A Better or worse approach to health
This principle is perhaps the key element underpinning how to make choosing healthy choices an easy and fun thing do.
It drives me crazy when I hear people say "that XXX is bad" or "XXX is healthy". Statements such as above are unhelpful and cause more harm than good.
Let me illustrate. First ask yourself these questions about how the following activities impact your health and whether they are good or bad:
Eating cereal for your breakfast
Running 10 km
Drinking milk.
Eating one piece of chocolate a day.
Being 18 stone (115 Kg, 250 Lbs).
I am sure you have gathered the answers to these. The truth is you cannot answer these questions with the information you have.
Do not get me wrong, you will find a million experts on TV, radio and amongst your friends happy to tell you that the above behavior is good or bad for you. The truth is these behaviors cannot be answered as good or bad.
Life is relative - nothing is absolute.
The strange thing in life is everyone is desperate to label things. People want to label you as a certain type of person, they want to label things good or bad and people want to label your behaviour.
This is beyond logic. The only way to deem something good or bad is to compare it (silently or subconsciously) to something else. Therefore if it is compared to something else you are talking better or worse. Let me explain why this is important using the above statements:
Eating cereal for your breakfast -
The TV adverts tell you this is the way to go but what if you are intolerant to Milk and / or wheat. Would it be better to have no breakfast rather than cereal if this is the case? Maybe changing the cereal would help. What if I had left over dinner for breakfast? The truth is some people will do awful having breakfast for cereal each day and not achieve their goals. However some people will do well on it. It is neither good nor bad as a general term.
Running 10 km -
If your muscles are not working efficiently then the joints are not protected and running will cause more harm than good. However there are very few people who cannot correct these imbalances and then use jogging effectively for many of the amazing benefits it has to offer. Whether 10km is ideal depends on how often you run it and what your body is able to handle. Some experts would say this is too much aerobic exercise but compared to doing nothing which is better? You cannot say running is good nor bad.
Drinking milk -
Promoted as good for your bones is milk good for you? What if you are intolerant to it, would it be better to have none than to continue to have it for the calcium? Maybe it is not a lack of calcium in your body that is stopping you losing weight, maybe it is another mineral, and would drinking milk help that? Deeming milk good or bad does not come close to answering these questions.
Eating one piece of chocolate a day -
Questions to ask would include how much chocolate are you having, what would happen if you did not eat this chocolate? Would it be better to spend 10 minutes on your mental connection to chocolate than going down the gym today or watching that TV show? Eating chocolate like all other health issues is neither good nor bad. The question is how much can you eat and get the results you want?
Being 18 stone (115 Kg, 250 Lbs) -
If I was 20 stones last month would being 18 stone this month be considered bad? What if it was the reverse?The above should show you that it is time to drop the good or bad labeling for ever because it is irrelevant and does not help you in any way.
View the world as better or worse
I must reiterate this as it is one of the most important principles in losing weight and the key to free your mind mentally. Adoption of this one mental strategy is enough to get you to your goals if you truly understand its power and meaning.
Tell your friends and experts alike.
When your friends, family or celebrity TV experts next say something is bad you should immediately ask………compared to what? When someone tells me something is good or bad I almost immediately switch off as it shows they have no truly thought about what they are saying.
Such statements are very counter productive. They undermine your beliefs and the result is you feel trapped.In the end you hear so many people say everything is bad it becomes almost pointless and you think, what am I meant to eat?.....I will just eat anything.
I had this exact feeling a few years ago. I went to many lectures on organic food. All I heard was how non organic food was bad for you. These world respected lecturers provided a strong argument about how bad non organic food could be for your health.The result was I didn't want to eat non organic vegetables. However this left me in an awkward position when I could not find any organic vegetables.
I would therefore not eat as much as I should have and often felt hungry. A hungry person is almost guaranteed to eat refined foods or quick fix options which compared to eating non organic vegetables is not even in the same ball park.
At this stage I realized that these experts had it all wrong. Yes, their meaning was correct in lets try to eat organic vegetables. However their message of delivery was poor. However it showed me that everything is along a scale and that I must always ask myself the better or worse questions.
For the above I would now ask if it is better to eat these non organic vegetables compared to going hungry and being tempted to eat pastries, breads and other foods that dominate our diet now. For me the answer is a resounding yes for non organic vegetables. Would it be the same for you?
View the world as relative.
I want you to switch off when you hear someone say that something is bad for you or good for you. Instead ask how it could be better or worse in comparison to other behaviours and how you can improve what you are doing.
Take this attitude further for great results.
If you want to adopt this attitude and then use metabolic typing, exercise and EFT to achieve your health and fitness goals then consider working with me through personal training here in London or On line.
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching
Friday 29 February 2008
One2one nutrition newsletter Feb 29th
An attitude for success -The Better or worse approach to health.
Metabolic typing - Download my 30 minute video pod cast.
Top ten mistakes made in the gym - Part 1.
Signed up for the newsletter yet? Confirm your subscription and receive a bonus information guide on a choice of four topics.
one2one nutrition news
The first article is an overview of one of the most liberating attitudes you can take to health and fitness. The article details adopting a better or worse approach.
This attitude is at the heart of getting results and often separates those who do get the results they want from the ones that do not.
I cannot stand 'experts' and every other person who is keen to tell you why this food is bad or why doing that activity is unhealthy. To me this is missing the point as no activity can be good nor bad until it is compared to some other activity and compared to what your body needs.
Read the first article as it could be the key to getting results and freeing your mind from the bombardment of advice you receive from every expert and casual observer around.
The second article is a link to download the full 30 minute version of my pod cast. You can download this to your Ipod or computer and watch me discuss metabolic typing and how it relates to what foods you should eat, which foods you should avoid and how to determine portion size. A must watch if you are not aware of metabolic typing.
The final article is one of my favourites. It is the first part of the top 10 mistakes I see day in day out down the gym. It is such a shame that people waste their best efforts through a simple lack of knowledge. It is because of these mistakes that personal training can be so beneficial. Ensure you avoid these errors if they apply to you.
If you would like further support in achieving your health and fitness goals then consider some personal training here in London (Clapham) or metabolic typing on line.
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching
Metabolic typing - Download my 30 minute video pod cast.
Top ten mistakes made in the gym - Part 1.
Signed up for the newsletter yet? Confirm your subscription and receive a bonus information guide on a choice of four topics.
one2one nutrition news
The first article is an overview of one of the most liberating attitudes you can take to health and fitness. The article details adopting a better or worse approach.
This attitude is at the heart of getting results and often separates those who do get the results they want from the ones that do not.
I cannot stand 'experts' and every other person who is keen to tell you why this food is bad or why doing that activity is unhealthy. To me this is missing the point as no activity can be good nor bad until it is compared to some other activity and compared to what your body needs.
Read the first article as it could be the key to getting results and freeing your mind from the bombardment of advice you receive from every expert and casual observer around.
The second article is a link to download the full 30 minute version of my pod cast. You can download this to your Ipod or computer and watch me discuss metabolic typing and how it relates to what foods you should eat, which foods you should avoid and how to determine portion size. A must watch if you are not aware of metabolic typing.
The final article is one of my favourites. It is the first part of the top 10 mistakes I see day in day out down the gym. It is such a shame that people waste their best efforts through a simple lack of knowledge. It is because of these mistakes that personal training can be so beneficial. Ensure you avoid these errors if they apply to you.
If you would like further support in achieving your health and fitness goals then consider some personal training here in London (Clapham) or metabolic typing on line.
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching
Feb 29th - Rugby fitness training news letter
Rugby fitness training newsletter - The mental approach to training for long term results and the most common gym errors
An attitude for success - A better / worse approach to rugby training
The most common errors in the gym.
Download my 30 minute pod cast on metabolic typing.
Signed up for the newsletter yet? Confirm your subscription .
Rugby fitness training
The first article today details adopting a better or worse approach to your rugby training.
This attitude is at the heart of getting results and often separates those who do get the results they want from the ones that do not.
I cannot stand 'experts' and every other person who is keen to tell you why this food is bad or why doing that training is bad for performance.
To me this is missing the point as no activity can be good nor bad until it is compared to some other activity and compared to what your body needs. Read the first article as it could be the key to adopting an attitude to keep you on target and following your training plan month after month.
The second article is one of my favourites. It is the most common errors seen in the gym. Rugby players in general are fairly good at wasting their good efforts in the gym by following inappropriate training routines and making a series of errors. Read about the main ones here.
The final link is to download the full 30 minute version of my pod cast. You can download this to your Ipod or computer and watch me discuss metabolic typing and how it relates to what foods you should eat, which foods you should avoid and how to determine portion size. A must watch if you are not aware of metabolic typing yet keen to know how nutrition can improve your performance.
Hope your training is going well
Ben Wilson
Rugby fitness training
Author of Rugby fitness training: A twelve month conditioning programme
An attitude for success - A better / worse approach to rugby training
The most common errors in the gym.
Download my 30 minute pod cast on metabolic typing.
Signed up for the newsletter yet? Confirm your subscription .
Rugby fitness training
The first article today details adopting a better or worse approach to your rugby training.
This attitude is at the heart of getting results and often separates those who do get the results they want from the ones that do not.
I cannot stand 'experts' and every other person who is keen to tell you why this food is bad or why doing that training is bad for performance.
To me this is missing the point as no activity can be good nor bad until it is compared to some other activity and compared to what your body needs. Read the first article as it could be the key to adopting an attitude to keep you on target and following your training plan month after month.
The second article is one of my favourites. It is the most common errors seen in the gym. Rugby players in general are fairly good at wasting their good efforts in the gym by following inappropriate training routines and making a series of errors. Read about the main ones here.
The final link is to download the full 30 minute version of my pod cast. You can download this to your Ipod or computer and watch me discuss metabolic typing and how it relates to what foods you should eat, which foods you should avoid and how to determine portion size. A must watch if you are not aware of metabolic typing yet keen to know how nutrition can improve your performance.
Hope your training is going well
Ben Wilson
Rugby fitness training
Author of Rugby fitness training: A twelve month conditioning programme
Thursday 21 February 2008
Feb 20 th News letter - Weight loss in a nut shell and How Michelle lost a dress size and is now a new person.
How to lose weight in a nutshell.
Michelle Boyle - Down a dress size and now a new person.
Listen to me discuss how to get results in a recent interview I gave.
Signed up for the newsletter yet? Confirm your subscription and receive a bonus information
guide on a choice of four topics.
one2one nutrition news
The first article is in response to many questions I have had this week from people asking me how to lose weight. The article sums up how you should approach losing body fat.
The second article is the case history of my personal training client Michelle Boyle. She was fantastic fun to work with. The ideal client for me me who came with a specific goal which we achieved and now she is happy to continue fitness alone.
Read this case study to see the transformation of not just her body but her development as a person. It is hard not to be engulfed by her new found confidence. Ultimately what is more important than being happy and accepting yourself. This is exactly what Michelle has done so congratulations to her.
The final link today is to an audio interview which I gave to Personal trainers on line. More and more media are approaching me as the word gets out that the approach I am using is both unique and highly effective at getting results.
Download the audio to your Ipod or computer and listen to me discuss metabolic typing, periodization of exercise and emotional freedom technique (EFT). In the audio I also realised and have since checked that I am the only personal trainer in the UK who is also a metabolic typing advisor and EFT therapist.
If you would like further support in achieving your health and fitness goals then consider some personal training here in London (Clapham) or metabolic typing on line.
Hope you are well
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching
Michelle Boyle - Down a dress size and now a new person.
Listen to me discuss how to get results in a recent interview I gave.
Signed up for the newsletter yet? Confirm your subscription and receive a bonus information
guide on a choice of four topics.
one2one nutrition news
The first article is in response to many questions I have had this week from people asking me how to lose weight. The article sums up how you should approach losing body fat.
The second article is the case history of my personal training client Michelle Boyle. She was fantastic fun to work with. The ideal client for me me who came with a specific goal which we achieved and now she is happy to continue fitness alone.
Read this case study to see the transformation of not just her body but her development as a person. It is hard not to be engulfed by her new found confidence. Ultimately what is more important than being happy and accepting yourself. This is exactly what Michelle has done so congratulations to her.
The final link today is to an audio interview which I gave to Personal trainers on line. More and more media are approaching me as the word gets out that the approach I am using is both unique and highly effective at getting results.
Download the audio to your Ipod or computer and listen to me discuss metabolic typing, periodization of exercise and emotional freedom technique (EFT). In the audio I also realised and have since checked that I am the only personal trainer in the UK who is also a metabolic typing advisor and EFT therapist.
If you would like further support in achieving your health and fitness goals then consider some personal training here in London (Clapham) or metabolic typing on line.
Hope you are well
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching
Tuesday 19 February 2008
The world is getting bigger
The World is getting bigger
In Britain and the western world alike the obesity epidemic is spiralling out of control. It is now the biggest health problem the world faces. In the UK, government targets to stop the rising obesity rate in children by the year 2010 looks certain to fail and things are set to worsen.
The expected cost of our soaring waistlines is set to skyrocket. Being overweight is linked with Corony heart disease (CHD) and cancer, the two biggest causes of death in the UK. It is also linked to diabetes, high cholesterol and a host of other health and medical complaints.
Why are we getting obese?
The rapid rise in the population's body weight is being caused by the changes in the foods we are eating and by our ever-increasing sedentary lifestyle.
