FISH Gym Membership

We are now offering gym membership for those of you who wish to train yourselves.

For only £5 per week (payable by Standing Order) you will have access to the gym 24 hours a day, 7 days a week.

You will also receive 20% discount off of Personal Training sessions.

For more information email fishtraining@yahoo.co.uk or telephone 07871760054.

Sensible Bodybuilding

If you would like to improve your physique by developing lean muscle mass and losing excess body fat our trainers have the expertise to help you.

Bodybuilding often gets a bad press - usually due to the preconception that illegal steroids are involved.

At FISH we prefer the natural approach. In partnership with our clients we work out optimal training, nutrition, and supplement plans to ensure that you achieve your goals. We make sure that you don't overtrain and offer education in the importance of appropriate rest and nutrition. We also make use of a whole array of training protocols and advanced techniques to ensure you continue to make progress.

For those who don't want to grow bigger, just leaner, we offer body sculpting training and specialise in protocols for maximising fat loss using resistance exercise.

Initial consultation, including measurements, is FREE.

Personal Training for 1 hour costs just £25 (£15 for half an hour).

We also design gym programmes, bodybuilding programmes and nutritional plans for your own use.

Contact us now for your FREE consultation at fishtraining@yahoo.co.uk

or telephone Derek on 07871760054

Circuits

We will be running three circuit classes per week in the studio: Wednesday at 10am, Friday at 10am, and Saturday at 2pm.

We have also opened up the gym for personal use between 12pm and 2pm Monday to Friday, and from 10am-2pm Saturday (£5 per session).

For personal gym use at other times please phone or email to check availability.

Cardio in the Studio

F.I.S.H. is moving ahead with exapnasion over the next few weeks. We are improving booking and admin systems, including installing a studio phone, broadband, computer booking system, cash register and credit card terminal.

We have also ordered an industry standard Life Fitness stationary bike to improve warm ups, cool downs, and add to our cardio options for performance training and fat loss.

We have taken out adverts in a forthcoming NHS health publication that will be distributed to hospitals, GP surgeries, health clinics etc around Sussex. We have also taken out an advert in the Eastbourne "Well Being" magazine.

Our new flyers are back from the printers and starting to be distributed. We are also finalising a Presentation to take out to Primary Healthcare providers. This details our Exercise Referral programme and features our exclusive 12 week programme of training, nutrition and education designed to equip clinets referred by healthcare professionals with the necessary skills and motivational tools for sustainable life style change and independent progressive exercise.

We will be accepting referrals with difficulties relating to:

obesity, diabetes, hypertension, osteoporosis, depression, anxiety, fibromyalgia, mental illness, arthritis, rheumatism, muscular/joint pain, low self esteem etc. Clients referred for stand alone sessions by a healthcare practitioner will be entitled to a 20% discount. The 12 week programme will cost £50 per week or £500 if paid in full in advance. For more details contact Derek on 07871760054 or email fishfitness@tiscali.co.uk

Body Sculpting at F.I.S.H.

If you want to create a lean, toned look we can help you to lose fat and refine your physique. Body Sculpting is different to Body Builidng in that the aim is to hone and refine your physique without necessarily adding masses of muscle.

For men the ideal might be similar to the older eras of bodybuilding or the aesthetic ideal represented by Franz Zane. For women figure fitness competitors, such as Monica Brant, could provide you with appropriate models.

F.I.S.H. Update

We've been expanding our client base steadily over the past few months and have finally decided to run with this. Consequently we've just placed an advert with the Friday Ad and have also committed to a large spread in a forthcoming NHS publication which will have a massive distribution over the next 12 months.

Melody and Derek are half way through Body for Life and have been joined by Jo & Caz. A number of others look set to register too.

As an aid to training goals we've expanded our range of supplements and will be placing weekly orders to Tropicana who stock most of the big brands.

Classes at F.I.S.H.

Melody is now offering a number of classes at F.I.S.H. - see the left hand panel for details. Studio based classes are limited to 6 people so it's essential to book in advance. In addition to the popular weight loss support groups we now offer Boxercise, Fitness Walking, and an outdoor training group for mums (babies and kids welcome).

