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I miss being a beginner lifter.

Every week -when I first started training- I would see some increases in strength, and of course, physical changes to my appearance.

I can remember adding as much as 5-10kg to my lifts most weeks.

This just like fat-loss, it will inevitably slow down. Let’s face it; if it did not, then we would all be lifting like Eddie Hall.

Your body goes through a progressive and adaptive state. Once it finds it is homeostasis, then you can often find that increments in weight are very rare, and you are left banging your head against a wall trying to find a solution to continue this growth.

Welcome to the world of the intermediate lifter. (well kind of, I will look into that a little later)

This is a lifter who needs to plan and program every session, just to increase their lift by just 1%. A beginner lifter does not have to be so strict.

Often what I see happening at the gym, is when your lift/progress grinds to a halt, you get bored, and try something else (more CV for example) and lose all the progress you have made so far.

Now don’t get me wrong, just because your lifts have stopped seeing strength gains, that does not mean you are automatically an intermediate lifter, as all it may take to see some gains is a change in tempo, volume, rep range. Maybe try a different system of training, for example- negatives, GVT, DTP, HIIT and many more.

As well as the changes mentioned above, are you hitting all your major compound lifts (Squat, deadlifts, Bench press etc.) with good form?

Here’s an example of a fairly generic bench press routine:

3 x 10 at 65-70% 1rm

Maybe try this:

– Week 1: 3 x 10 at 70% 1RM
– Week 2: 4 x 8-10 at 75% 1RM
– Week 3: 4 x 8-10 at 75% 1RM
– Week 4: 4 x 8-10 at 75% 1RM

Then the next month maybe increase by 1 set on every week. So week one will be 4 sets, with every other week being 5 sets.

All I have done is increase 1RM% slightly and made the rep range a little more variable.

Then the following month (so month 3) decrease rep range once more, so now looking at 6-8 reps, and increase 1RM% to 80-85%.

I would throw in a deload if needed.

Now that is a very quick example of how just one particular lift can be changed, to add a different type of stimulus to your training, and hopefully generate a progressive overload approach.

Hope this is helpful, as always feel free to ask any questions.

Many people at some point or another will go through what’s called the ”blame game”.

”It is their fault I am not where I want to be”.

”It is the gym’s fault I am not losing weight”.

”It is my partner’s fault I hate my job, and can’t get out”.

These are just a few examples of the blame game.

So bringing it back home for a second; let’s talk about gym goals/results.

We will take a hypothetical example of someone who started well in the gym and enjoying sessions. However, results have been very limited. This carries on for some weeks/months, where motivation is now very low.

We have the ”chat” where I am told that they have done everything we have asked of them, followed the plan, recorded food, done 3-4 sessions a week.

…..We delve a little deeper….

They recorded food for one week, then why bother? I already know what I am having! Right?

The 3-4 sessions a week, turned out to be, good week, bad week, good week, bad week.

Not consistent and not what we coach.

– No replies to emails
– No attendance to seminars (for now they are free for god sake)
– No attendance to open gym invitations.
– No attendance at the running club.
– No reply to check-in month.
– Little to no involvement with the FB group.

In this made-up scenario, all the answers were right in front of this person, but we decide to play the blame game instead.

Don’t let the blame be an auto response/default behaviour.

Look a little deeper, at what you are doing, or may not be doing.

Don’t be scared to reach out and ask for help, we are in the ”helping game” It is what we do, and love to do.

However, what doesn’t help you or us, or the people around you, is blaming everyone and everything.

It is uninspiring, negative, and if I am really honest, no one cares!

Be honest with yourself, and those close to you, and strive to be the person you envisioned when you set out on your journey. Whether that be gym, job, love, or general life.

Would love some comments on this, what do you think?

Well, Christmas has come and gone. Leaving me with plenty of time to reflect on the year so far.

One goal I set myself last year, was, quite simply, to get up half an hour extra, three times a week.

Which for me means getting up at 4.30am.

Why three times?

This, for me, was more than achievable. Had I said seven times a week, I know, again for me, wouldn’t have been realistic.

 

Now I coach at 6 am, three day’s a week, and would’ve got up at 5 am usually anyway.

So what’s an extra half hour now?

Exactly- I told myself- just do it.

With this extra half an hour, I walk and listen to a positive podcast of some kind.

Whereas before I would roll out of bed, chuck a coffee down my neck, and walk into the gym, to coach, like an extra from the ‘walking dead.’

This was such a ridiculously simple goal. However, because of that, I’ve managed to add an extra 78 waking hours to my life, last year. Can’t be bad.

When setting any goals, it’s always good to try and make them SMART:

S- Specific
M- Measurable
A- Attainable
R- Realistic
T- Timely

On top of this, I have just started walking to work too. By 8 am I’ve already walked over 10k steps.

My mornings simply wouldn’t be the same now without that walk first.

In the gym, we’ve just done a very similar thing. Added a ”pledge” wall.

By this, members can now set themselves some goals to reach.

Feel free to share any goals you’ve set yourselves.

Coach Baz

What a year we have had!

I just want to personally say THANK YOU for being here…

Sometimes its tough and the struggle is bigger than expected or seen, but YOU keep me pushing for more!