The quality of our foods has been steadily decreasing over the last few decades. Increased pressure on agriculture to produce greater amounts of food products has forced the farmers to use more chemicals and more intensive farming methods. The result is more food is being produced, but it is of a lower nutritional value.
The advent of fast food and the ready meal has created foods devoid of nutrients and essential vitamins. These empty calories are giving the body energy, but without the essential micro nutrients that allows the body to flourish and be in good health.
The dominance of the grain industry has also created major problems to our health. Grains, but more particularly wheat, has become the major food source in the western diet. In a typical day a person could have wheat-a-bix for breakfast, a sandwich for lunch and pasta for dinner. All three meals are made up from primarily wheat. There is nothing inherently wrong with the grain wheat, but it is a good example of how eating too much of an incomplete food source can lead to health problems.
Food intolerances are often caused from over consumption. Food intolerances has been associated with allergies, asthma and obesity.
Government policy and recommendations has also contributed to our epidemic. The low fat theory promoted by the government while ignoring the effect of sugars, simple carbohydrates and refined food has been disastrous.
The obesity problem is compounded because it is now cheaper to buy processed food than healthier food. This results in people buying the cheaper foods that are of a poor quality. Education in schools about health and nutrition is paralleled by the quality of their school dinners. There is a distinct lack of emphasis on health, education and exercise within our school and education system.
Sedentary life has been gradually on the rise but now it is at it's highest ever levels. The computer started the decline in our activity which was further speeded up by the popularity of the car and the inventions of many effort saving devises e.g. escalators, mobile phones. The internet has saved us on having to leave the house to buy products or compare prices. Children's playing fields have been sold, exercise taken off the school timetables, as our children become a bunch of telly addicts.
The way forward in preventing this epidemic.
The spread of obesity can only be stopped by first taking control of our own lives and then helping the ones around us. To begin, we must learn which foods are right for our body chemistry and the facts surrounding food quality and related issues.
To accompany this we need to instigate an exercise program consisting of flexibility, resistance and aerobic training. When this is combined to other key lifestyle factors we will be leading a healthy, obesity preventing lifestyle.
We should then encourage as many people as we can from our friends, colleagues and family to adopt a healthier, happier lifestyle. Parents are in the perfect position to curb obesity amongst their own children and their children's friends by encouraging them to be active, get outside and partake in exercise. In addition to this children should be given healthier food options.
We can help promote healthy food options by buying organic food, especially from local producers. This will force the larger supermarkets to start stocking more local organic products, which will make them cheaper and more affordable for everyone. This positive effect will be to the benefit of our societies health.
A losing battle?
We can all take control of our personal health and that of our immediate family, especially our children. It is a more difficult battle for society as a whole. Everyday we face pressures from big brand advertising. Food industries sway government policy and are allowed to dominate their market to the benefit of their sales rather than the good of our health.
As individuals we can make a difference if we all start leading a healthy life and promoting it amongst our network of friends. The quickest way to start this is understanding the science of metabolic typing.
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
Personal trainer London
Rugby fitness training.com
In Britain and the western world alike the obesity epidemic is spiralling out of control. It is now the biggest health problem the world faces. In the UK, government targets to stop the rising obesity rate in children by the year 2010 looks certain to fail and things are set to worsen.
The expected cost of our soaring waistlines is set to skyrocket. Being overweight is linked with Corony heart disease (CHD) and cancer, the two biggest causes of death in the UK. It is also linked to diabetes, high cholesterol and a host of other health and medical complaints.
Why are we getting obese?
The rapid rise in the population's body weight is being caused by the changes in the foods we are eating and by our ever-increasing sedentary lifestyle.
The quality of our foods has been steadily decreasing over the last few decades. Increased pressure on agriculture to produce greater amounts of food products has forced the farmers to use more chemicals and more intensive farming methods. The result is more food is being produced, but it is of a lower nutritional value.
The advent of fast food and the ready meal has created foods devoid of nutrients and essential vitamins. These empty calories are giving the body energy, but without the essential micro nutrients that allows the body to flourish and be in good health.
The dominance of the grain industry has also created major problems to our health. Grains, but more particularly wheat, has become the major food source in the western diet. In a typical day a person could have wheat-a-bix for breakfast, a sandwich for lunch and pasta for dinner. All three meals are made up from primarily wheat. There is nothing inherently wrong with the grain wheat, but it is a good example of how eating too much of an incomplete food source can lead to health problems.
Food intolerances are often caused from over consumption. Food intolerances has been associated with allergies, asthma and obesity.
Government policy and recommendations has also contributed to our epidemic. The low fat theory promoted by the government while ignoring the effect of sugars, simple carbohydrates and refined food has been disastrous.
The obesity problem is compounded because it is now cheaper to buy processed food than healthier food. This results in people buying the cheaper foods that are of a poor quality. Education in schools about health and nutrition is paralleled by the quality of their school dinners. There is a distinct lack of emphasis on health, education and exercise within our school and education system.
Sedentary life has been gradually on the rise but now it is at it's highest ever levels. The computer started the decline in our activity which was further speeded up by the popularity of the car and the inventions of many effort saving devises e.g. escalators, mobile phones. The internet has saved us on having to leave the house to buy products or compare prices. Children's playing fields have been sold, exercise taken off the school timetables, as our children become a bunch of telly addicts.
The way forward in preventing this epidemic.
The spread of obesity can only be stopped by first taking control of our own lives and then helping the ones around us. To begin, we must learn which foods are right for our body chemistry and the facts surrounding food quality and related issues.
To accompany this we need to instigate an exercise program consisting of flexibility, resistance and aerobic training. When this is combined to other key lifestyle factors we will be leading a healthy, obesity preventing lifestyle.
We should then encourage as many people as we can from our friends, colleagues and family to adopt a healthier, happier lifestyle. Parents are in the perfect position to curb obesity amongst their own children and their children's friends by encouraging them to be active, get outside and partake in exercise. In addition to this children should be given healthier food options.
We can help promote healthy food options by buying organic food, especially from local producers. This will force the larger supermarkets to start stocking more local organic products, which will make them cheaper and more affordable for everyone. This positive effect will be to the benefit of our societies health.
A losing battle?
We can all take control of our personal health and that of our immediate family, especially our children. It is a more difficult battle for society as a whole. Everyday we face pressures from big brand advertising. Food industries sway government policy and are allowed to dominate their market to the benefit of their sales rather than the good of our health.
As individuals we can make a difference if we all start leading a healthy life and promoting it amongst our network of friends. The quickest way to start this is understanding the science of metabolic typing.
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
Personal trainer London
Rugby fitness training.com
Fitness for rugby - Part 2 - Strength training
Rugby fitness training guide - Part 2 - strength training
Following on from Fitness for rugby - Part 1 on Aerobic training today I focus upon strength training.
Rugby fitness training - Resistance exercises
Resistance training is used to enhance your strength, muscle size and coordination. Strength can be defined as the maximum force produced at a specific velocity (speed).
The definition refers to the element of how quickly a force is applied. The speed a force is applied is an important yet often overlooked element of strength. Traditionally strength is perceived as the ability to move the heaviest weight possible. However, this is just one aspect within the overall picture.
The application of time to the definition of strength means it can be classified as either slow speed maximum strength or fast speed strength.
Slow-speed strength.
This is also referred to as maximum strength. It is the maximum amount of force that can be produced e.g. the heaviest weight you can lift or the most force you can push with during a ruck or maul. This is an important aspect in rugby where the player who holds the greater maximum strength will prove dominant in contact situations.
Fast-speed strength.
Fast-speed strength, or just speed strength is defined as the force produced at high velocities. It is the force produced in around 0.2 sec or less. Training for speed strength increases the amount of force the athlete can produce within this 0.2sec time frame. Speed strength may often be called his power
Resistance training
The objective of resistance training is to increase a players fast speed and slow speed strength as well as muscle size if so necessary. A players strength has a major influence upon performance as it underlies speed, agility and success in contact situations.
Development of muscle mass increases the athletes weight and positively influences maximum strength. An additional benefit of resistance training is that the stronger muscles protect the joints and therefore decrease the chances of injury.
Resistance training techniques.
There are an almost endless combination of resistance training programmes that can be designed by adjusting the variables of reps, rest, sets, exercise order, intensity (weight used) or exercise performed.
The specific combination of these variables can dramatically change the effect of training to produce increases in maximum strength, muscle size, endurance, power.
Perioidzation - the key to success in resistance training.
The theory of periodization was designed to optimize results from weight lifting. It is essential you use this or you will never achieve your potential. Every professional athlete in the world uses it and so should you. The belief that one training programme will achieve all your goals is totally wrong and undermines your best efforts. Read more about periodization for rugby here.
Combining the techniques.
Strength training is just one of many different training areas any serious rugby player should focus upon.The mains areas to focus upon are agility, sprint training, plyometrics, resistance training, aerobic fitness, core and flexibility.
The combination of these based upon your specific needs will produce dramatic results. To optimize the benefits from training any conditioning routine must be backed up by nutrition. The most effective sports nutrition system in the world is metabolic typing. It is used by many professional teams.
It is based on discovering your unique nutritional needs. The final aspect of performance is ensuring the mind is tuned for success. This can be done by using Emotional freedom technique (EFT). A powerful psychological method.
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
Your Clapham (London) personal trainer, EFT therapist and metabolic typing advisor
Rugby fitness training information and coaching
Following on from Fitness for rugby - Part 1 on Aerobic training today I focus upon strength training.
Rugby fitness training - Resistance exercises
Resistance training is used to enhance your strength, muscle size and coordination. Strength can be defined as the maximum force produced at a specific velocity (speed).
The definition refers to the element of how quickly a force is applied. The speed a force is applied is an important yet often overlooked element of strength. Traditionally strength is perceived as the ability to move the heaviest weight possible. However, this is just one aspect within the overall picture.
The application of time to the definition of strength means it can be classified as either slow speed maximum strength or fast speed strength.
Slow-speed strength.
This is also referred to as maximum strength. It is the maximum amount of force that can be produced e.g. the heaviest weight you can lift or the most force you can push with during a ruck or maul. This is an important aspect in rugby where the player who holds the greater maximum strength will prove dominant in contact situations.
Fast-speed strength.
Fast-speed strength, or just speed strength is defined as the force produced at high velocities. It is the force produced in around 0.2 sec or less. Training for speed strength increases the amount of force the athlete can produce within this 0.2sec time frame. Speed strength may often be called his power
Resistance training
The objective of resistance training is to increase a players fast speed and slow speed strength as well as muscle size if so necessary. A players strength has a major influence upon performance as it underlies speed, agility and success in contact situations.
Development of muscle mass increases the athletes weight and positively influences maximum strength. An additional benefit of resistance training is that the stronger muscles protect the joints and therefore decrease the chances of injury.
Resistance training techniques.
There are an almost endless combination of resistance training programmes that can be designed by adjusting the variables of reps, rest, sets, exercise order, intensity (weight used) or exercise performed.
The specific combination of these variables can dramatically change the effect of training to produce increases in maximum strength, muscle size, endurance, power.
Perioidzation - the key to success in resistance training.
The theory of periodization was designed to optimize results from weight lifting. It is essential you use this or you will never achieve your potential. Every professional athlete in the world uses it and so should you. The belief that one training programme will achieve all your goals is totally wrong and undermines your best efforts. Read more about periodization for rugby here.
Combining the techniques.
Strength training is just one of many different training areas any serious rugby player should focus upon.The mains areas to focus upon are agility, sprint training, plyometrics, resistance training, aerobic fitness, core and flexibility.
The combination of these based upon your specific needs will produce dramatic results. To optimize the benefits from training any conditioning routine must be backed up by nutrition. The most effective sports nutrition system in the world is metabolic typing. It is used by many professional teams.
It is based on discovering your unique nutritional needs. The final aspect of performance is ensuring the mind is tuned for success. This can be done by using Emotional freedom technique (EFT). A powerful psychological method.
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
Your Clapham (London) personal trainer, EFT therapist and metabolic typing advisor
Rugby fitness training information and coaching
Fitness for rugby Part 1 - Aerobic training
Fitness for Rugby - Part 1 - Aerobic training
Rugby fitness training - Aerobic endurance
The purpose of aerobic endurance training is to increase your aerobic fitness to improve your on field performance. Aerobic fitness is made up from two main components.
Aerobic Power.
Aerobic power is the ability to produce the maximum amount of energy using oxygen from the air. It is critical for effective performance as it supplies the majority of energy production at certain points of a game and is crucial in the recovery processes from anaerobic periods of play.
Lactate tolerance.
Lactic acid is the by-product of the chemical reactions performed during intense exercise. the build up of lactic acid interferes and impairs the muscles ability to contract. Lactate tolerance is the ability to continue exercising despite the prescience of lactic acid in the muscles. Lactic acid interference is the the main fatiguing factor for most team sports.
Training techniques.
For a rugby player it is prudent to focus your aerobic training exclusively to jogging unless injury prevents this. The focus of the training is to develop the aerobic power and lactate tolerance of the muscles.
The purpose of aerobic endurance training is to increase the athletes aerobic power and his lactate tolerance. This increases the amount of energy produced by the aerobic slow system and adapts the body so that it can continue to exercise despite the presence of lactic acid.
The aerobic training employs four main methods to target your fitness. These are:
Steady Pace
The most common way you would perform aerobic training. The aim of the technique is to maintain the same speed for the entire duration of the run. Most people do this then dramatically increase the speed at the end of the run. It is an effective method for developing basic levels of aerobic power but in general the least effective and most people do this incorrectly.