Classes are a great way to meet new people, achieve your fitness and weight goals and receive expert advice and instruction at low cost.

done my practical assessment today and passed very nicely so just the theory to go now and I can start to train people. Thanks to Michelle for being my "victim". She did very well and worked her socks off on every exercise. The assessor was a very nice chap who did everything he could to make us all feel relaxed and he basically just let me get on with it. Looking forward to getting the rest done now so I can get back to focusing on my own training again.

F.I.S.H. & Fat Loss

Strange times have been afoot at FISH of late. Derek has been absent a lot due to increasing his involvement with the Eating Disorders project for the Trust. This has left Melody doing the brunt of the training. A number of regular clients dropped out over the past month due to other commitments and things looked grim for a while. However, Derek and Melody registered for Body for Life and decided to use the extra time to focus on their own goals. Almost immediately old clients started coming back and new ones appeared! Personal Training is often like that - it tends to run in cycles (and seasons).

There are now five of us doing Body for Life and the results are already good (Derek has lost nearly 3% body fat, most of it in the last two weeks). We've also been keeping "body blogs" on bodybuilding.com and have had a lot of support from other mmbers there.

Mark Jobbins continues to build up his own client base and is proving very successful. He's becoming a bit of a regular feature at the studio.

Good luck to Melody, Jo, Caz, Sheree (and the BN23 clan) with Body for Life etc. Hopefully we'll post some update pictures here over the next couple of months.

fat loss fever !!! (farewell sweet Pizza, I knew him well Horatio)

It would seem that all at fish have fat loss fever and are doing things in oder to reduce body fat. Since my gym instructor course I have rekindled my enthusiasm for cardio vascular workouts and am trying to capitalize on this new found enthusiasm and making hay whilst the sun shines. So far so good and I have been doing around 3 cardio sessions per week and improving fitness rapidly. I did a 6k run yesterday and kept a nice even pace up throughout so that now gives me a good measure by which to improve my performance. I'm aiming to get up to 10k and then I'll just try to get there quicker. I'm still maintaining the weights but my main focus is cardio at the moment and I'll see where that takes me. Bench press improved again today so I'm hopefull I can keep onto muscle gains made over the past few excellent months of training with Del. Good luck to Del and Melody with the "body for life" plan. Over the next 12 weeks they will be transformed into greek deities, carved from granite and show me up I'm sure!!!

Body For Life at FISH

Our special summer promotion this year is to take you through the Body for Life programme (as per the Bill Phillips book and challenge).

For only £50 per week you will receive 3 one hour Personal Training sessions that will follow the Body for Life programme. You will also receive guidance with the nutritional side of the programme.

Ideally, the programme lasts 12 weeks but you are free to decide how long you wish to follow the programme. The aim is to reduce body fat and increase muscle tone for that lean, summer body look.

We will also be offering a special on the German Body Composition programme of Charles Poliquin. For £60 per week you will receive 4 Personal Training sessions modelled on the German Body Comp program, which is designed to maximise fat loss whilt building lean muscle tissue. You will also receive a nutritional programme to complement the training.

Once again, 12 weeks is desirable for optimal results but you will achieve a great deal even with a few weeks.

To take advantage of these offers, and to give yourself the chance to actually achieve the results you want, email fishfitness@tiscali.co.uk or telephone 07871760054. You can also text or email your phone number and we will call you back.

For more on Body for Life visit: http://www.bfl-uk.com/

Weight Loss and Rehab

F.I.S.H. has now opened the doors to GP referrals for weight loss and rehabilitation. We are offering substantial discounts to surgeries and accept referrals for obesity, general weight loss, mental health, and rehabilitation where the referral is supported by recommendations from a physiotherapist.

We will also be accepting referrals for health/fitness walking groups, weight loss groups & boxercise.

We are also finalising negotiations for working with mental health service users where we will be providing ongoing health checks, training and feedback.

For more information on services and rates please contact fishfitness@tiscali.co.uk or speak to Derek on 07871760054.

Progress

Chutz has been off studying with the YMCA, London, for the Level 2 Gym Instructor award. Meanwhile Del's been training either alone or with Melody or Eddie. Del keeps growing larger whilst losing fat at a slow steady rate. The training protocols are getting better all the time.

