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/

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.

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.

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.

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!

F.I.S.H. Goes Limited

F.I.S.H. has now started the process of becoming a limited company - Fitness Instruction for Strength & Health Limited. Presently we are operating as sole traders, Priority Principle and Inspire Fitness. Once the limited company is operating we will be approaching other Personal Trainers about using the studio.

The cable crossover is now assembled and the studio is now fully functioning. We have ordered a preacher curl bench and dip bars and are awaiting the delivery of safety pins for the power rack.

Training in the studio is proving to be sheer luxury. It's nice to be able to perform supersets, tri-sets and even giant sets without losing the equipment mid-way. Derek and Chutney have been meticulously recording loading, tempo and time under tension and thus progressing at each and every workout. We have two more weeks of mixed strength and hypertrophy to go before moving on to Poliquin's German Body Comp Program for six weeks prior to a maximum strength phase.

Melody has started a three day split and is already starting to rediscover the definition she had before Christmas. Nutrition is improving all the time and the new trade account with Tropicana is proving very popular - particularly as there is no minimum order (Maximuscle insisted on at least £300 per order). The combination of EFA capsules and CLA is proving effective and we have both started on Hydroxycut Hardcore, the new version of the fat stripper we both employed whilst in Australia a few years ago.

Best achievement so far must go to Jon Martin who is now doing parallel squats with a three second eccentric and explosive concentric phase. We have been working on form for a few weeks and it is now close to perfect. He's currently up to 47.5kg but will rapidly increase the load now that the range of motion and technique have developed.