Interval training
Interval training refers to performing fast jogging for a set period of time followed by a period of lower intensity then a return to the fast jogging. This process is repeated as required. The lower intensity intervals can be either jogging at a slower speed (recovery) or stopping the exercise (rest).
It is a powerful method for developing aerobic power and enhancing lactate tolerance.
Special Endurance
These routines are designed specifically to mimic the demands encountered in your actual matches on a saturday. It uses a combination of movement speeds and movement types arranged in an order that reflects the exercise work-relief ratio encountered in a game.
The training has the athlete either standing still, gentle jogging, cruising (sprinting but not at full speed) and full out sprints. In addition to this the athlete performs lateral running and high intensity static exercise to mimic engaging in the rucks and mauls. A powerful method to develop the specific demands of a game.
Combining the techniques
When and how to combine these different techniques depends upon the laws of periodization. Aerobic training is just one of the different training areas any serious rugby player should focus upon.
The mains areas to focus upon are agility, sprint training, plyometrics, resistance training, aerobic fitness, core and flexibility. The combination of these based upon your specific needs will produce dramatic results.
To optimize the benefits from training any conditioning routine must be backed up by nutrition. The most effective sports nutrition system in the world is metabolic typing. It is used by many professional teams.
It is based on discovering your unique nutritional needs. The final aspect of performance is ensuring the mind is tuned for success. This can be done by using Emotional freedom technique (EFT). A powerful psychological method.
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
London personal trainer
Rugby fitness training.com
Rugby fitness training - Aerobic endurance
The purpose of aerobic endurance training is to increase your aerobic fitness to improve your on field performance. Aerobic fitness is made up from two main components.
Aerobic Power.
Aerobic power is the ability to produce the maximum amount of energy using oxygen from the air. It is critical for effective performance as it supplies the majority of energy production at certain points of a game and is crucial in the recovery processes from anaerobic periods of play.
Lactate tolerance.
Lactic acid is the by-product of the chemical reactions performed during intense exercise. the build up of lactic acid interferes and impairs the muscles ability to contract. Lactate tolerance is the ability to continue exercising despite the prescience of lactic acid in the muscles. Lactic acid interference is the the main fatiguing factor for most team sports.
Training techniques.
For a rugby player it is prudent to focus your aerobic training exclusively to jogging unless injury prevents this. The focus of the training is to develop the aerobic power and lactate tolerance of the muscles.
The purpose of aerobic endurance training is to increase the athletes aerobic power and his lactate tolerance. This increases the amount of energy produced by the aerobic slow system and adapts the body so that it can continue to exercise despite the presence of lactic acid.
The aerobic training employs four main methods to target your fitness. These are:
Steady Pace
The most common way you would perform aerobic training. The aim of the technique is to maintain the same speed for the entire duration of the run. Most people do this then dramatically increase the speed at the end of the run. It is an effective method for developing basic levels of aerobic power but in general the least effective and most people do this incorrectly.
Interval training
Interval training refers to performing fast jogging for a set period of time followed by a period of lower intensity then a return to the fast jogging. This process is repeated as required. The lower intensity intervals can be either jogging at a slower speed (recovery) or stopping the exercise (rest).
It is a powerful method for developing aerobic power and enhancing lactate tolerance.
Special Endurance
These routines are designed specifically to mimic the demands encountered in your actual matches on a saturday. It uses a combination of movement speeds and movement types arranged in an order that reflects the exercise work-relief ratio encountered in a game.
The training has the athlete either standing still, gentle jogging, cruising (sprinting but not at full speed) and full out sprints. In addition to this the athlete performs lateral running and high intensity static exercise to mimic engaging in the rucks and mauls. A powerful method to develop the specific demands of a game.
Combining the techniques
When and how to combine these different techniques depends upon the laws of periodization. Aerobic training is just one of the different training areas any serious rugby player should focus upon.
The mains areas to focus upon are agility, sprint training, plyometrics, resistance training, aerobic fitness, core and flexibility. The combination of these based upon your specific needs will produce dramatic results.
To optimize the benefits from training any conditioning routine must be backed up by nutrition. The most effective sports nutrition system in the world is metabolic typing. It is used by many professional teams.
It is based on discovering your unique nutritional needs. The final aspect of performance is ensuring the mind is tuned for success. This can be done by using Emotional freedom technique (EFT). A powerful psychological method.
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
London personal trainer
Rugby fitness training.com
Uses of emotional freedom technmique (EFT)
Uses of Emotional freedom technique (EFT)
Emotional freedom technique is a psychological form of acupuncture. It is had wide variety of uses and application. This is because your mind is involved in every aspect of your life. For an overview of emotional freedom technique (EFT), its theory and development please read my What is EFT? blog from last week.
Uses of emotional freedom technique (EFT).
Some of the main areas EFT can be used for include:
Weight loss.
EFT is used in a couple of areas when it comes to weight loss. It is a great technique to remove food cravings and control emotional eating. This can often undermine your attempts.
Through using EFT you are able to control your food cravings and reduce the need to eat comfort foods.The second area it can help with weight loss is through clearing and removing emotional barriers to success.
Though most of us are not aware of it when we have trouble achieving a goal there more often than not is an emotional objection or inner conflict within. Emotional freedom technique can resolve these barriers and conflicts to help you attain natural motivation to lose weight.
A health complaint / issue
The mind plays a huge part in the overall health of the body. An emotional origin can be found in many health complaints. Western medicine does not really support this theory despite their research saying it is true, e.g. tens of thousands of studies have shown the placebo group to make gains in medical trials.
This shows how that condition is affected by a mental/emotional aspect.When dealing with a health condition emotional freedom technique is applied to unresolved events from your past. That is any event that still evokes a negative emotion when you think about it now, e.g. can you still get angry, scared, nervous, embarrassed about events from your past now? In some people these can become a drain on the body and the source of a health complaint.
Physical pain.
EFT can work on physical pain for one of two reasons. If the injury has also brought a disruption to your electrical system then applying EFT will realign your electrical pattern which often reduces or clears the pain.
The second reason it may work is if you have unresolved emotions which are displaying themselves as a physical pain. In this case using EFT to resolve the emotions will often bring an improvement or resolution in the physical pain.
Phobias.
EFT is an awesome technique for controlling and removing phobias without ever having to get stressed, scared or worked up. By removing each individual aspect involved with your phobia you can clear the issue. For example, people who are scared of spiders may hold this fear because it is black, it moves fast, they once had one fall on them, mum said they were dangerous etc.
It would be necessary to apply EFT to each aspect to get over your phobia. Please note you do not ever have to get stressed over the fear you have to resolve it.
Negative emotions associated with an upcoming event.
EFT is fantastic at resolving negative feelings surrounding forth coming events e.g. a speech, presentation at work, meeting someone, sports match etc. It is important to look at all the possible aspects to this fear. For example, you may have used EFT to be prepared for a talk to 10 people, but when 20 turn up you become nervous again.
This is a new aspect to your phobia and would need to be addressed using EFT once more.
Life goals
The majority of our goals are totally under our control and easily within our abilities to achieve. However very often we do achieve our goals and this is due to the mind set and thought patterns we hold.Emotional freedom technique works by removing the negative consequences and concerns associated with trying to achieve your goal.
This allows the mind to be free and head towards your goals with renewed focus. For best results EFT should be combined with certain other techniques to build the positives of success. Overall peace of mind and happinessThrough picking out and resolving any previous unresolved emotional events and memories you can increase your peace of mind and overall happiness about you as a person
Addictions
Most addictions are a need to quell a degree of anxiety inside. If you can resolve this need then the addiction can be removed. Emotional freedom technique looks to resolve the underlying emotional issue causing the addiction.
EFT is also very helpful in reducing an addictive craving. Though this process usually acts simply as a stop gap measure it is still effective for any given situation. Only when the unresolved emotions are addressed will the need for the craving disappear.
Sport performance.
For ultimate sports performance you need the mind to allow you to achieve your full physical potential. Using EFT you are able to expand your comfort zones, control negative emotions on the day and increase your performance. To read more articles please visit my web site and sign up to my weekly newsletter.
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
Your Clapham (London) personal trainer, EFT therapist and metabolic typing advisor
Rugby fitness training information and coaching
Emotional freedom technique is a psychological form of acupuncture. It is had wide variety of uses and application. This is because your mind is involved in every aspect of your life. For an overview of emotional freedom technique (EFT), its theory and development please read my What is EFT? blog from last week.
Uses of emotional freedom technique (EFT).
Some of the main areas EFT can be used for include:
Weight loss.
EFT is used in a couple of areas when it comes to weight loss. It is a great technique to remove food cravings and control emotional eating. This can often undermine your attempts.
Through using EFT you are able to control your food cravings and reduce the need to eat comfort foods.The second area it can help with weight loss is through clearing and removing emotional barriers to success.
Though most of us are not aware of it when we have trouble achieving a goal there more often than not is an emotional objection or inner conflict within. Emotional freedom technique can resolve these barriers and conflicts to help you attain natural motivation to lose weight.
A health complaint / issue
The mind plays a huge part in the overall health of the body. An emotional origin can be found in many health complaints. Western medicine does not really support this theory despite their research saying it is true, e.g. tens of thousands of studies have shown the placebo group to make gains in medical trials.
This shows how that condition is affected by a mental/emotional aspect.When dealing with a health condition emotional freedom technique is applied to unresolved events from your past. That is any event that still evokes a negative emotion when you think about it now, e.g. can you still get angry, scared, nervous, embarrassed about events from your past now? In some people these can become a drain on the body and the source of a health complaint.
Physical pain.
EFT can work on physical pain for one of two reasons. If the injury has also brought a disruption to your electrical system then applying EFT will realign your electrical pattern which often reduces or clears the pain.
The second reason it may work is if you have unresolved emotions which are displaying themselves as a physical pain. In this case using EFT to resolve the emotions will often bring an improvement or resolution in the physical pain.
Phobias.
EFT is an awesome technique for controlling and removing phobias without ever having to get stressed, scared or worked up. By removing each individual aspect involved with your phobia you can clear the issue. For example, people who are scared of spiders may hold this fear because it is black, it moves fast, they once had one fall on them, mum said they were dangerous etc.
It would be necessary to apply EFT to each aspect to get over your phobia. Please note you do not ever have to get stressed over the fear you have to resolve it.
Negative emotions associated with an upcoming event.
EFT is fantastic at resolving negative feelings surrounding forth coming events e.g. a speech, presentation at work, meeting someone, sports match etc. It is important to look at all the possible aspects to this fear. For example, you may have used EFT to be prepared for a talk to 10 people, but when 20 turn up you become nervous again.
This is a new aspect to your phobia and would need to be addressed using EFT once more.
Life goals
The majority of our goals are totally under our control and easily within our abilities to achieve. However very often we do achieve our goals and this is due to the mind set and thought patterns we hold.Emotional freedom technique works by removing the negative consequences and concerns associated with trying to achieve your goal.
This allows the mind to be free and head towards your goals with renewed focus. For best results EFT should be combined with certain other techniques to build the positives of success. Overall peace of mind and happinessThrough picking out and resolving any previous unresolved emotional events and memories you can increase your peace of mind and overall happiness about you as a person
Addictions
Most addictions are a need to quell a degree of anxiety inside. If you can resolve this need then the addiction can be removed. Emotional freedom technique looks to resolve the underlying emotional issue causing the addiction.
EFT is also very helpful in reducing an addictive craving. Though this process usually acts simply as a stop gap measure it is still effective for any given situation. Only when the unresolved emotions are addressed will the need for the craving disappear.
Sport performance.
For ultimate sports performance you need the mind to allow you to achieve your full physical potential. Using EFT you are able to expand your comfort zones, control negative emotions on the day and increase your performance. To read more articles please visit my web site and sign up to my weekly newsletter.
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
Your Clapham (London) personal trainer, EFT therapist and metabolic typing advisor
Rugby fitness training information and coaching
Resistance training basics.
Resistance training basics.
Resistance training is a type of exercise that challenges the muscles to move against an unaccustomed force. It is perhaps the most powerful exercise technique available when done correctly and can increase strength, tone, functionality, bone density and overall health. It is a must do technique for everyone!
Resistance activities A resistance exercise is any movement that makes the muscles move against resistance. Many everyday activities can be classified as low level resistance exercises, e.g. getting out of a chair, picking up a shopping bag etc. These low level activities do not become an issue until injury or age makes them harder to do.
For an exercise purpose I would consider a resistance exercise as any movement that brings you to the point of fatigue between 1 and 15 repetitions. There are many types of exercise that can do this including lifting weights, exercise bands, body weights exercises, medicine balls etc. In general resistance training is associated with weight lifting.
Please do not be mis-lead into thinking that weight lifting is for the massive guys on steroid. It is for each and every one of us from childhood to old age in some form or another.Resistance training termsResistance training follows a set structure; these key terms are used to describe the training protocol.
Exercise - A movement designed to challenge and develop the body.
Repetition - One complete movement of an exercise.Set - A consecutive number of repetitions, e.g. 10 push ups.
Rest - Time taken between sets, e.g. 30 sec, 90 sec, 4 minutes,
Volume - The number of sets per exercise.Exercise order - The order of exercises e.g. circuit training.
In practice you will perform a set of an exercise then take a certain rest period followed by one or more sets of that exercise before moving on to the next. Physiological effects The main effect of resistance training is changes in the hormone within the body.
The biggest changes are seen in testosterone and growth hormone. The effect of training is to increase the amount and sensitivity to these which results in you being better able to build muscle as well as numerous other health benefits.