Mark Jobbins has made an excellent start at FISH and now has a number of regular clients. Melody and Del are getting new referrals every week with goals ranging from fat loss and bodybuilding to improving performance at triathlon.

Del and Melody are off to London next month for a one day course at the YMCA: Strike, which involves punching and kicking. Del's also just completed the theory manual for the Poliquin International Certificate.

Fat Loss

Melody continues to reduce her bodyfat and has been consistent with this for a few months now. She's also started training with Del and is making significant progress. This week she has increased incline flyes to 10kg and is starting to achieve full squats.

Eddie has lost 9lbs of fat in four weeks and has replaced much of this with muscle. He has trained consistently three times a week with Del and has modified his eating habits as advised. Congratulations on this incredible achievement.

Natural Bodybuilding at F.I.S.H.

At F.I.S.H. we have a special interest in natural bodybuilding (bodybuilding without steroids). We have in depth knowledge - both theoretical and practical- of the major schools of training (including the High Volume Training associated with Arnold, High Intensity Training as advocated by Mike Mentzer & Dorian Yates, Denie's "Psycho-Blasting", X-Reps etc).

Del makes prolific use of Olympic Strength Coach Charles Poliquin's training protocols having studies his major writings and implemented his approaches with great success. Del is currently studying for the Poliquin International Certification Program.

If you would like to improve your body shape & composition, learn the basics, improve technique, or if you have aspirations to compete in figure fitness or bodybuilding competitions book a FREE consultation to see how we can help you with all aspects of training and nutrition.

Contact fishfitness@tiscali.co.uk for more information or to request your free consultation.

Training Offer

F.I.S.H. is going from strength to strength. We now have three popular Personal Trainers and a fourth will be starting in July. Most of our clients train twice a week, with some training up to four times a week. Everyone has their own progress folder detailing weight, measurements, goals, and records of every single workout,

If you want to lose weight, build muscle, improve fitness or just improve your health then we can help. At our fully equipped studio you will be able to train with full privacy - only you and your trainer will be in the studio during your session.

To book a FREE no obligations consultation email fishfitness@tiscali.co.uk. The first three people to respond will also receive one hour's FREE Personal Training session following the consultation.

Fat Loss Diet

Both Chutz & myself have finally got serious about fat loss. We've both built a lot of muscle in recent months but we've been careless about nutrition. I generally eat very well throughout the day and then habitually eat out and drink red wine in the evenings. Chutney dials a pizza and downs Asgardian-size kegs of cider.

For eleven days now I've stuck to a nutrtion plan for maintaining as much lean muscle as possible whilst shedding fat. In the first week I reduced my fat percentage by 1%.

Fat loss is quite boring for me but I've found an added motivator on www.bodybuilding.com where I've set up my own "bodyspace" which helps keep track of goals. Each time you enter new physique or lifting stats the site displays a graph charting your progress.

The diet involves only a slight drop in calories, quite a reduction in carbohydrates - chiefly lowering them in the latter part of the day, and high protein. I'm also taking CLA (6g) and Essential Fatty Acids (6g). I've set August 31st as my date for reaching my goal of 10% body fat.

ouch

I have just got back after the new accumulation back and shoulders workout and I hurt!!! It was a very nasty affair indeed but feels like it will have the right effects so bring it on!!! Arms on monday will be nice and then unfortunately Del has already drawn up leg torture for wednesday. I'm also starting my fat burning campaign on monday so will be hitting the hydroxicut hardcore and cla and avoiding all things bad and fun. I will keep this up for at least 3 weeks and see how it goes. Well done to my dad too who is squatting 90k now. That should keep me and Del honest.

F.I.S.H. Update

It's been a busy week at the studio. Melody and Mark spent the morning offering health screening and training information at the Dental Practice Board and collected over twenty names of potential clients, four of whom could win a free training session.

Chutz is back from the Hebrides and looking even huger for the rest. Del & Chutz have moved on to an accumulation phase in their training, employing slightly lighter loads, more reps, and generally increased volume. The new chest workout on Thursday involved drop sets and pre-exhaust and the new leg workout design looks terrifying.

Melody is almost back to her best ever weight, with the added bonus of more lean muscle and better definition.

