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
We have moved to http://castirontraining.wordpress.com
Showing posts with label lean muscle. Show all posts
Showing posts with label lean muscle. Show all posts
Saturday, 31 October 2009
Wednesday, 12 August 2009
12 Week Body Transformation Challenge
Due to popular demand I am once more offering the 12 Week Challenge for those of you who are serious about making extreme changes to your physique. During the 12 weeks you will work consistently towards your goal. Generally clients want to shed body fat whilst retaining muscle. I usually advise people to aim for between 12 & 24 lbs of actual fat loss depending on their starting fat percentage.This is a perfect opportunity for those of you looking to get really lean or for those, with more to lose, to make a bug shift in your weight loss goals.
The programme consists of:
Goal setting
Weight and body fat monitoring
3 Personal Training sessions per week (weights)
Optional outdoor group training twice per week (running, hill walking, bootcamp)
12 week diet plan with detailed record sheets (vegetarian option available)
Unlimited email support
Advice on supplements and supplement ordering service
Option for additional Personal Training sessions for only £10 each
Optional photos (before, after, and monthly)
Optional photos (before, after, and monthly)
The entire 12 Week Body Transformation programme costs only £50 per week (payable at the beginning of each week)
SPECIAL OFFER: If you pay for the entire 12 week programme in advance it will cost you only £450 (a saving of £150!)
*prices are for the FISH Studio. If you wish to train at another location please contact me for a quotation.
Payments can be made by cheque, cash, or Paypal.
Telephone: 07735433467
International clients please see ONLINE TRAINING on http://www.derekprior.com/
Wednesday, 20 June 2007
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/
Saturday, 14 April 2007
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.
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.
Tuesday, 6 March 2007
Are You Serious About Changing Your Body?
At F.I.S.H. we take great pride in our knowledge and experience of using weight training to change body composition. Whether your goal is to lose body fat or increase muscle mass we can help you with all aspects of training and nutrition. We always start with technique, ensuring that all exercises are safe and effective. We then make progressive demands on the tensile strength of muscle fibres and on the respective energy sustems to elicit the desired training effect. Through manipulation of training variables, nutrition and rest we can help you to make the most of growth hormone production to build lean muscle and eliminate body fat.
If you think you have the dedication to transform your body, and if you can commit to three or more training sessions per week then we would like to hear from you. To kick start the opening of the new studio we are looking for four people willing to undertake the body composition challenge and share their progress with visitors to our blog. The four people selected will receive a substantial discount on Personal Training sessions for the period of the challenge (12 weeks).
Please email fishfitness@tiscali.co.uk for further details.
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