The best way to get changes in your hormone level is to train the legs with free weight, as these total body exercises create large hormonal shifts. Resistance training is a far more effective method of exercise for losing body fat than aerobic training.
Despite this it does not get the same attention within the gym.Another excellent benefit is the training teaches the body to coordinate the muscles better. This means the brain can activate more of each working muscle and relax the opposite muscle more thoroughly. The result is you become stronger.
The repeated loads experienced when training also induces osteoblasts to build more bone to cope with the demands and thus improves bone density (not all resistance exercises increase bone density).
The keys to resistance exercise - Free weights, the right intensity and training the legs
The key facets to resistance training is using free weights, as they challenge and develop the body in a manner to aid your health, intensity, ensuring you exercise at the right intensity to get results and leg training, ensuring you are training your legs.
Free weights - They are better than resistance machines because they develop all the stabilizer muscles which are needed in general life. Free weights create balance, coordination and core strength within the body.
It is a must do technique as resistance machines fail to obtain the same benefits in the same magnitude. Please note that body weight exercises would be considered free weights for this purpose.
Intensity - If you are lifting too light a weight, as if often found with women you will be wasting your time and receive few of the amazing benefits resistance training can bring. If you are lifting too heavy a weight, as often seen by men you will instead hinder progress through injury, incorrect muscle recruitment and postural problems. The intensity must be set just right to challenge the muscle yet allow full technique and be free from injury.
Training the legs - All leg work using free weights also challenges the whole body including the mid section and thus creating large demands on your system The result is significant and beneficial changes in your hormonal environment. These changes allow for many of the benefits of exercise to be incurred.
Leg training with free weights also increases bone density if done at the right intensity.Points to note
Recovery - For optimal gains you should not train the same muscle on consecutive days in a row as it may well still be recovering from the previous session. Most of muscle rebuilding occurs when you are asleep at night away from the training session.
Muscle soreness - This is a sign you have lifted too much too soon. It is not an ideal feeling and you should look to have no soreness after a session. The soreness is just a sign of too much damage caused to the muscle tissues. The body does not need to be sore to make gains, instead it just needs to be stressed in accordance to periodization and you will know it is making gains. The more training you do the more exercise you can handle.
Length, volume and intensity.
In general length and volume of the exercise does not need to be too long. People love to spend ages doing the weights but this could be vastly improved by increasing the intensity and reducing the volume.
A commonly seen example in weight training is doing 3 sets of 12 reps yet only feeling tired after the third set. This would mean you probably could have got the same benefits by just doing one set with a heavier weight and ensuring you reached fatigue.
I see committed guys doing the same, they may do many sets but they do not take each set to fatigue and thus impede greatly the results of the training programme.
For general health you need to do resistance training twice per week minimum but ideally three times if possible. This can usually be done in a maximum of 30 minutes with the focus on quality not quantity.
If your goal is to get bigger or improve your sports performance the weights should still be focused on quality over quantity. I would say a maximum of four weight sessions should be followed even for the most committed exerciser.
How to do it?
The resistance training can be done at home using your body weight or with weights. If you are a member of a gym then you have all the facilities available to you. Simply pick five or six exercises, perform 15 reps to begin with, then take a short rest and do another 15 reps. Then move onto the next exercise.
The key is to change the difficulty of the exercise so you are fatigued by the 15th rep, if you can do 20 reps, it is too easy and you must make the exercise more difficult.
Long term the number of rest should change from 15, this is based on the principles of periodization. Consider my course, All people on my programme have access to numerous training programmes for use within their house or a gymnasium setting.
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
Your Clapham (London) personal trainer
Rugby fitness training information and coaching
Resistance training is a type of exercise that challenges the muscles to move against an unaccustomed force. It is perhaps the most powerful exercise technique available when done correctly and can increase strength, tone, functionality, bone density and overall health. It is a must do technique for everyone!
Resistance activities A resistance exercise is any movement that makes the muscles move against resistance. Many everyday activities can be classified as low level resistance exercises, e.g. getting out of a chair, picking up a shopping bag etc. These low level activities do not become an issue until injury or age makes them harder to do.
For an exercise purpose I would consider a resistance exercise as any movement that brings you to the point of fatigue between 1 and 15 repetitions. There are many types of exercise that can do this including lifting weights, exercise bands, body weights exercises, medicine balls etc. In general resistance training is associated with weight lifting.
Please do not be mis-lead into thinking that weight lifting is for the massive guys on steroid. It is for each and every one of us from childhood to old age in some form or another.Resistance training termsResistance training follows a set structure; these key terms are used to describe the training protocol.
Exercise - A movement designed to challenge and develop the body.
Repetition - One complete movement of an exercise.Set - A consecutive number of repetitions, e.g. 10 push ups.
Rest - Time taken between sets, e.g. 30 sec, 90 sec, 4 minutes,
Volume - The number of sets per exercise.Exercise order - The order of exercises e.g. circuit training.
In practice you will perform a set of an exercise then take a certain rest period followed by one or more sets of that exercise before moving on to the next. Physiological effects The main effect of resistance training is changes in the hormone within the body.
The biggest changes are seen in testosterone and growth hormone. The effect of training is to increase the amount and sensitivity to these which results in you being better able to build muscle as well as numerous other health benefits.
The best way to get changes in your hormone level is to train the legs with free weight, as these total body exercises create large hormonal shifts. Resistance training is a far more effective method of exercise for losing body fat than aerobic training.
Despite this it does not get the same attention within the gym.Another excellent benefit is the training teaches the body to coordinate the muscles better. This means the brain can activate more of each working muscle and relax the opposite muscle more thoroughly. The result is you become stronger.
The repeated loads experienced when training also induces osteoblasts to build more bone to cope with the demands and thus improves bone density (not all resistance exercises increase bone density).
The keys to resistance exercise - Free weights, the right intensity and training the legs
The key facets to resistance training is using free weights, as they challenge and develop the body in a manner to aid your health, intensity, ensuring you exercise at the right intensity to get results and leg training, ensuring you are training your legs.
Free weights - They are better than resistance machines because they develop all the stabilizer muscles which are needed in general life. Free weights create balance, coordination and core strength within the body.
It is a must do technique as resistance machines fail to obtain the same benefits in the same magnitude. Please note that body weight exercises would be considered free weights for this purpose.
Intensity - If you are lifting too light a weight, as if often found with women you will be wasting your time and receive few of the amazing benefits resistance training can bring. If you are lifting too heavy a weight, as often seen by men you will instead hinder progress through injury, incorrect muscle recruitment and postural problems. The intensity must be set just right to challenge the muscle yet allow full technique and be free from injury.
Training the legs - All leg work using free weights also challenges the whole body including the mid section and thus creating large demands on your system The result is significant and beneficial changes in your hormonal environment. These changes allow for many of the benefits of exercise to be incurred.
Leg training with free weights also increases bone density if done at the right intensity.Points to note
Recovery - For optimal gains you should not train the same muscle on consecutive days in a row as it may well still be recovering from the previous session. Most of muscle rebuilding occurs when you are asleep at night away from the training session.
Muscle soreness - This is a sign you have lifted too much too soon. It is not an ideal feeling and you should look to have no soreness after a session. The soreness is just a sign of too much damage caused to the muscle tissues. The body does not need to be sore to make gains, instead it just needs to be stressed in accordance to periodization and you will know it is making gains. The more training you do the more exercise you can handle.
Length, volume and intensity.
In general length and volume of the exercise does not need to be too long. People love to spend ages doing the weights but this could be vastly improved by increasing the intensity and reducing the volume.
A commonly seen example in weight training is doing 3 sets of 12 reps yet only feeling tired after the third set. This would mean you probably could have got the same benefits by just doing one set with a heavier weight and ensuring you reached fatigue.
I see committed guys doing the same, they may do many sets but they do not take each set to fatigue and thus impede greatly the results of the training programme.
For general health you need to do resistance training twice per week minimum but ideally three times if possible. This can usually be done in a maximum of 30 minutes with the focus on quality not quantity.
If your goal is to get bigger or improve your sports performance the weights should still be focused on quality over quantity. I would say a maximum of four weight sessions should be followed even for the most committed exerciser.
How to do it?
The resistance training can be done at home using your body weight or with weights. If you are a member of a gym then you have all the facilities available to you. Simply pick five or six exercises, perform 15 reps to begin with, then take a short rest and do another 15 reps. Then move onto the next exercise.
The key is to change the difficulty of the exercise so you are fatigued by the 15th rep, if you can do 20 reps, it is too easy and you must make the exercise more difficult.
Long term the number of rest should change from 15, this is based on the principles of periodization. Consider my course, All people on my programme have access to numerous training programmes for use within their house or a gymnasium setting.
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
Your Clapham (London) personal trainer
Rugby fitness training information and coaching
Monday 18 February 2008
New years resolution conserations
New years resolutions - Key considerations before you start
Your new health and fitness resolution needs to be backed up by a plan. It is this time of the year I try not to pull my hair out when hearing about all the fad diets, stupid ideas and out right lies the public like you are fed from every source available.
Whatever method you choose, (of which I would highly recommend my on line course,or face to face personal training in London (Clapham / Wandsworth / Chelsea) )you need to ask yourself these key questions. Whether you are following a diet book, joining a gym or using a professional course. So ask yourself the following questions:
• Does your method advise the same food plan for every one? There is no diet that works for everybody. This is because we are all unique. Take a look around, how many people look identical to you? No one? Inside is exactly the same. This explains why your friend may lose weight eating one way but you do not. It is because different people need different foods. Any diet book or course with one recommendation for everyone will not be successful for everyone.
• Does your method address the mind?If you want to really achieve your goal you have to ensure the mind is tuned and in harmony with your thoughts and actions. It is essential to make sure this new years resolution does not become like the other ones that you never stuck to. To ensure this does not happen you need to address certain mental aspects firsts. Have you considered this component?
• Have you included exercise as part of an holistic approach?Exercise is vital to any health goal. Losing weight without exercise is a slow process if not impossible in most cases. To do exercise is simple and fun if you know how to do it and why you are doing it. The key to exercise is how you change it from week to week and month to month. This is done using a concept called Periodization. Where some people do not do any exercise other only join a gym. Joining a gym is great but have you set up a way to address your nutrition also?
• Where does the advice you are following come from?an expert?All health and fitness goals, including weight loss require a multi faceted approach, if it were not then every one would achieve their goals quite easily. It is essential to be under the guidance of an expert and not someone who does it for a hobby or a team of scientist who no longer are around to deliver the programme and see if it actually works.
• Does your plan look at you and treat you as an individual?When putting in place the things you need to achieve your weight loss it must be specific to you. As you are unique both physically and mentally a standardized approach will not be any where as near in effectiveness as a personally tailored approach.
• Does the method come with a money back guarantee it works?If there is not a money back guarantee then why would you trust them that they get results?
My on line programme includes all the above points and is available to anyone anywhere in the world. For face to face personal training in London (Clapham / Battersea) then read more here.If you like this article subscribe to my free weekly newsletter.
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
Your London (Clapham) personal trainer.
Rugby fitness training information and coaching
Your new health and fitness resolution needs to be backed up by a plan. It is this time of the year I try not to pull my hair out when hearing about all the fad diets, stupid ideas and out right lies the public like you are fed from every source available.
Whatever method you choose, (of which I would highly recommend my on line course,or face to face personal training in London (Clapham / Wandsworth / Chelsea) )you need to ask yourself these key questions. Whether you are following a diet book, joining a gym or using a professional course. So ask yourself the following questions:
• Does your method advise the same food plan for every one? There is no diet that works for everybody. This is because we are all unique. Take a look around, how many people look identical to you? No one? Inside is exactly the same. This explains why your friend may lose weight eating one way but you do not. It is because different people need different foods. Any diet book or course with one recommendation for everyone will not be successful for everyone.
• Does your method address the mind?If you want to really achieve your goal you have to ensure the mind is tuned and in harmony with your thoughts and actions. It is essential to make sure this new years resolution does not become like the other ones that you never stuck to. To ensure this does not happen you need to address certain mental aspects firsts. Have you considered this component?
• Have you included exercise as part of an holistic approach?Exercise is vital to any health goal. Losing weight without exercise is a slow process if not impossible in most cases. To do exercise is simple and fun if you know how to do it and why you are doing it. The key to exercise is how you change it from week to week and month to month. This is done using a concept called Periodization. Where some people do not do any exercise other only join a gym. Joining a gym is great but have you set up a way to address your nutrition also?
• Where does the advice you are following come from?an expert?All health and fitness goals, including weight loss require a multi faceted approach, if it were not then every one would achieve their goals quite easily. It is essential to be under the guidance of an expert and not someone who does it for a hobby or a team of scientist who no longer are around to deliver the programme and see if it actually works.
• Does your plan look at you and treat you as an individual?When putting in place the things you need to achieve your weight loss it must be specific to you. As you are unique both physically and mentally a standardized approach will not be any where as near in effectiveness as a personally tailored approach.
• Does the method come with a money back guarantee it works?If there is not a money back guarantee then why would you trust them that they get results?
My on line programme includes all the above points and is available to anyone anywhere in the world. For face to face personal training in London (Clapham / Battersea) then read more here.If you like this article subscribe to my free weekly newsletter.
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
Your London (Clapham) personal trainer.
Rugby fitness training information and coaching
Sunday 17 February 2008
One2one nutrition newsletter Feb 14th
Top artices:
Watch my pod cast explaining the science of metabolic typing.