We've also been negotiating articles for the main-stream press and should soon be featured in a few major magazines.

Studio Update

F.I.S.H. Ltd Personal Training Studio's client list is growing at an alrming rate - and all without any major advertising campaign!

Derek and Melody are both almost up to capacity, so it's good news that Mark Jobbins has come on board as a new trainer. Chutz starts with us in July once he's finished his YMCA qualification.

If you are looking to lose weight or build muscle - or both - we can help you with optimal programmes for weight training and nutrition, boxercise and outdoor training. We also offer technique master classess for those new to resistance training, or those who wish to advance their own training knowledge and effectiveness.

We also now stock all the nutritional supplements that we personally find the most effective.

If you are a Personal Trainer looking for a facility in which to train your clients, or if you wish to build muscle, tone up, lose fat - and keep it off - then please give us a call on 07871760054 or email fishtraining@yahoo.co.uk.

Deadlift Technique

The Deadlift is one of the most productive exercises, one which involves most of the posterior chain muscles. Like the Squat, the Deadlift can evoke a huge anabolic response when performed correctly and with the right loading and tempo. It's also great for developing the core, again if performed correctly and at an appropriate load. I once even used Deadlifts, with lighter weights, to rehabilitate a lower back problem.

It's worth starting your Deadlift practice using the split grip -one hand over and one under. This prevents the bar from rolling at heavier weights.

The start position involves placing your feet under the bar shoulder-width or wider for stability. The bar should be touching your shins and should remain close to, or touching, your legs throughout the range of motion.

Grip the bar, one hand under, one hand over, keep the arms locked out, shrug and try to retract the shoulder blades. Hold your abdomen tight. Ensure that your lumber spine is arched, and that it remains arched when lifting and lowering. The arch involves maintaining, or even slightly exagerrating, the natural curvature of the spine.

Start the lift with the legs by extending the knees (starting to stand up). The arms do not move - think of them as hooks simply holding the bar. As the bar reaches the knees begin to straighten the lower back. Reverse the move to lower.

It's fine to set the bar down in between reps and to take a second to re-set physically and mentally.

A good tempo (if using 6-8 reps, which I think is optimum once you've mastered the technique, but depending on your goals of course) is 3 seconds to lower the weight, 1-2 seconds to lift, with about a second to re-set.

At very heavy weights you will need to create a block - this involves breathing in to fill the lungs and holding the breath during lifting and lowering, making sure you breath at the top and bottom positions. This will increase intra-tohracic pressure and help prevent forward roll and damage to the lower back.

I generally use Deadlifts at the start of my back routine (usually 3 sets of 6-8) as this means I get to hit the quadriceps and hams twice during the week. My legs and back workouts are therefore spaced as far apart as possible each week.

Chutz & Del's Training Log

Due to a niggling knee injury I suggested a drop in weight for squats so that we can revise perfect form and increase the reps from 6-8 to 10. I think I've been unconsciously shifting my centre of gravity very slightly towards the balls of my feet when using the heavier loads and so we've dropped the weight by nearly 20kg and have started really focussing the weight through the heels. The increased time under tension and the marginally improved form has already shown some good results.

Deadlifts are back - we are working in the 6-8 rep range and I'm currently up to 100kg for 8 reps. We both achieved a 1 rep max of 130kg. Chin ups are improving - I'm now doing 4 sets of 8 and Chutz is up to 4 good reps per set.

The best workout of the month, however, was the new chest routine. I like to change the routines every 4-6 workouts, but with chest we've been stuck on straight sets of 6-8 reps for some time, purely because it's been so productive. Last week, however, we trained a bit heavier, but the real breakthrough came on Wednesday when we moved to heavy drop sets of 4-5 reps, drop the weight 5kg and perform 1-2 more reps and repeat once more. We followed this with some incline work, flyes, cable crossovers and then a few sets of incline psychoblasts (slow, continuous tension sets). The results are already quite marked.

We've finally finished phase 2 of Winning the Arms Race. The strength gains in triceps have already transferred to bench press but the heavy dips have taken their toll on the rotator cuffs.

To recover fully we've taken a few extra days off this week with a view to going even harder next week.

