What’s new

Kelly is a really good massage therapist and I’m excited to bring her on here. She has been in the athletics side of sport for a very long time and spent some time at the top of her game in javelin. Now she has started treating people as a full time and working with younger athletes, she comes across many things that she is able to share to help others.

This is a great interview to understand more about movement, plus ladies – there is a BONUS nugget at the end for understanding more about training when on cycle.

To contact Kelly direct here are her platforms

Here we go now for Dean and his Strongman journey continued for 2019. First of the qualifiers is in April, 8 weeks away he explains his approach and reflects on last year.

It was a great first year for Dean last year placing 4th in Midlands, 2nd in England and 5th in Britain missing out of Europes by just 2 points.

In this interview Sarah asks him questions around his training, lifestyle and goals for 2019.

If you don’t already follow Dean live on his instagram page on this link here @dean.maden_strongman.u90kg

For this interview, it was a role reverse. After Matt’s he decided to throw one at me!

Fresh out the back of Englands Strongest Man u90kg coming 2nd, I was super happy to have achieved this in my first year. This was 4 days out from Britains Strongest Man giving an inside into what I had been up to on the lead up.

I get so many questions about the journey so I love to share exactly what happens.

In this interview I have a good friend on mine Matt Hall. He is a very good personal trainer, a happy guy and brings great results for people.
I have know Matt for years and he has always been into the bodybuilding approach of training and the balanced lifestyle type of nutrition, But since starting in the fitness industry ive always known him to be lean and stay lean- So thats exactly what we talk about.
Additional to that we talk about if Macro’s matter, how important calories are, the difference between steady state cardio and HiiT training, plus lots more…
Its a great video and you will love it if you want to learn more and be inspired.
Follow Matt on facebook his social media’s below-
Facebook- Matt Hall Fitness
Instagram- matt.hall.fitness
Contact email- matt@matthallfitness.com

In future, all our workshops will be listed on this page. Check back soon to see a list of all our upcoming workshops, including the dates they are on and the price.

Have you ever wondered how we work out your nutrition plans?

Honestly, we keep it as simple as possible.

Below, I’ve used myself as an example; if I were to create a plan for me and wanted to lose weight.

My BMR (the number of calories I need to be alive) is 1900 calories

My current lifestyle activity level (this is the energy needed for training, moving, work etc) is an extra 700 cals

Total = 2600 cals

If I consume 500 fewer calories, then I need per day, that’s a calorie deficit of 3500 calories per week – this is approximately the number of calories in 1 LB of fat- = 1lbs of fat/weight loss.

So, if someone says they have lost 5 lbs in one week, chances are it’s not all fat. Some will be glycogen, water and unfortunately- muscle tissue.

As this would equate to a 17500 calorie deficit – I would not want to around this person.

So never feel disappointed at a 1lbs weight loss result as you’re on the right track.

This rapid loss will eventually slow down, sometimes stop- the dreaded plateau. But this is for another post.

* Constant states of depletion can lead to being lethargic, moody, hangry, cravings.

This is when a refeed meal can be advised.

* But when you have created an eating plan you can stick to, then it’s about balance,

And providing you:

A- Eat mainly nutrient dense food for satiety (being full)

B- Stay within your calorie/macro limits.

Most foods can be enjoyed as long as you stay within the limits you set for yourself.

 

Coach Baz

You may have already seen this but I wanted to express more on actually what dino has done in the past 18 months with me…

Rewinding back to how I know Dino and when. I remember when I used to see him come round my fathers house and FILL the doorway and block out the light making it look like it was midnight- thats my memory of him!

Dino, in his day was a big bodybuilder. Always been a big frame and has a lot of muscle that he has built over the years. He is never going to be ‘small’, but after not training for years and having a job that doesn’t require a lot of movement he started to put on more fat. Also being Italian, his parents didn’t understand the difference between feeding someone and having food on drip 😛 (Im only saying that because my girlfriends in the same boat)

Starting with me 18 months ago Dino was weighing in at 31 stone. Like we know he isn’t ever going to be ‘light’, but he wanted to change this. And I wanted to as well.

He wont mind me saying this but we could possibly say that Dino ‘hates’ training. Or very close to the word. Simply because he said he finds it tough to get moving. The reason im telling you this is simply because many people feel the same way. But if the reason for doing it is enough and you invest into a coach to help you, the excuses become less.

The first 6 months were tough to start things off for Dino but also he was losing every week and it was very positive. He dropped down to 28 stone in the first period, then moving into 27 stone and 26 stone by the year point. And then the last 6 months have been slower. That is normal and the point you need to get more specific with training and more specific with nutrition.

We went through stages of lower calories and higher calories to test out what he needed. We also went through different training styles to see how he responded.

You may think training is training, but people response very different depending on their body type. Dino grows muscle very fast and gains fat very fast if he eat a lot of food- simple theory but its important to know how fast!

We made his training more cardio based (I don’t mean cardio machines, weights but faster movements and more reps) Then after a 12 week period of changing a few factors and focusing on calories, more specifically what the breakdown of Protein, carbs and fat was, he started to drop more weight.