Aerobic training - So many benefits and so easy to do.
30 tips to lead a happy life.
Signed up for the newsletter yet? Confirm your subscription and receive a bonus information guide on a choice of four topics.
One2one nutrition news
The first link today is to a video of me discussing metabolic typing which I recorded for a Pod 3 TV recently. The full 30 minute pod cast will be available to download for free in a few weeks time. You can watch a 5 minute video high light of this on my website by clicking the first link. It is also available on You tube.
The second article follows on from the learning to run article last week. Running is of course a form of aerobic training. However it is not the only method and the article today discusses this point and shows how easy it is to do and why it is so beneficial. Aerobic training is done in all my personal training sessions here in London.
Do not be mistaken, there is absolutely no one who should not be doing aerobic training in some
form to some extent. The benefits are just too great to miss out on. It is more effective than drugs on a host of health issues and is great fun. Stop the excuses if you are not doing any at the moment and use this article to inspire you onto a short easy routine.
The final article is a favourite of mine which I have run in the newsletter before. Ultimately everyone's goal is to be happy. These effective tips allow you to analyze your own life to see how you could be happier. It is thought provoking stuff.
This week I took my first visit to Sweden in my role as coach of the Swedish national rugby team. A 4 hour visit to the country hardly allowed me to get a feel for the place but it was productive. More importantly it allowed another country to be ticked on my face book travel map. I am up to 30 countries visited now.
If you would like further support in achieving your health goals then consider my personal training in London (Clapham) or metabolic typing on line.
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer - Personal training London
Rugby fitness training information and coaching
Watch my pod cast explaining the science of metabolic typing.
Aerobic training - So many benefits and so easy to do.
30 tips to lead a happy life.
Signed up for the newsletter yet? Confirm your subscription and receive a bonus information guide on a choice of four topics.
One2one nutrition news
The first link today is to a video of me discussing metabolic typing which I recorded for a Pod 3 TV recently. The full 30 minute pod cast will be available to download for free in a few weeks time. You can watch a 5 minute video high light of this on my website by clicking the first link. It is also available on You tube.
The second article follows on from the learning to run article last week. Running is of course a form of aerobic training. However it is not the only method and the article today discusses this point and shows how easy it is to do and why it is so beneficial. Aerobic training is done in all my personal training sessions here in London.
Do not be mistaken, there is absolutely no one who should not be doing aerobic training in some
form to some extent. The benefits are just too great to miss out on. It is more effective than drugs on a host of health issues and is great fun. Stop the excuses if you are not doing any at the moment and use this article to inspire you onto a short easy routine.
The final article is a favourite of mine which I have run in the newsletter before. Ultimately everyone's goal is to be happy. These effective tips allow you to analyze your own life to see how you could be happier. It is thought provoking stuff.
This week I took my first visit to Sweden in my role as coach of the Swedish national rugby team. A 4 hour visit to the country hardly allowed me to get a feel for the place but it was productive. More importantly it allowed another country to be ticked on my face book travel map. I am up to 30 countries visited now.
If you would like further support in achieving your health goals then consider my personal training in London (Clapham) or metabolic typing on line.
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer - Personal training London
Rugby fitness training information and coaching
Rugby fitness training newsletter Feb 14th.
My video pod cast about metabolic typing.
The fundamentals of strength training.
Rugby fitness training
Today I provide a link to the recent pod cast I recorded with Pod 3 TV. The 30 minute show was about metabolic typing. You can watch a 5 minute high light of this recording by following the first link today.
Metabolic typing is the most effective nutrition strategy you can take to gain a six pack and maximise the results you get from your training. Rugby players seem to follow the conventional wisdom of body builder magazines and shakes.
The problem with this is the advice is poor and results in most players holding onto their beer bellies and obtaining inferior results compared to eating right. I urge you to look into metabolic typing further
The second article covers another area dominated by body builder advice and equally as ineffective for rugby performance as living off protein shakes. That is strength training and the overall approach to weight lifting
Read this article to gain understanding into how you are exercising at the moment and ways to improve your weight lifting routine.
Hope your training is going well
Ben Wilson
Rugby fitness training
Author of Rugby fitness training: A twelve month conditioning programme
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
Personal trainin London
Rugby fitness training information and coaching
The fundamentals of strength training.
Rugby fitness training
Today I provide a link to the recent pod cast I recorded with Pod 3 TV. The 30 minute show was about metabolic typing. You can watch a 5 minute high light of this recording by following the first link today.
Metabolic typing is the most effective nutrition strategy you can take to gain a six pack and maximise the results you get from your training. Rugby players seem to follow the conventional wisdom of body builder magazines and shakes.
The problem with this is the advice is poor and results in most players holding onto their beer bellies and obtaining inferior results compared to eating right. I urge you to look into metabolic typing further
The second article covers another area dominated by body builder advice and equally as ineffective for rugby performance as living off protein shakes. That is strength training and the overall approach to weight lifting
Read this article to gain understanding into how you are exercising at the moment and ways to improve your weight lifting routine.
Hope your training is going well
Ben Wilson
Rugby fitness training
Author of Rugby fitness training: A twelve month conditioning programme
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
Personal trainin London
Rugby fitness training information and coaching
Friday 8 February 2008
Metabolic typing test
Metabolic typing analysis
The way to determine what your nutritional needs are is to discover your metabolic type.
A Metabolic Type is the inherited pattern of genetically-based strengths and weaknesses in the body’s fundamental control systems. Although tens of thousands of chemical reactions take place in your body daily, they are all regulated by just a handful of control systems, such as the Autonomic Nervous System, the Endocrine System, the Oxidation Rate, etc.
These inherited strengths and weaknesses express themselves in different ways in each person and they help to define our uniqueness as individuals. For example, one person may have strong digestion, but a weak heart. Another may have a strong heart, but weak eyesight. Someone else may have high motivation and a Type A personality, while another might be lethargic and have a Type B personality.
Correlations have been made between numerous physical, diet-related and psychological characteristics and the body’s fundamental control systems. Although it may be said that there are as many Metabolic Types as there are individuals, it is also true that all the characteristics fall into certain patterns or “constellations” that can be classified as the different Metabolic Types
Once your metabolic type is known it is possible to determine the foods and nutrients you need to be consuming. Through eating these you will give the cells what they need which will increase their efficiency and thus the health of your body.
The metabolic typing test questionnaire
The questionnaire is divided into three sections, these look at your physical traits, your dietary related traits and your psychological traits. These different traits have been correlated with the fundamental control systems within the body by various researchers of the last 40 years.
In order to complete the analysis you must answer over a 140 questions which is analyzed against the previous research. The analysis is unique because it is looking at the behavior of the body across all systems to give a pattern of how your body is functioning. It differs from other approaches because it does not use lab tests.
Metabolic Typing may be likened to obtaining information and understanding about a three story house through a blueprint of the entire house and all of its rooms. Using a lab test, because it involves one specific part or level of the body, would be like trying to understand the entire house through a blueprint of the kitchen (or any other single room in the house). Another way to look at it is that for example calcium may be high in the blood but low in the bones, therefore the lab test may be misleading for making nutritional recommendations.
Example questions from the metabolic typing test
Find below some of the questions taken from the actual metabolic typing test. To complete the whole questionnaire and receive a metabolic typing report simply sign up for my on line metabolic typing course.
1) My build at ideal weight
a. Tend towards lean, wiry, thin, rangy or gangly build.
b. Average build
c. Tend towards a stockier, wider or thicker type build.
4) From behind view, most of my excess fat is
a. Around my waist (in love handles)
b. Especially across the upper back (but also may have thickening all over body)
c. Below waist and/or in the rear
d. Fat accumulates all over (not in any specific area)
24) Head size
a. Head appears slightly large in proportion to the body.
b. Average sized skull in proportion to body.
c. Head appears slightly small in proportion to the body.
25) Gum bleeding (from brushing teeth)
a. Often occurs
b. Sometime occurs
c. Rarely occurs, if ever
44) Belching / burping after meals
a. Rarely or never need to burp
b. Occasionally have burping
c. Often have burping
45) Digestion efficiency
a. Find meat hard to digest
b. Find fats /oils hard to digest
c. Have average digestion
d. Have to be careful of what I eat
e. Have really good digestion, easily digest most things.
64) Asthma
a. Never have
b. Occasionally have, or have a mild problem
c. Often have
80) Appetite at breakfast
a. Strong
b. average
c. Weak
81) Appetite at Lunch
a. Strong
b. Average
c. Weak
82) Appetite at dinner
a. Strong
b. average
c. Weak
85) Eating habits
a. Need to eat often to be at my best
b. Average eating requirements
c. Unconcerned with food, may forget to eat.
93) Red meat (steak, roast beef)
a. Decreases energy and well being
b. Increases energy and well being
c. No noticeable difference in energy.
103) Disagreement
a. Rather give in than argue a point.
b. Sometimes feel like standing my ground.
c. Rather argue than give in, can enjoy a debate
104) Exercise
a. Makes me feel good
b. Sometimes like exercise
c. Dislike it, prefer to be sedentary.
106) Punctual
a. Almost always punctual.
b. Sometimes punctual.
c. Find it hard to be punctual, try as I might.
108) Ambition
a. Not ambitious, quite unmotivated.
b. Have average ambition.
c. Quite ambitious, extremely motivated.
If you would like to discover your metabolic type then consider my on line metabolic typing course or you can work with me face to face through Personal training London (Clapham).
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
Personal training London (Clapham)
Rugby fitness training information and coaching
The way to determine what your nutritional needs are is to discover your metabolic type.
A Metabolic Type is the inherited pattern of genetically-based strengths and weaknesses in the body’s fundamental control systems. Although tens of thousands of chemical reactions take place in your body daily, they are all regulated by just a handful of control systems, such as the Autonomic Nervous System, the Endocrine System, the Oxidation Rate, etc.
These inherited strengths and weaknesses express themselves in different ways in each person and they help to define our uniqueness as individuals. For example, one person may have strong digestion, but a weak heart. Another may have a strong heart, but weak eyesight. Someone else may have high motivation and a Type A personality, while another might be lethargic and have a Type B personality.
Correlations have been made between numerous physical, diet-related and psychological characteristics and the body’s fundamental control systems. Although it may be said that there are as many Metabolic Types as there are individuals, it is also true that all the characteristics fall into certain patterns or “constellations” that can be classified as the different Metabolic Types
Once your metabolic type is known it is possible to determine the foods and nutrients you need to be consuming. Through eating these you will give the cells what they need which will increase their efficiency and thus the health of your body.
The metabolic typing test questionnaire
The questionnaire is divided into three sections, these look at your physical traits, your dietary related traits and your psychological traits. These different traits have been correlated with the fundamental control systems within the body by various researchers of the last 40 years.
In order to complete the analysis you must answer over a 140 questions which is analyzed against the previous research. The analysis is unique because it is looking at the behavior of the body across all systems to give a pattern of how your body is functioning. It differs from other approaches because it does not use lab tests.
Metabolic Typing may be likened to obtaining information and understanding about a three story house through a blueprint of the entire house and all of its rooms. Using a lab test, because it involves one specific part or level of the body, would be like trying to understand the entire house through a blueprint of the kitchen (or any other single room in the house). Another way to look at it is that for example calcium may be high in the blood but low in the bones, therefore the lab test may be misleading for making nutritional recommendations.
Example questions from the metabolic typing test
Find below some of the questions taken from the actual metabolic typing test. To complete the whole questionnaire and receive a metabolic typing report simply sign up for my on line metabolic typing course.
1) My build at ideal weight
a. Tend towards lean, wiry, thin, rangy or gangly build.
b. Average build
c. Tend towards a stockier, wider or thicker type build.
4) From behind view, most of my excess fat is
a. Around my waist (in love handles)
b. Especially across the upper back (but also may have thickening all over body)
c. Below waist and/or in the rear
d. Fat accumulates all over (not in any specific area)
24) Head size
a. Head appears slightly large in proportion to the body.
b. Average sized skull in proportion to body.
c. Head appears slightly small in proportion to the body.
25) Gum bleeding (from brushing teeth)
a. Often occurs
b. Sometime occurs
c. Rarely occurs, if ever
44) Belching / burping after meals
a. Rarely or never need to burp
b. Occasionally have burping
c. Often have burping
45) Digestion efficiency
a. Find meat hard to digest
b. Find fats /oils hard to digest
c. Have average digestion
d. Have to be careful of what I eat
e. Have really good digestion, easily digest most things.
64) Asthma
a. Never have
b. Occasionally have, or have a mild problem
c. Often have
80) Appetite at breakfast
a. Strong
b. average
c. Weak
81) Appetite at Lunch
a. Strong
b. Average
c. Weak
82) Appetite at dinner
a. Strong
b. average
c. Weak
85) Eating habits
a. Need to eat often to be at my best
b. Average eating requirements
c. Unconcerned with food, may forget to eat.
93) Red meat (steak, roast beef)
a. Decreases energy and well being
b. Increases energy and well being
c. No noticeable difference in energy.
103) Disagreement
a. Rather give in than argue a point.
b. Sometimes feel like standing my ground.
c. Rather argue than give in, can enjoy a debate
104) Exercise
a. Makes me feel good
b. Sometimes like exercise
c. Dislike it, prefer to be sedentary.
106) Punctual
a. Almost always punctual.
b. Sometimes punctual.
c. Find it hard to be punctual, try as I might.
108) Ambition
a. Not ambitious, quite unmotivated.
b. Have average ambition.
c. Quite ambitious, extremely motivated.