Winning the Arms Race

Phase 2 is drawing to an end. We've both exceeded the programme expectations for preacher curls and dips and look set to hit the goal for hammer curls on the last workout next weekend.

Giant Sets

We've decided to add the odd giant set to the end of our workouts. A giant set invloves multiple sets targetting the same muscle group - in this case shoulders and traps. It's gruelling but generates a lot of lactid acid, which should help with growth hormone production and fat burning.

Losing Fat & Toning Up

The majority of our clients want to lose weight and tone up. Occasionally we get clients who want to bulk up with muscle, which, whilst having its own challenges, is often a lot simpler.

Weight loss in theory is actually rather simple: ensure that energy out is greater than energy in. Basicaly this means become more active and reduce caloric intake accordingly.

Some clients want to build muscle and lose fat at the same time - a very tricky task. To build muscle you generally need an excess of calories. The trick is to change the proportions of macronutrients in the diet and to time the intake of proteins and carbohydrates (carbohydrates should generally fall either side of training and, besides the post workout recovery drink/snack, should generally be low GI.

The fastest way to achieve that lean, defined look is to use specific loading parameters and time under tension (with incomplete rest between sets) in order to create high levels of blood lactate. This triggers a huge growth hormone response, and growth hormone not only helps us build muscle but also burns fat.

Optimal nutrition, effective training, and adequate rest (combined with increasing incidental exercise, such as walking to work) will ensure the best results.

The problem comes with adherence and motivation. Often, overweight clients are not entirely truthful about what they are eating (and drinking). If they are training well but go home and drink Coke and eat sweet foods or foods high in saturated fat they are likely to be disappointed with their rate of progress, and disappointment leads to despondency with training.

It is sometimes not enough to encourage clients to keep a food diary. Many will only make progress if their nutritional needs are spelled out for them - daily, easy to follow, menu plans. With some clients, appropriate supplements may make the nutritional side easier or more effective.

Generally, for those wishing to lose weight and build lean tissue, I recommend L-Carnitine (especially just prior to training), L-Glutamine (before and after training), Branch Chain Amino Acids (before and after training), a good quality whey protein, Conjugated Linoleic Acid, Essential Fatty Acids, and (for those who need an extra boost), a thermogenic supplement (i.e. Maximuscles Thermobol or Muscletech's Hydroxycut).

It's also important to protect the immune system with vitamins A,C and E and zinc and magnesium supplementation. Drinking soluble vitamin C (high potency) during training helps to blunt the effect of cortisol, thus preserving lean tissue.

Nevertheless, no matter how good the exercise programme and the nutritional advice, many clients simply lack the discipline to stick with it. Training not only needs to be effective, for some people, it also needs to be fun, and varied. If you don't achieve adherence in your clients then they may get short term results before returning to old habits. Long-term changes come long-term repetition of the desired behaviour. Is it better to have the "perfect" programme which the client won't adhere to, or the mitigated programme which keeps them coming back for more. At some point, perhaps after months or even years, the client may be ready for the most efficient way to train, but until then it's important to meet their psychological need for variety and enjoyment, leading them all the while towards better and more effective ways of training.

Training Variety

We've seen a lot of training variety this week at FISH. Del and Chutz continue to pound away with optimal loads and are sowing great results. Meanwhile Joshua has been easing into German Body Comp twice a week with a third session of free-style training incorporating core stability work and boxing.

Melody has been getting into heavier weight training whilst using boxing to great effect with her clients.

There have been three new starters at FISH this week, one of whom can already perform a couple of chin ups. Another new client starts tomorrow and yet another next week. We've had a few people off with sickness who are due to return to training next week as well.

Mark Jobbins looks set to join the training team and Chutz is commencing the YMCA Gym Instructor course in June with a view to starting work at FISH shortly after qualifying.

Chutz & Del's Training Log

My left knee has been playing up since moving on to heavy squats. As a result we've dropped deadlifts for the week and will be moving on to higher reps with squats whilst dropping the weight by 20kg.

Today's chest workout, however, was one of the best yet. We both hit personal bests in terms of time under tension at optimal loading. The felxibility of the current training split allowed us the option of focusing solely on bench press today - at varying inclines- and we ended up with 8 excellent sets.