Having 25 stone as a goal, we started another 12 week focused plan to see that number on the scales.

Again we kept the calories at a consistent low, but fuelling with good enough nutrient to feed his body. We kept the training with high reps and some heavy lifting. And he grinned through with taking his steps up to 10k minimum per day…

At the end of our last 12 week check in he jumped on the scales and weighed in bang on 25 stone!!

This is not the end of the journey for Dino and he’s ready for more, but its a MASSIVE achievement to go from 31 stone down to 25 stone.

He is an amazing guy and deserves it. Knowing he feels and looks so much better is the reason I love my job and help people like Dino.

There is options for everyone, you just have to find the reason you want to achieve it and then find the way you are going to do it…

We run online and in person training so what ever suits you. If you are stuck and want a 12 week plan give us a shout!

Thank you for reading and show Dino some love!

Dean

Strong.Lean.Fit – Educ8
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Almost everyone who trains at any level, unknowingly practice the art of Progressive Overload.

I was inspired to write about this subject after reading ”The Worlds Fittest Book” by Ross Edgley. A fantastic read if you’re looking for your next fix.

What is Progressive Overload?

If you have a particular goal, then you have to put your body through enough stress and stimuli to achieve that goal.

For example bench press:

Week one you bench 100kg to failure. The week after you add an extra 5kg, week after the same.

Now the above example may be possible for the newbie lifter, however, an experienced lifter would be lucky to get a progressive overload of 1%, but progress is progress.

This concept governs all gains of any kind. If you hit the road to improve your running, week one you may manage 1 mile, week two would be 2 miles and so on.

Expecting someone to go from a couch potato to running a marathon, would be foolhardy and dangerous; that is why the art of progressive overload is employed. Small, steady and achievable goals.

Now, there are many factors and variables to consider; but that is it in a nutshell.

Progress can’t always be increased weekly either. But, as long as you’re programming toward a progression, then you’re on the right track.

Your body very quickly and effectively adapts to this- termed as a general adaptation- and that is why you need to consistently overload the body with stress and stimuli for your body to develop.

So, where do you go from here?

Do you often train to a comfortable level? And wonder why you’ve not changed lately.

Keeping this close to home and using our classes as an example- how can you use Progressive Overload?

In our advanced Barbell program, members knowingly or unknowingly are in a constant state of Progressive Overload, as we always throw different kinds of stress and stimuli at them. Whether its different tempo’s, rep ranges, movements, angles or energy systems. That’s of course in conjunction with their weight ranges for specific exercises.

In our beginner/ intermediate Team Training program; Progressive overload maybe as simple as being able to perform a full squat; turning half press-ups into full ones, or merely increasing increments on kettlebells.

Whether small or large, we should all be training towards some form of progressive overload.

 

Coach Baz.

 

Another one of those terms that do the rounds from time-to-time.

Most peoples belief is that they train, they ache, they feel tired; it must be because they train too much.
I find it hard to believe that out of the 168 hours a week; you may spend somewhere near 3-8 hours of that available time training, does that constitute overtraining?

Probably not.

In professional sports, athletes regularly complain of persistent fatigue, frequent illness, poor sports performance. However, these guys are training up to 5-6 hours a DAY!

This when a break would be recommended.

A regular gym user, probably, is not having adequate sleep, sufficient calories and maybe burning the candle at both ends. Something has to give.

Sort out some of the above, and you will probably feel fine.

Ask yourself these questions:

– Have you been in a calorie deficit for a long period?
– do you get between 6-8 hours Undisturbed sleep a night?
– have you been constantly lifting to extreme fatigue on every session?
– persistent muscle/joint soreness?
– No motivation?

Even if you answer yes to any of these questions, it doesn’t automatically mean you’re “overtraining.”
Funny how no one has ever said: “under training.”

If you think rest is what you need, then, of course, take it.
Bear in mind, that actual overtraining syndrome takes up to 4-6 weeks to recover. Even 2-3 months in some cases. However, as said before, these tend to be pro athletes or extreme sports people.

It’s not just a case of feeling a little ”under the weather.”

 

Coach Baz

Im really excited to launch these as firstly I love talking…

But most importantly I want to help people hear more about the different lives people live and what can hopefully help you develop further.

Im not saying you will take up strongman, or any other sport they may do. But its seeing things from other points if you like.

Many people ask me questions about my life, my views and what I do for x,y,z…

But I personally LOVE to hear other people opinions too.

Dan is a great friend of mine. Ive known him years but only recently started training together as we matched on tinder and struck gold since!

Ok, obviously thats a joke!

But we now push each other and keep each other accountable and motivated.

He has literally been to the top in Strongman at the worlds a few times. Yet to win it but he is super strong and has some great biceps too (He pretends he doesn’t train arm but he does!)

In the interview we talk about how he trains, how he eats, what keeps him motivated and the struggles he goes through. Its an awesome interview and whether you are into strongman or not… you will love to hear it.

If you wanted to plan it in its just 15 mins. Worth the time!

After this one I have a range of different people lined up so keep an eye out, im super pumped for this series.

As always your feedback is welcome so let me know who you would like to see on.