The F.I.S.H. Nutritional Journal (12 weeks worth of food record sheets, diet plan and measurment chart) is now available from Amazon for only $7.99.

http://www.amazon.com/Nutritional-Journal-Fitness-Instruction-Strength/dp/1453718966/ref=pd_rhf_p_t_1

Record your eating for success

The F.I.S.H. Nutritional Journal has just been published and will soon be live on Amazon, Barnes & Noble etc. Advance copies can be bought from Create Space eStore:


https://www.createspace.com/3471532



The Nutritional Journal includes:

* 12 weeks worth of food diary record sheets with space for 6 meals a day, supplements, fluid, pre, during and post-workout meals.

* Baseline nutritional plan

* Physical measurements chart

Use the journal as an efficient way to record all your training/weight loss nutrition. Aids accuracy, motivation and success.

Perfectly complements Foundations for a Better Physique and The F.I.S.H. Training Log.

Super-sets for Fat Loss

Now the warm weather is on its way it's time to shed the last of the winter fat. This year I packed on a lot of new muscle but my fat% went from 11% to 14% in the process.During the winter I'd been lifting heavy with lots of rest inbetween sets.

In order to strip the extra fat and retain the muscle I've switched to super-setting exercises and keeping rest between pairs of sets to 60 seconds. I've been pairing opposing muscles for chest & back exercises whilst perfroming 2-3 exercises for the same muscle with no rest for arms, shoulders and legs.

With this protocol, and the right diet, definition starts to imprive very quickly. This is due largely to the increase in growth hormone, which is related to the lactic acid build up from reduced rest. The weights are still high enough to retain muscle (10-15 reps mostly). Heart rate is elevated throughout the workouts, thus ensuring more calories are burned and a significant excess post exercise oxygen consumption (EPOC), which keeps you burning fat for some time after the workout (estimates of how long vary from 3-38 hours depending on the intensity of the exercise).

A sample wokout might be:

A1) Bench Press 2x 10-15 reps (no rest)
A2) Cable Row 2x 10-15 reps (60 seconds rest)

B1) Lat Pulldown 2 x 10-15 reps (no rest)
B2) Clean & Press 2x 10-15 reps (60 seconds rest)

C1) Alternating Lunge 2x 10 reps (no rest)
C2) Dead Lift 2 x 10 reps (60-90 seconds rest)

D1) Leg Extension 2 x 10-15 reps (no rest)
D2) Squat 2 x 10-15 reps (60 seconds rest)

E1) Rope triceps pressdown 2 x 10-15 reps (no rest)
E2) Dumbbell Biceps Curl 2x 10-15 reps (60 seconds rest)

For abdominals I generally use giant sets (i.e. ball crunch, side bend, reverse crunch, cable crunch, plank with no rest in between).

New Year Challenge

A number of F.I.S.H. clients have decided to start the New Year with an intensification of training and diet. I'll be joining them in this. The plan is to follow the nutrtitional guidelines in Foundations for a Better Physique. In my case it also means cutting out all alcohol for at least 5 months.

If anyone would like to join in the challenge please contact me or visit www.derekprior.com and use the "contact us" form.

Foundations for a Better Physique is available as a FREE download from www.lulu.com or you can buy the hard copy from Amazon.

Training Books from F.I.S.H.

Foundations for a Better Physique and The F.I.S.H. Training Log are available from the Homunculus Books Store for £5 each or as a FREE download. Follow the link below.


http://stores.lulu.com/store.php?fAcctID=1604153

New Book Released

My new book "Foundations for a Better Physique" has now been released and is available either as a paperback or download from www.lulu.com

The book cuts through all the confusing information about training with weights to give you the best method, in my opinion, of training your whole body whilst preserving structural balance.

The book describes the six core exercises in great detail and tells you how to periodise your training for optimal results.

Invaluable information on motivation, rest, recuperation, training variables, and diet is also included along with record sheets for diet, training and physical measurements.


Paperback costs £6.25 and download £1.50

The Fat Burning Diet

I recently took a two week break from the 12 week challenge in order to visit Chicago and from there take a road trip to Missouri. The rest from training and dieting did a lot of good, allowing tired muscles and joints to recover fully.

I was also introduced to Jay Robb's book "The Fat Burning Diet", a wealth of information applicable to bodybuilders, athletes, and those simply seeking to shed a few pounds. Jay favours carbohydrate control but not to the extreme degree of Atkins. Carbs are restricted for 2 1/2 days (approximately 15-30g per meal) and then the evening meal of the third day is a carb load meal aimed to restore glycogen levels. In addition the Saturday evening meal is a 60 minute "eat whatever you want".

The benefits are that the body switches to burning predominantly fat for energy, thus overcoming carbohydrate addiction, energy slumps and fat deposition; muscle mass is retained through earting adequate protein, essential fats, and the carb loading meals; there is great variety to the menus, plus simple principles to creating your own meals; and adherance is greatly aided by the carb loading and cheat meals.

I've switched to this diet today, aiming to reach my goal of 156lbs and <10% body fat by 28th November.

If you would like to check out the diet for yourself visit www.jayrobb.com