The arms are responding well to the "Winning the Arms Race Programme" - I'm up to 14" biceps (from 13) and Chutz is up to 15-8.

The 6-8 rep protocol seems to be still reaping benefits for upper body but legs may have to return to 8-12 reps whilst the knee recovers.

Persoanl Training Difficulties 1

One of the factors sometimes overlooked by Personal Trainers, and I have been guilty of this, is that of adherence and readiness to undertake a particular programme of exercise.

I tend to work very scientifically. After the initial sessions, which focus on technique and adaptation, I tend to formulate a programme designed to achieve optimal results most efficiently. Generally this involves compound exercises such as bench press, military press, squats, dead lifts, leg press, lat pulldowns (or chins for those who are strong enough), dips (again if strong enough), bar biceps and a triceps exercise (often pressdowns unless the client can perform dips or lying extensions).

I usually start with fairly high reps for safety reasons and to perfect exercise technique. Gradually there is a move towards lower reps and more sets. At some point there is a shift to a split routine in order to accommodate the increased work load.

Coupled with this is an optimal nutrition programme. Those clients who have managed to adhere to both elements have shown dramatic improvements within weeks.

However, most clients are not ready to train this way. The majority have only just reached the "action" stage of change. They still need motivating, they need to feel good, they need variety, fun, and progressive achievement if they are to keep coming back.

I'm never really comfortable with this. I tend to work on the premise that the client should get the best results for their money. The downside, though, is that is the client isn't meeting all their other, psychological needs, they will never move to the all-important "termination" stage, where they become exercise junkies. If they don't enjoy the sessions, or if they work too hard at first, they simply won't continue. This situation is bad for them - they'll soon return to old ways, and bad for the trainer - your ex-clients will generally inform others that they tried training with you but it didn't work.

In the early stages of training almost anything will bring some results. Therefore I think the emphasis should be on variety and enjoyment. If the trainer is particularly attentive, they can tune in to what works for the client and make changes accordingly. As long as the trainer keeps records of the session progressive overload can still be planned for.

In summary, it is not always the best approach to plan only the most efficient programme of training. The client has to be ready for this, and some never are. Perfectionism is great for those who are ready, but in the early stages, at least, variety, fun, and motivation are the keys.

Chutz & Del's Training Log

Finally the effects of the virus have passed. The intensity of the German Body Comp routine was impossible to maintain during the illness and so we switched temporarily back to a four day split routine for mixed strength and hypertrophy. The results have been quite encouraging and the workouts more enjoyable as there is a degree of flexibility. Generally, though, we have been sticking to a 6-8 rep range. The chest workout has involved 4-6 sets of bench press at varying inclines. Squats have been, for us, heavy (80-90kg) and deadlifts are between 90 and 100kg. We have continued with the second phase of the "Winning the Arms Race" workout but have had to replace overhead pressess in the power rack for triceps pressdowns due to a lack of safety pins. The good news is, however, that the pins have now been manufactured and should be with us this week.

The week at F.I.S.H.

Theo is on holiday for Easter and so we've taken a bit of time away from the studio this week. Theo and Derek spent the day, and a fortune, at Drusillas on Monday. Tuesday saw us at Gordon's leaving do (from the hospital). A group of work colleagues joined us at the Prince Albert for the weekly "jam night" where Melody and Derek performed a few songs and broke their usual nutritional rules and had copious amounts of beer and wine.

On Wednesday, the F.I.S.H. uniforms arrived along with the latest consignment of protein bars and shakes.

Business continues to pick up - Melody has started two new clients today and some old faces look set to recommence training next week.

Freestyle Training

Due to this infernal bug I've been unable to train for nearly a week. Today, however, as I have started to recover, I decided to go to the studio and deviate from the current programme and do something I've been dying to do for months - an old-style chest-blasting workout.

I simply decided upon a rough rep-range (6-8) and based the exercises on feel (one set of incline bench; reduce the incline by a notch for two more sets, and then two sets of flat bench. This was followed by two sets of flyes super-setted with cable crossovers. Finally I did a giant set comrpised of dips, flyes, crossovers and press-ups).

For good measure I threw in a few sets of parallel grip chins at the end.