If you would like to discover your metabolic type then consider my on line metabolic typing course or you can work with me face to face through Personal training London (Clapham).
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
Personal training London (Clapham)
Rugby fitness training information and coaching
An example of a metabolic typing diet plan.
An example of a Metabolic typing diet plan.
A metabolic typing diet plan is a graded system listing how each and every food will influence your body. It tells you exactly what foods to eat to lose weight, improve your energy and optimize your health.
Metabolic typing is so important because the foods that will give these amazing benefits are different for all of us.
The key to nutrition, weight loss and health is to work out the exact foods that will make you healthy. A healthy body will naturally and effortlessly lose fat and improve energy, specific health issues and general well being.
The metabolic typing analysis is 150 questions looking at various traits within your body. After computer analysis which cross references your data with over 30 years of research it reveals exactly how you body is behaving along the autonomic nervous system and oxidation system within the body.
This allows classification of your dominant metabolic type. The science aside what this means s you will know exactly which foods will make you gain weight and which will let you lose weight. so many of my clients are surprised to find the foods they are eating the majority of the time often end up being the ones they need to substitute with another enjoyed alternative.
For ease of use each client receives a colour coded food chart. These vary greatly from one person to the next and the following two examples show some stark difference from one set of nutritional needs to the other.
Please note how the foods are graded from best from for your body (Green) to worst for your body (Red). it is not as simple case of good or bad but a sliding scale.
Compare the differences between these two diet plans by seeing how the colour grade of each food changes between plans. These are two plans amongst six possible ones you can be classified along
The snippets of each plan show the possible contrast between different nutritional needs and thus represent why you may not have achieved your goals so far.
Metabolic typing is the most powerful system in the world and it is because of this system, and the fact I have my different clients on one of six nutrition plans I can get such great results and be able to confidently out the money back guarantee on all of my courses.
The fact the foods are graded means you no longer have to think good or bad but instead try to eat as many good foods as possible while reducing the worst ones. This removes the guess work and allows you to relax about eating once more.
Please do not try and follow any of the above recommendations as they only work for people of that metabolic type.
If you would like to discover your metabolic type then consider my on line Exercise and metabolic typing course or you can work with me face to face through Personal training London (Clapham).
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
Personal training London (Clapham)
Rugby fitness training information and coaching
A metabolic typing diet plan is a graded system listing how each and every food will influence your body. It tells you exactly what foods to eat to lose weight, improve your energy and optimize your health.
Metabolic typing is so important because the foods that will give these amazing benefits are different for all of us.
The key to nutrition, weight loss and health is to work out the exact foods that will make you healthy. A healthy body will naturally and effortlessly lose fat and improve energy, specific health issues and general well being.
The metabolic typing analysis is 150 questions looking at various traits within your body. After computer analysis which cross references your data with over 30 years of research it reveals exactly how you body is behaving along the autonomic nervous system and oxidation system within the body.
This allows classification of your dominant metabolic type. The science aside what this means s you will know exactly which foods will make you gain weight and which will let you lose weight. so many of my clients are surprised to find the foods they are eating the majority of the time often end up being the ones they need to substitute with another enjoyed alternative.
For ease of use each client receives a colour coded food chart. These vary greatly from one person to the next and the following two examples show some stark difference from one set of nutritional needs to the other.
Please note how the foods are graded from best from for your body (Green) to worst for your body (Red). it is not as simple case of good or bad but a sliding scale.
Compare the differences between these two diet plans by seeing how the colour grade of each food changes between plans. These are two plans amongst six possible ones you can be classified along
The snippets of each plan show the possible contrast between different nutritional needs and thus represent why you may not have achieved your goals so far.
Metabolic typing is the most powerful system in the world and it is because of this system, and the fact I have my different clients on one of six nutrition plans I can get such great results and be able to confidently out the money back guarantee on all of my courses.
The fact the foods are graded means you no longer have to think good or bad but instead try to eat as many good foods as possible while reducing the worst ones. This removes the guess work and allows you to relax about eating once more.
Please do not try and follow any of the above recommendations as they only work for people of that metabolic type.
If you would like to discover your metabolic type then consider my on line Exercise and metabolic typing course or you can work with me face to face through Personal training London (Clapham).
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
Personal training London (Clapham)
Rugby fitness training information and coaching
Every diet explained!
Diets explained – The pros and cons of every possible diet plan
There are more diets and styles of eating out there than is imaginable. Year after year new diets sweep into the market place. I have written this article to give you a better understanding of how, why and when diets will or will not work for your body.
Definition of a diet ‘working’
Many people say that a diet worked for them. What this means varies for each person. It may be they lost a few pounds or felt more energetic.
My definition of a diet working is a long term and maintained improvement in health symptoms with accompanying weight loss (or gain) if needed.
My viewpoint is losing half a stone to find you have put it on again 6 months later is not a sign of a diet working. Neither is losing 4 pounds but still suffering many negative health traits such like frequent illness, rashes, digestive pains, low energy etc.
Types of diets
I have tried to classify the major diets here but there are endless variations both within the main ones and the main types of diets. So some of the information may vary but it should suffice to give you an idea of what is happening nutritionally.
Jump straight to a diet:
Atkins, Metabolic typing diet, Healthy eating, Following food cravings, Junk food diet,
Average Western diet, Juicing diet, Blood type diet, Blood analysis diet, Glycemic index, Glycemic load diet, Food combination, Mediterranean diet, South beach diet, Low fat diets , Weight watchers, Zone diet.
Metabolic typing diet
Uses physical, dietary and psychological traits to classify the body along fundamental systems. This allows the specific foods and nutrients to be discovered for that individual person.
Pros – Accurately determines nutritional requirement and is specific to your own body chemistry. It allows for individuals to change nutritional requirements during their lifetime as seen in the real world. Encompasses a large variation in recommendations for different people which parallels what is seen in the reality. Head and shoulders above any other nutrition system and its scientific basis and results cannot be argued.
Cons – Can be complicated and difficult to understand if following on your own and you need to use a trained advisor to get a level of analysis powerful enough to create long lasting changes
Metabolic typing explained
Atkins diet
Requires the person to eat greater amounts of protein through meats and to use fat liberally. Suggests obtaining carbohydrate intake from vegetables, seeds, nuts and berries. The overall effect is a high protein, high fat and low carob diet.
Pros – Suggests removing grains from the diet which can benefit most people. It ensures you obtain adequate amounts of fat soluble vitamins and promotes consuming organic foods and vegetables. Will work for certain people short term but very few on a long term basis.
Cons – It does not account for the fact that people vary greatly and a low carbohydrate intake, especially to this extent, can be disastrous. It does not separate different form of meat and vegetables. It does not allow people to change nutritional needs over their lifetime
Low fat diet / Calories restriction
Many combinations of diet follow this theme, with the main emphasis on low fat, higher carbohydrates and controlled calories. Founded from mis-interpreted fat studies in the 1950’s. Forms the basis of Weight Watchers, Jenny Craig and many more diets.
Pros – Can work for some extreme metabolic types. Any recommendation to reduce trans-fats is beneficial.
Cons – Disastrous for the vast majority of the population as depletes fat soluble nutrients and increases hunger. It does not allow for individual variance between people or for changes in nutritional needs over your lifetime.
‘Healthy eating diets’
As recommended by the government food pyramid and all general healthy eating guides. Is also incorporated into the popular diet schemes e.g. Weight Watchers etc
Has an emphasis on lower fat and higher carbohydrates and obtaining fruit and Vegetable in good amounts.
Pros – Any diet with emphasis on increasing vegetable intake will improve many peoples health. Eating lower fat and higher carbohydrate will work for some people’s body chemistry.
Cons – Does not separate out individual differences in food requirements, meaning such recommendations can be disastrous for many people. The advice does not cater for changes in nutritional requirements during your lifetime. Grain consumption is also linked to the majority of present day health issues and thus would not be good advice, except for certain people’s body chemistry.
Following your food cravings
Many people say their body knows best and thus it is only right to follow what it wants.
Pros – Works well if you are very in tune with your body and accurately following a metabolic typing diet and so would know that you are obtaining your exact nutritional needs.
Cons – Food is addictive chemically and emotionally and in 99% of cases food cravings are confused and nothing to do with nutritional needs. For example your body will crave a cigarette
if you have a few, but that does not mean it is needed. The more sugar or bread you eat the more you crave them also. Food cravings also drop back to your dominant gland and thus can lead to exhaustion if the stimulating foods are over consumed.
Junk food diet
Eating whatever food comes your way and not caring what it is.
Pros – None
Cons – Decreased health across the board
Average western diet
The average western diet is somewhere between a healthy eating diet, a junk food diet and following your foods cravings.
Pros – Very few benefits
Cons – Any possible benefits of a ‘healthy eating’ diet are usually off set by the Junk food or reliance on food cravings. This eating style is much worse for certain body chemistries than others.
Juicing diet.
Using a juicer to make any number of juices and smoothies.
Pros – Can obtain significant amounts of nutrients if done correctly
Cons – Normally lacks fat and protein amounts for good health. Reliance on fruit juice can be troublesome for many people. Does not account for the different nutritional qualities of fruits and vegetables, grouping them all together as good. Whether a food is ‘good’ is dependent on your
body chemistry.
South beach diet
The book recommends very little in reality but for removal of heavily processed foods and avoiding certain carbohydrates which stimulate insulin production. It is a mix of Atkins diet and the Mediterranean diet with far less restrictions
Pros – Recommends reducing processed foods which is of benefit to anyone as is controlling certain insulin rising foods
Cons – Doesn't account for individual differences and allows people too many foods that will be wrong for certain body chemistries. Sold 5 million copies but also holds the title as the having the most money spent on the marketing of any diet book.
Blood type diet
This bases food recommendations on your blood type which is said to indicate your genetic needs from our ancestors.
Pros – Acknowledges the fact we all have different nutritionally needs and focuses on whole foods.
Cons – Recommendations have no bearing on the person’s nutritional needs with the majority of his evidence criticized. Does not account for actual differences seen in the real world or changes during your life.
Blood analysis and diet recommendations
Food recommendations are based on results from your blood test.
Pros – Acknowledges the fact we all have different nutritional needs, and uses analysis to make recommendations.
Cons – Only uses a blood test to give recommendations. Blood is just one systemic level within the body. Put simply because you have high or low levels in the blood does not indicate whether you have high or low levels in the cells where it is needed.
Food combination / variation diets
Based on the fact that different foods secrete different enzymes which can upset digestion. Advises not combining certain food groups
Pros – Can help people's digestion if it is already severely weakened.
Cons – Can be dreadful nutritionally as the body needs protein, carbs and fat at each meal. Does not address the cause of poor digestion or identify different nutritional needs between individuals
Zone diet
Advocates a diet of 40% protein and 30% carbs and 30% fat.
Pros – Excellent for a proportion of the population
Cons – Does not work for the majority of people who's nutritional requirement varies from the recommendations.
Mediterranean diet
Based on what is commonly consumed in the south of Europe. The emphasis is on consuming unsaturated fats and carbohydrates.
Pros – Can work well for certain people.
Cons – Does not account for the variability between different people’s body chemistry.
Glycemic index (GI) / glycemic load (GL) diets
Makes nutritional recommendations based on the ability of the food to raise or lower insulin within the body (glycemic index/load).
Pros – Aims to reduce the glycemic foods you consume which will benefit almost everyone.
Cons – GI is only one minor factor amongst other variables and thus should not be used to determine what to eat. Does not account for individual difference in food requirements or the other contributions and factors in nutrition.
The most effective diet you can do is the metabolic typing diet, read more here>> If you would like to discover more about the right diet for you my on line nutrition and metabolic typing course or you can work with me face to face through Personal training London (Clapham).
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
Personal training London (Clapham)
Rugby fitness training information and coaching
There are more diets and styles of eating out there than is imaginable. Year after year new diets sweep into the market place. I have written this article to give you a better understanding of how, why and when diets will or will not work for your body.
Definition of a diet ‘working’
Many people say that a diet worked for them. What this means varies for each person. It may be they lost a few pounds or felt more energetic.
My definition of a diet working is a long term and maintained improvement in health symptoms with accompanying weight loss (or gain) if needed.
My viewpoint is losing half a stone to find you have put it on again 6 months later is not a sign of a diet working. Neither is losing 4 pounds but still suffering many negative health traits such like frequent illness, rashes, digestive pains, low energy etc.
Types of diets
I have tried to classify the major diets here but there are endless variations both within the main ones and the main types of diets. So some of the information may vary but it should suffice to give you an idea of what is happening nutritionally.
Jump straight to a diet:
Atkins, Metabolic typing diet, Healthy eating, Following food cravings, Junk food diet,
Average Western diet, Juicing diet, Blood type diet, Blood analysis diet, Glycemic index, Glycemic load diet, Food combination, Mediterranean diet, South beach diet, Low fat diets , Weight watchers, Zone diet.
Metabolic typing diet
Uses physical, dietary and psychological traits to classify the body along fundamental systems. This allows the specific foods and nutrients to be discovered for that individual person.
Pros – Accurately determines nutritional requirement and is specific to your own body chemistry. It allows for individuals to change nutritional requirements during their lifetime as seen in the real world. Encompasses a large variation in recommendations for different people which parallels what is seen in the reality. Head and shoulders above any other nutrition system and its scientific basis and results cannot be argued.