Have a great christmas and (For damn sake) don’t try and be good- Eat everything that gets in your way, don’t count calories and enjoy spending time with your loved ones!

Forget that ‘Boring shit’ of limiting damage!

As a little kid, I was obsessed with Martial Arts.

My earliest memory was watching ‘Big Trouble in Little China’. An alley fight scene at the start of the film, I watched these guys perform Kung-Fu, amazing scene.

It wasn’t until a few years after this that I first saw Bruce Lee in ‘Enter The Dragon’ then I was hooked- who wasn’t?

Many films had many different forms of Martial Arts and depending on what the film was; I would be obsessed with that particular style for a while.

Even though the one I practised for many years was Tae Kwon-Do, I would be easily seduced by another seemingly awesome form of fighting.

It wasn’t until years later that I realised it wasn’t a particular style that was supreme, but my commitment to the one I always practised.

Nail just one style wholeheartedly and consistently, and it will become second nature and effective.

It wasn’t until I got into the fitness game that I saw a similar pattern of thinking with diet plans.

There is always a better solution, a better plan, more advanced, guaranteed results etc. With Martial Arts you’re learning to defend yourself in many different ways and forms- essentially the result is the same.

With diet plans, you have to wholeheartedly and consistently practice your plan. They nearly always work with the same method in mind -Calorie deficit- with just a slightly different way of achieving the same goal.

Don’t fall for the bows and ribbons, pretty looking plan and stick to the one you started.

As stated above, every single nutrition plan that has weight loss in mind- still has to work with a calorie deficit. Which means it’s not the plan, but staying in a deficit that is important.

As always, comment on the post.

Let me know if I can help.

 

Coach Baz.

Ok, I mainly chose the heading because it sort of rhymes. But people are still confused over the whole calorie amount thing.

Hence statements like this:

”This seems like a lot of calories.”

”There’s not enough here for me.”

‘‘Seems like a lot of carbs.”

‘‘Seems like a lot of fat.”

These are just some of the statements that get thrown at me when someone is either creating an eating plan or receiving one from me.

Most of the time this plan has not even been attempted yet. However, it’s already being questioned.

This usually comes down to their current belief system, which most of the time states that you need to be on a mega low, stick thin, supermodel plan, which is never sustainable and sometimes detrimental to your health.

Let’s look at this-

Lowest BMR (Basel metabolic rate, calories needed just to be alive) in my opinion would be between 1200-1400 cals x 1.2 for someone sedentary = 1400-1600.
Now let’s say you work out that day and burn on average 500 cals.
Maybe that day you take the kids to the park and go for a walk after- another 500 cals off.
You’re not really leaving your body with much for immune health, hormone regulation/balance, digestion, central nervous system, and brain function.

DISCLAIMER: I’m not recommending the above equation, quite the opposite. It’s unhealthy and unsustainable.

 

****JUST START THE PLAN****

 

-Sort your calories out based on the info you have on the website.
– Track your food, so you know you’re hitting them.
– If nothing moves, make slight adjustments, lowering by no more than 100 cals (speak to us before doing this)
– monitor again.
– Stay in touch with coaches, posting regularly on the group with screenshots of tracked food.

Don’t just say it’s not going to work because ”it doesn’t look right” without actually trying.

Don’t blame being a technophobe either; you don’t have to be Bill Gates to work out MyFitnessPal or any other app. It’s no more difficult to use than Facebook.

Obviously, we’re here to help, so don’t hesitate to reach out.

Like with anything, it just takes a little time and practice.

We want people to enjoy the process.

To learn and be educated.

To not feel guilty if you want to treat yourself, and enjoy time with your family.

Hope this makes sense.

Feel free to comment.

 

Coach Baz.

Well are you, or are you wondering what I mean?

Let me explain-

Myself,Dean and Coach Baz have just been on a weekend away (not a romantic one!) to go and see a business event with over 200 other business owners in the room too. It was amazing, we laughed we learnt and we drank lots of booze, woke up in bed together with each others pants on spooning- but it was a great night-

Ok the last bit was a joke!- Honest.

But, honestly development right?

The big thing is, in life, I feel so many people ‘just get by’. And don’t give themselves the excitement they need, they never get in a cold shower that they cant stand or stand up infant of people and fight fears they may have.

The reason I look at it like this is because people DO want more. I hear it all the time. I even here people say ‘how do you do what you do’. The answer is doing more and exploring the unknown. You have heard of the term ‘don’t mock it until you’ve tried it’,right?

Well this is the thing, if you don’t explore different ways to do things, be around different people and study on different things… you become stuck and frustrated.

So work on yourself. Being, get out there more, speak to people, study on what you enjoy and you will get a whole lot better at it.

Walking and spending time with your own thoughts

Read books – educational, fiction or non fiction

Listen to podcasts – Speakers or educational

Go to seminars – Speakers or educational

Watch YouTube videos – Course that are virtually FREE

Dan, the guy we went to see is awesome. Why? Because he is consistent, fun and very focused. And we LOVE that. Its the simple stuff yet people forget this so often!

We share a lot of the stuff we learn in our FREE group on Facebook. If you wanted to join just click the link below now.

https://www.facebook.com/groups/1230191090331624/

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 of time?
– 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 a 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 from. 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 weather.