This is by far my favourite approach to working out but it needs to be used sparingly, otherwise essential work may be neglected in favour of more enjoyable work.

ankle is still mullered

I'm unfortunately still off work and hobbling around on a rather dodgy ankle. This obviously has got in the way of our exercise routine and is therefore rather annoying. I'm still hoping to make a session on wednesday morning although I seriously doubt that I will be able to do any leg work. Lets just hope that Del is feeling better too otherwise we may end up giving up on this week and recovering for next.

It may be best to try the arm workout again so I'll have to speak to Del and see what he's up to.

F.I.S.H. Progress

The process of F.I.S.H. becoming a limited company is almost complete. The new Fitness Instruction for Strength & Health Limited will start trading on 1-4-2007.

There have been two recent enquiries from freelance Personal Trainers who wish to start training clients at the studio. Melody is now almost at full capacity and is considering reducing her working hours elsewhere to increase her time at the studio.

Chutz has injured his ankle at work and was unable to do the German Body Comp Program this weekend. Derek has been ill with a virus and unable to train - or eat the usual high protein diet. In fact, food of any sort has been a hardship! We should be back on course next week.

We have started to develop the full German Body Comp Program for our clients, offering twelve weeks of training including diet and supplementation. Melody has one client hoping to start the program next week. Meanwhile we are putting together some advertising around this.

fat burning progress

Ah, at last my google gremlins have been overcome and I can now post on this blog. As Del has already posted about the new regime I thought I'd just add my own little comments.
I have spent my winter being somewhat lazy, especially in the nutrition department. This obviously has lead to an increase in body fat but I also think it may have helped the growth of my legs in particular. I think that the extra calorific intake combined with much longer rest periods has enabled some considerable muscular growth in this area as legs were the one body part that was worked out every week without fail.That said my next goal is obviously to lose the excess winter fat in order to look better and more importantly, feel better. The recent change in exercise style is frankly refreshing and it would appear that after this 6 week fat burning stage Del is going to change the routine again and focus on strength training. I look forward to this eagerly as I did a lot more of that kind of trainng years ago when I first started lifting weights although not as scientifically and also not as lower reps as promised this time. Should be interesting to see what gains we can both make.

Chutz & Del's Training Log Part 3

The first phase of the arm program is over. This was really gruelling - double tri-sets using reverse grip E-Z bar curls, Zottman curls, lying triceps extensions and close grip bench press. The next phase is for maximal strength development (neuro-muscular adaptations primarily). During the six workouts of phase one we have both made significant gains in strength and size.

Chutz & Del's Training Log Part 2

The trouble with changing training parameters is that new demands are placed on the body - in our case cardiovascular demands from the reduced rest intervals. This week I have responded to the fatigue by giving in to my body's demands for more carbohydrate in an uncontrolled manner (hence the wine and icecream last night!). It doesn't take long, however, to make the necessary adjustments. In this case I have finally started to use the new smoothie maker and this morning had a breakfast shake with protein powder, glutamine, oatmeal, fruit, and milk. The carbs are low GI and will provide sustained energy.

The use of the blender means I don't have to pay huge sums of money for the designer meal replacements on the market. The plan is to provide similar drinks at the studio for recovery. A range of ingredients will be on offer so that clients can customise their shakes according to their needs and tastes.

Regarding the German Body Comp Program, the signs are that it is already having the desired effect of reducing body fat and retaining muscle. This afternoon we complete phase 1 of the arm program. Phase 2 involves very heavy preacher curls and dips for a maximal strength phase.

Facing the FAcTs

At the age of nine I was looking really chunky, I was picked on at school and felt ashamed of myself and hated school because of it.
So began the cycle of starvation for days followed by cramming in as much high sugar high fat food as I could.
By the time I was 11 I weighed 11 stone and was a size 14. School summer dresses were a problem as back then when overweight children were not so common, they only made these dresses up to a size 12. I remember the embarrassment I felt when the ever so skinny shop assistant. looked at me disapprovingly as she told my mum the news.
I sweltered in the summer in that thick winter uniform.