Cons – Can be complicated and difficult to understand if following on your own and you need to use a trained advisor to get a level of analysis powerful enough to create long lasting changes
Metabolic typing explained
Atkins diet
Requires the person to eat greater amounts of protein through meats and to use fat liberally. Suggests obtaining carbohydrate intake from vegetables, seeds, nuts and berries. The overall effect is a high protein, high fat and low carob diet.
Pros – Suggests removing grains from the diet which can benefit most people. It ensures you obtain adequate amounts of fat soluble vitamins and promotes consuming organic foods and vegetables. Will work for certain people short term but very few on a long term basis.
Cons – It does not account for the fact that people vary greatly and a low carbohydrate intake, especially to this extent, can be disastrous. It does not separate different form of meat and vegetables. It does not allow people to change nutritional needs over their lifetime
Low fat diet / Calories restriction
Many combinations of diet follow this theme, with the main emphasis on low fat, higher carbohydrates and controlled calories. Founded from mis-interpreted fat studies in the 1950’s. Forms the basis of Weight Watchers, Jenny Craig and many more diets.
Pros – Can work for some extreme metabolic types. Any recommendation to reduce trans-fats is beneficial.
Cons – Disastrous for the vast majority of the population as depletes fat soluble nutrients and increases hunger. It does not allow for individual variance between people or for changes in nutritional needs over your lifetime.
‘Healthy eating diets’
As recommended by the government food pyramid and all general healthy eating guides. Is also incorporated into the popular diet schemes e.g. Weight Watchers etc
Has an emphasis on lower fat and higher carbohydrates and obtaining fruit and Vegetable in good amounts.
Pros – Any diet with emphasis on increasing vegetable intake will improve many peoples health. Eating lower fat and higher carbohydrate will work for some people’s body chemistry.
Cons – Does not separate out individual differences in food requirements, meaning such recommendations can be disastrous for many people. The advice does not cater for changes in nutritional requirements during your lifetime. Grain consumption is also linked to the majority of present day health issues and thus would not be good advice, except for certain people’s body chemistry.
Following your food cravings
Many people say their body knows best and thus it is only right to follow what it wants.
Pros – Works well if you are very in tune with your body and accurately following a metabolic typing diet and so would know that you are obtaining your exact nutritional needs.
Cons – Food is addictive chemically and emotionally and in 99% of cases food cravings are confused and nothing to do with nutritional needs. For example your body will crave a cigarette
if you have a few, but that does not mean it is needed. The more sugar or bread you eat the more you crave them also. Food cravings also drop back to your dominant gland and thus can lead to exhaustion if the stimulating foods are over consumed.
Junk food diet
Eating whatever food comes your way and not caring what it is.
Pros – None
Cons – Decreased health across the board
Average western diet
The average western diet is somewhere between a healthy eating diet, a junk food diet and following your foods cravings.
Pros – Very few benefits
Cons – Any possible benefits of a ‘healthy eating’ diet are usually off set by the Junk food or reliance on food cravings. This eating style is much worse for certain body chemistries than others.
Juicing diet.
Using a juicer to make any number of juices and smoothies.
Pros – Can obtain significant amounts of nutrients if done correctly
Cons – Normally lacks fat and protein amounts for good health. Reliance on fruit juice can be troublesome for many people. Does not account for the different nutritional qualities of fruits and vegetables, grouping them all together as good. Whether a food is ‘good’ is dependent on your
body chemistry.
South beach diet
The book recommends very little in reality but for removal of heavily processed foods and avoiding certain carbohydrates which stimulate insulin production. It is a mix of Atkins diet and the Mediterranean diet with far less restrictions
Pros – Recommends reducing processed foods which is of benefit to anyone as is controlling certain insulin rising foods
Cons – Doesn't account for individual differences and allows people too many foods that will be wrong for certain body chemistries. Sold 5 million copies but also holds the title as the having the most money spent on the marketing of any diet book.
Blood type diet
This bases food recommendations on your blood type which is said to indicate your genetic needs from our ancestors.
Pros – Acknowledges the fact we all have different nutritionally needs and focuses on whole foods.
Cons – Recommendations have no bearing on the person’s nutritional needs with the majority of his evidence criticized. Does not account for actual differences seen in the real world or changes during your life.
Blood analysis and diet recommendations
Food recommendations are based on results from your blood test.
Pros – Acknowledges the fact we all have different nutritional needs, and uses analysis to make recommendations.
Cons – Only uses a blood test to give recommendations. Blood is just one systemic level within the body. Put simply because you have high or low levels in the blood does not indicate whether you have high or low levels in the cells where it is needed.
Food combination / variation diets
Based on the fact that different foods secrete different enzymes which can upset digestion. Advises not combining certain food groups
Pros – Can help people's digestion if it is already severely weakened.
Cons – Can be dreadful nutritionally as the body needs protein, carbs and fat at each meal. Does not address the cause of poor digestion or identify different nutritional needs between individuals
Zone diet
Advocates a diet of 40% protein and 30% carbs and 30% fat.
Pros – Excellent for a proportion of the population
Cons – Does not work for the majority of people who's nutritional requirement varies from the recommendations.
Mediterranean diet
Based on what is commonly consumed in the south of Europe. The emphasis is on consuming unsaturated fats and carbohydrates.
Pros – Can work well for certain people.
Cons – Does not account for the variability between different people’s body chemistry.
Glycemic index (GI) / glycemic load (GL) diets
Makes nutritional recommendations based on the ability of the food to raise or lower insulin within the body (glycemic index/load).
Pros – Aims to reduce the glycemic foods you consume which will benefit almost everyone.
Cons – GI is only one minor factor amongst other variables and thus should not be used to determine what to eat. Does not account for individual difference in food requirements or the other contributions and factors in nutrition.
The most effective diet you can do is the metabolic typing diet, read more here>> If you would like to discover more about the right diet for you my on line nutrition and metabolic typing course or you can work with me face to face through Personal training London (Clapham).
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
Personal training London (Clapham)
Rugby fitness training information and coaching
Periodization - The key to long term exercise success
Periodization
Periodization is the key to exercise and used by every professional athlete the world over. Yet almost no one outside of this circle has heard of it. The science of periodization was developed in the USSR and former eastern block countries as a system to design exercise and training programmes for their athletes.
The principles are based on the fundamental way that the body responds to exercise. The majority of my work is in personal training in London (Clapham). Most my personal training clients are not athletes but as we all respond similarly to exercise, the principles must be used for everyone's training programmes and not just that of the elite athletes.
The need for periodization
If you are some one who has embarked on an exercise routine and really enjoyed it at first, then found that you became bored with it and simply stopped doing it, or have been training hard but stopped making improvements, you have been a participant in an example of how the theory of adaptation works, and this was the very reason Periodization was designed.
Periodization is the all encompassing theory of how to combine the theory of adaptation, progressive overload, diminishing returns, rest and recovery, into one.What it means for you is, if applied correctly, you will make the greatest gains ever that you have had from the gym, while enjoying it, staying clear from injury and keeping fresh mentally and physically. Before looking at the theory, lets quickly examine the principles behind exercise.
Theory of adaptation
This states that when a new exercise stimulus is given to the body e.g. going for a 10 minute jog, doing level 7 instead of 4, lifting 60 kg etc the body is shocked by what it experiences and reacts by improving itself so it can cope with the stimulus if it is encountered again in the future.
The body changes the physical ability that was stressed during the exercise e.g. in response to jogging, increases occur in aerobic power; through lifting an 80kg weight, the body adapts by increasing strength and muscle size.
This response to exercise is the underlying theory used in designing exercise programs. Once the body has become accustomed to the stimulus, it no longer increases the physical ability in response to that exercise routine. It is said to have reached a plateau.
This is an undesirable stage as your fitness attributes are no longer improving despite your efforts e.g. even though it hurts to do the exercise you still end up lifting the same weight, or completing the run in the same time.
It happens because the body feels it can handle the exercise stimulus.It is at this point you will become bored with the training routine and at a future point along the curve you will either stop doing your exercise (if you do not love exercise) or carry on but make few improvements
Progressive Overload
To avoid reaching a plateau, a technique called progressive overload is used. The theory works by continually giving the body a progressively more difficult and challenging exercise stimulus. The more demanding stimulus makes the body continually respond by increasing the attributes stressed.
The difficulty is increased through alterations of the training variables within an exercise program, e.g. increasing the weight, decreasing rest, increasing number of repetitions etc.Periodization techniquesPeriodization is the theory and principles of how to structure your training programme so improvements are made month to month and year to year while avoiding over-training and injuries.
The theory sees the year being divided up into different periods of time (phases) where unique training routines can be used that are different from one phase to the next. This ensures the principles outlined above can be adhered to.
The basic principles are very simple to use. Professional athletes may use a highly sophisticated form but everyone should be using it to some degree. There are different levels that you can apply to your training programmes.
Phases
Under periodization your year is divided into phases. Each phase has a different focus and training programme to achieve. As well as these, planned periods of rest are also incorporated, these can be timed to coincide with holidays, work demands and more. Using phases during the training year is the key to getting the most out of your exercise routine.
Training Variables
This relates to the way you change the actual variable of how you do your exercise routine. These refer to the amount of exercise you perform (volume), the difficulty of exercise you perform, compared to your maximum (intensity), the type of exercise you do (specificity) and rest taken (density).
Each of these variables can be applied to the four areas of exercise, aerobic, resistance, core and flexibility training.
For example, imagine a resistance exercise, you could do:
2 sets of 15 reps (volume) using 10 KG (intensity) with 30 seconds rest (density) of a squat exercise. (Specificity)
or could change to:
2 sets of 5 reps (less volume), with weight 25kg (higher intensity) with 1 minute rest (lower density) of the squat exercise (same specificity).
Please do not be confused by this, the main point is that changing what you do in the exercise is the most important thing in fitness training. When even the basic principles are grasped it will revolutionize your training programme.
Periodization is the key element to teaching exercise. For effective results it must be backed up with correct nutrition, for this you should use metabolic typing
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
Personal training London (Clapham)
Rugby fitness training information and coaching
Periodization is the key to exercise and used by every professional athlete the world over. Yet almost no one outside of this circle has heard of it. The science of periodization was developed in the USSR and former eastern block countries as a system to design exercise and training programmes for their athletes.
The principles are based on the fundamental way that the body responds to exercise. The majority of my work is in personal training in London (Clapham). Most my personal training clients are not athletes but as we all respond similarly to exercise, the principles must be used for everyone's training programmes and not just that of the elite athletes.
The need for periodization
If you are some one who has embarked on an exercise routine and really enjoyed it at first, then found that you became bored with it and simply stopped doing it, or have been training hard but stopped making improvements, you have been a participant in an example of how the theory of adaptation works, and this was the very reason Periodization was designed.
Periodization is the all encompassing theory of how to combine the theory of adaptation, progressive overload, diminishing returns, rest and recovery, into one.What it means for you is, if applied correctly, you will make the greatest gains ever that you have had from the gym, while enjoying it, staying clear from injury and keeping fresh mentally and physically. Before looking at the theory, lets quickly examine the principles behind exercise.
Theory of adaptation
This states that when a new exercise stimulus is given to the body e.g. going for a 10 minute jog, doing level 7 instead of 4, lifting 60 kg etc the body is shocked by what it experiences and reacts by improving itself so it can cope with the stimulus if it is encountered again in the future.
The body changes the physical ability that was stressed during the exercise e.g. in response to jogging, increases occur in aerobic power; through lifting an 80kg weight, the body adapts by increasing strength and muscle size.
This response to exercise is the underlying theory used in designing exercise programs. Once the body has become accustomed to the stimulus, it no longer increases the physical ability in response to that exercise routine. It is said to have reached a plateau.
This is an undesirable stage as your fitness attributes are no longer improving despite your efforts e.g. even though it hurts to do the exercise you still end up lifting the same weight, or completing the run in the same time.
It happens because the body feels it can handle the exercise stimulus.It is at this point you will become bored with the training routine and at a future point along the curve you will either stop doing your exercise (if you do not love exercise) or carry on but make few improvements
Progressive Overload
To avoid reaching a plateau, a technique called progressive overload is used. The theory works by continually giving the body a progressively more difficult and challenging exercise stimulus. The more demanding stimulus makes the body continually respond by increasing the attributes stressed.
The difficulty is increased through alterations of the training variables within an exercise program, e.g. increasing the weight, decreasing rest, increasing number of repetitions etc.Periodization techniquesPeriodization is the theory and principles of how to structure your training programme so improvements are made month to month and year to year while avoiding over-training and injuries.
The theory sees the year being divided up into different periods of time (phases) where unique training routines can be used that are different from one phase to the next. This ensures the principles outlined above can be adhered to.
The basic principles are very simple to use. Professional athletes may use a highly sophisticated form but everyone should be using it to some degree. There are different levels that you can apply to your training programmes.
Phases
Under periodization your year is divided into phases. Each phase has a different focus and training programme to achieve. As well as these, planned periods of rest are also incorporated, these can be timed to coincide with holidays, work demands and more. Using phases during the training year is the key to getting the most out of your exercise routine.
Training Variables
This relates to the way you change the actual variable of how you do your exercise routine. These refer to the amount of exercise you perform (volume), the difficulty of exercise you perform, compared to your maximum (intensity), the type of exercise you do (specificity) and rest taken (density).
Each of these variables can be applied to the four areas of exercise, aerobic, resistance, core and flexibility training.
For example, imagine a resistance exercise, you could do:
2 sets of 15 reps (volume) using 10 KG (intensity) with 30 seconds rest (density) of a squat exercise. (Specificity)
or could change to:
2 sets of 5 reps (less volume), with weight 25kg (higher intensity) with 1 minute rest (lower density) of the squat exercise (same specificity).
