercise, going to bed early and rising early, lots fresh air and clean, natural food.

I personally want to live forever but I’m quite sure that won’t happen :)

I am determined to stretch out my years by the study of good nutrition and exercise. I want to live for as long as my genetics allow and I invite you to do the same.

Think about what you are doing to your body.

In the words of Nutritionist and anti-ageing specialist Dr Michael Colgan PhD….

“If you don’t look after your body, where you gonna live”

Until next time…

Gav

@GavUCF

PS.

It’s my mum’s 73rd birthday today. Happy birthday Mum if you read this, I know you usually do. The “How to” Tai Chi set of Dvd’s you requested are winging their way to you as you read this….

Copyright © Ultimate City Fitness, 2013 Site by Fat Girl, PhD.