At 12 years old I was taken to the dietitian by my worried parents, I was now 12 stone, and put on what seemed a starvation diet if Ryvita and salad, at least that’s all I can remember about it. I now had everyone on my case, treating me, or so it felt, like I was a greedy lazy little naughty fat girl, who needed to be told off all the time and treated with no respect until I showed signs of losing weight.
And so, I became obsessed with food, I took to creeping down stairs into the fridge and cupboards and stealing and scoffing whole packets of ham, cheese, chocolate biscuits and anything tasty I could find. Only then for my parents to discover the stolen food and tell me off in front of everyone and anyone and humiliate me beyond belief, making me out to be so greedy stealing everyone else’s food. Well what did they expect when I was being starved all day and made to feel awful and ashamed of letting people see me eat?
It got so bad that I would take £1 out of my mums purse and sneak to the sweet shop and buy as much chocolate as I could and then hide it under my bed. I had stashes of food hidden everywhere!

This went on until I left home, at 15 I weighted nearly 16 stone and was now a size 18, while everyone else at school was enjoying P.E. classes I did anything I could to get out of it. I hated the drama of when the 2 most slim pretty popular people would be chosen by the teachers to pick out from the class who was to be on their team. They would choose all their friends first, then the fittest people, then at the end there would be just me and a couple of the geekiest most picked on individuals left. They would then laugh and take the mickey and would moan about which of the crap people they were going to get lumbered with on their precious teams. It makes my blood boil just to think back on those memories!
Needless to say though many of those pretty girls had their kindness repaid as many of them I have I seen in recent years have weight problems or are just plain ugly now!!
Sorry, but Ha bloody Ha!

So I left home at 16, and my weight stabilised for a while, I didn’t put any on for a couple of years. Then I made one big mistake. I started seeing a guy, I can’t now begin to imagine why I became so infatuated with him, but I did, and so when he told me he really liked me BUT would only really want to go out with me if I lost some weight, I agreed.
I went to a dodgy doctor and was given an appetite suppressant and stimulant called Duremine. This gave me endless energy and no need for food! I lost a stone and a half in 4 weeks, the compliments were flooding in and I felt fantastic. UNTIL ONE NIGHT I PASSED OUT.
My appetite had been so suppressed I was barely eating anything but the odd bit of salad or fruit, after 5 weeks of this my body couldn't’t take it, and walked home one night I blacked out and woke up vomiting. I was shaking so violently I was frightened.
I went to a real doctor and he told me “stop the Duremine.”
2 months later I had regained all of the weight lost and added on to it another 8 lbs.
Over the next year and a half after a cycle of yo -yo dieting I went to weight watchers only to discover I was now up to 17.10 stone.
I remember feeling quite shocked and upset at this figure.
My new boyfriend was supportive and really liked me just as I was which stopped me from considering any more nasty diet tablets!
Weight watchers I felt was quite good, I did manage to lose a slow steady stone through good eating and the support of the meetings.

Shortly after this period I met Derek, my now husband. We got together, and for a while I think we both lost weight due to the passionate nature of our relationship!!
Soon that familiar comfort and cosiness of being together set in and we loved going out to restaurants and pubs together or staying in and having fine food and wine and having friends round for parties all based around music and food. We planned to get married and we were both conscious of our bloated bellies and so we joined the David Lloyd club to try and get into shape!
Well, I remember ambling around doing a bit of this and a bit of that, sometimes working to hard, and other times not really doing anything.
At the time I had no idea about weight training and nutrition and so I did lose some weight but not much, and probably lost more muscle tissue than fat.

Chutz & Del's Training Log Part 1

Following on from a winter of heavy lifting and over-indulgence on pizza and wine, Chutney and Derek have started leaning out using a modified form of Poliquin's German Body Comp Program. The routine involves alternating two whole body approaches twice per week. The rest intervals are reduced and exercises are paired or in circuit form. The rep-range is generally 10-12 so there is still some hypertrophy. The increased blood lactate produced during the routine elevates growth hormone production and therefore increased fat burning. Heart rate remains elevated throughout the workout burning calories and creating an extended POEC.

Coupled with the new workout, Derek is now taking hydroxycut hardcore, L-glutamine, l-carnatine, CLA, vitamin supplements, BCAAs and protein and Chutney has switched from Cyclone to Labrada Lean Body Carb Watchers protein. Here are the latest workout shots. Hopefully there will be less fat next time!