Please do not be confused by this, the main point is that changing what you do in the exercise is the most important thing in fitness training. When even the basic principles are grasped it will revolutionize your training programme.
Periodization is the key element to teaching exercise. For effective results it must be backed up with correct nutrition, for this you should use metabolic typing
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
Personal training London (Clapham)
Rugby fitness training information and coaching
Four key areas of exercise
The four key areas of exercise
If you already follow an exercise routine or you are about to embark upon a new one; to ensure it’s success you must include the four key elements that come under the term ‘exercise’. Each of which play a vital and essential role on your health.
Cardiovascular (aerobic) training.
This refers to repetitive movements performed over an extended period of time, such as running, walking, rowing, cycling. Such exercises cause an increase in heart and lung activity.
The result is improvement in the whole cardiovascular system which expresses itself as an increase in our fitness, energy levels and the overall health of the body. The key element of aerobic exercise is ensuring your are getting at least slightly out of breath and varying the training programme to ensure you continue getting fitter. Performing aerobic exercise uses up calories and can positively aid fat loss, if done as part of a complete exercise and lifestyle programme.
It can be described as performing a movement between 1 – 20 repetitions, so that fatigue is induced. These exercises can use body weight e.g. press-ups, squats, dumbbells and weights machines. The benefit of such training is improved muscle tone in women, increased muscle size in men and positive effects on bone density. An unpublicized benefit is its long term effect on increasing your metabolic rate (the number of calories burnt per day). This corresponds to the amount of muscle tone you have. Through effective resistance training we can also improve our functionality allowing us to stay active whatever age we are.
Flexibility training.
This refers to the different types of stretching and is a key element in both preventing and rehabilitation after injury. It also plays an important role in creating good health by removing toxins from the body. When you are flexible you are much more likely to want to be active. Staying injury free not only makes you more functional, but also allows you to be more productive when exercising. Flexibility comprises static stretching, the traditional holding movements as seen in yoga, when cooling down etc and active flexibility, which is controlled movements to loosen up the body and increase muscle length.
This is the strengthening of the muscles that support the spine. A type of resistance training, it is classified on it’s own due to its importance to your overall health. A strong core is the basis of strength within the body. It allows optimal movement patterns to be used which prevents injury and promotes well-being. It is essential to ensure that the core muscles are both working correctly and then ensuring they are strong.
To optimize your health you need to be doing all of these exercise types every week. It does not require vast amounts of time, nor much in the way of equipment. Ask yourself how your exercise routine is set out at the moment. If you are just beginning on a routine, maybe start with one training type at a time and introduce the others as soon as possible.
If you would like to discover more about Exercise then consider my on line Exercise and metabolic typing course or you can work with me face to face through Personal training London (Clapham).
EFT - Emotional freedom technique theory
Emotional freedom technique (EFT)
Emotional freedom technique is a psychological form of acupuncture. It is used to neutralize negative emotions associated around a thought. This is done by tapping certain acupuncture points with your fingers while tuning into a specific thought.
This simple process removes negative emotions around a thought. This process has been shown to help with behaviour change, phobias, physical pain and emotional issues. Often EFT produces results in just minutes which is one of the reasons it is the fastest growing branch of psychology today.
History of emotional freedom technique(EFT)
It was discovered in 1980 when Dr Roger Callaghan was treating his patient for an intense water phobia. She complained in that session of stomach pain so he told her to tap under her eye as knew the energy meridian of the stomach ended here (from acupuncture theory) and to his surprise the ladies fear of water disappeared.
From that point on he began studying this phenomenon and went on to create a new branch of therapy called energy psychology. A student of Dr Callaghan, Gary Craig, a Stamford engineer trained under him and then advanced the theory and made it accessible to all by creating emotional freedom technique (EFT).
What is the theory behind it?
The premise of the theory is summed up by its discovery statement:
“The cause of all negative or unwanted emotion is a disruption to the body’s electrical energy system”
This is inherently different to the way traditional psychology would view emotions, they would see it as:
Distressing memory ................... Negative emotion
Emotional freedom technique would say there is an intermediate step:
Distressing ........ Disrupted electrical ........ Negative emotion
memory pattern
To dissolve the negative emotion associated with the memory you do not need to treat your memory, but instead re-align the energy pattern associated with that memory.
How do you re-align the energy around a distressing memory?
To realign the disrupted energy you need to simply tap (with your fingers) on some of the key acupuncture points. The key to success is discovering what exact thoughts and different aspects to these thoughts to tap on. Even with this element almost anyone can harness some benefits EFT has to offer.
Emotional freedom technique is a psychological form of acupuncture. It is used to neutralize negative emotions associated around a thought. This is done by tapping certain acupuncture points with your fingers while tuning into a specific thought.
This simple process removes negative emotions around a thought. This process has been shown to help with behaviour change, phobias, physical pain and emotional issues. Often EFT produces results in just minutes which is one of the reasons it is the fastest growing branch of psychology today.
History of emotional freedom technique(EFT)
It was discovered in 1980 when Dr Roger Callaghan was treating his patient for an intense water phobia. She complained in that session of stomach pain so he told her to tap under her eye as knew the energy meridian of the stomach ended here (from acupuncture theory) and to his surprise the ladies fear of water disappeared.
From that point on he began studying this phenomenon and went on to create a new branch of therapy called energy psychology. A student of Dr Callaghan, Gary Craig, a Stamford engineer trained under him and then advanced the theory and made it accessible to all by creating emotional freedom technique (EFT).
What is the theory behind it?
The premise of the theory is summed up by its discovery statement:
“The cause of all negative or unwanted emotion is a disruption to the body’s electrical energy system”
This is inherently different to the way traditional psychology would view emotions, they would see it as:
Distressing memory ................... Negative emotion
Emotional freedom technique would say there is an intermediate step:
Distressing ........ Disrupted electrical ........ Negative emotion
memory pattern
To dissolve the negative emotion associated with the memory you do not need to treat your memory, but instead re-align the energy pattern associated with that memory.
How do you re-align the energy around a distressing memory?
To realign the disrupted energy you need to simply tap (with your fingers) on some of the key acupuncture points. The key to success is discovering what exact thoughts and different aspects to these thoughts to tap on. Even with this element almost anyone can harness some benefits EFT has to offer.
What is the point? How does this relate to anything?
If the problem you are trying to resolve can be pictured like a table top. The many factors contributing to the problem can be thought of as the legs to this table.
The tabletop (your problem /issue), may have many table legs underneath (different emotional contributors). The idea of EFT is to collapse the table legs to the point that there are not enough to support the table top. In other words, if you collapse enough emotional issues under your problem you will resolve that problem.
What we are looking for is the specific memories from your past that can still cause a negative emotion today. These will be the table legs to one or more table tops. As you collapse each event, e.g. remove the negative emotion associated with that thought you will begin to positively influence the problem you are trying to resolve.
Different table legs can be thicker (more influential on a problem) than others. Breaking these down will accelerate collapsing an issue.
Skeptical of EFT?
It is completely natural to think; that cannot work? Surely not? The majority of issues take a little time to resolve, some cannot be resolved, others however will be what we call one minute wonders. These are when you do one or two rounds of tapping and the issue just goes!
When you see it for yourself you begin to think just maybe there is something to this. It first happened to me when I was hobbling around the house with a calf injury from rugby. I did one round of EFT and to my disbelief the pain had pretty much gone! I could even do a one leg calf raise. Each time I witnessed one of these ‘freak’ events it proved further how this works.
If you give it just a little time of day you will see some results. It is so easy to do and has no negative side effects you may as well give it a try.
How to learn more about EFT.
If you would like to discover more about EFT then consider my on line EFT course or you can work with me face to face through Personal training London (Clapham).
If the problem you are trying to resolve can be pictured like a table top. The many factors contributing to the problem can be thought of as the legs to this table.
The tabletop (your problem /issue), may have many table legs underneath (different emotional contributors). The idea of EFT is to collapse the table legs to the point that there are not enough to support the table top. In other words, if you collapse enough emotional issues under your problem you will resolve that problem.
What we are looking for is the specific memories from your past that can still cause a negative emotion today. These will be the table legs to one or more table tops. As you collapse each event, e.g. remove the negative emotion associated with that thought you will begin to positively influence the problem you are trying to resolve.
Different table legs can be thicker (more influential on a problem) than others. Breaking these down will accelerate collapsing an issue.
Skeptical of EFT?
It is completely natural to think; that cannot work? Surely not? The majority of issues take a little time to resolve, some cannot be resolved, others however will be what we call one minute wonders. These are when you do one or two rounds of tapping and the issue just goes!
When you see it for yourself you begin to think just maybe there is something to this. It first happened to me when I was hobbling around the house with a calf injury from rugby. I did one round of EFT and to my disbelief the pain had pretty much gone! I could even do a one leg calf raise. Each time I witnessed one of these ‘freak’ events it proved further how this works.
If you give it just a little time of day you will see some results. It is so easy to do and has no negative side effects you may as well give it a try.
How to learn more about EFT.
If you would like to discover more about EFT then consider my on line EFT course or you can work with me face to face through Personal training London (Clapham).
Metabolic typing Theory
Metabolic typing
Metabolic typing is the science of personalized nutrition. It is a accurate system for determining which foods your body needs.
Discovering your metabolic type is the single biggest health measure you can take and the most effective way to lose weight. Metabolic typing answers the foundational questions of nutrition by telling you:
• What to eat
• How much to eat
• What foods to specifically avoid
• All other aspects of nutrition including supplements, food quality etc
To make these recommendations the science of metabolic typing has been rapidly developing from the pioneering work of many researchers throughout the last fifty years.
Metabolic typing recognizes that there are ten fundamental control systems within the human body. Each of these systems determines the way the chemical reactions occur within your body.
To achieve and maintain true health the control systems must be brought into balance. Failure to do this leads to faulty metabolism within the cells which is the cause of health complaints. Being overweight is a sign of faulty metabolism.
Answering the big questions in nutrition, metabolic typing determines:
What to eat?
It is the influence of the main two control systems that determines which foods your body needs. All my clients undergo a metabolic typing test which reveals where their body lies upon these two systems. This directs us to the metabolic typing diet plan that will give you the exact foods and nutrients you require to lose weight, improve energy and health.
How much to eat?
We all have a unique and specific ideal fuel mix. This is the amount of food that allows the body to effectively utilize and produce energy.
When you eat the right foods in the right ratios of protein, carbohydrate and fat you will experience a sense of high energy and mental focus while avoiding food cravings, energy drops or frequent hunger.
To discover the right amounts of food I coach my clients to tune into their bodies and find the answer out for themselves. Metabolic typing uses the ideal fuel mix and body language signals as a key criteria for success along with eating the right foods for your body. (As defined by your metabolic type).
What foods should I specifically avoid?
It is essential you ensure any food sensitivities or intolerances are addressed within your diet. Eating foods that your body has trouble processing can make weight loss impossible and cause a number of unwanted health symptoms. Food intolerance's are very common and undermine all efforts to be healthy.
The metabolic typing test also looks at the pattern of where you store fat on your body. The way you store fat has implications on weight loss and food cravings.
I am sure you have noticed how some people store fat all over their body, on their hands, face etc while others gain fat just on their stomach. There are other characteristic patterns to these and they represent the behaviour of your endocrine glands within your body. e.g. thyroid, adrenal etc.
The endocrine glands are stimulated by certain foods. When these foods are eaten in excess over a prolonged period they can exhaust your dominant gland. This can lead to low thyroid or adrenal fatigue and be the cause of unwanted fat storage and poor health.
Finally, metabolic typing allows you to use the influences of your blood type to avoid certain foods. There are certain foods that can interact with specific blood types to cause unwanted health complaints.
Please note that metabolic typing is far in advance of the well known eat right for your blood type book and is fundamentally different. For more information on this read my article on a comparison of metabolic typing and all the major diets
Other nutritional issues
The metabolic typing research has also covered the effects of the other issues surrounding nutrition and lifestyle. This includes food quality, supplements, cooking techniques and other factors such environmental influences. e.g. sleep , sun, toxins etc. This allows you to further safeguard your health and optimize your body fat levels.
Summary.
Metabolic typing is the most advanced nutrition system in the world as it is the only one that effectively and accurately classifies the differences between people.
It provides an answer to what, how much and what not to eat. It is the most important and biggest health measure you can take and the fastest and most effective ways to lose weight.
To continue to learn more about metabolic typing then subscribe to my weekly newsletter
If you would like to discover your metabolic type then consider my on line metabolic typing course or you can work with me by doing some personal training in London, (Clapham).
Metabolic typing is the science of personalized nutrition. It is a accurate system for determining which foods your body needs.
Discovering your metabolic type is the single biggest health measure you can take and the most effective way to lose weight. Metabolic typing answers the foundational questions of nutrition by telling you:
• What to eat
• How much to eat
• What foods to specifically avoid
• All other aspects of nutrition including supplements, food quality etc
To make these recommendations the science of metabolic typing has been rapidly developing from the pioneering work of many researchers throughout the last fifty years.
Metabolic typing recognizes that there are ten fundamental control systems within the human body. Each of these systems determines the way the chemical reactions occur within your body.
To achieve and maintain true health the control systems must be brought into balance. Failure to do this leads to faulty metabolism within the cells which is the cause of health complaints. Being overweight is a sign of faulty metabolism.
Answering the big questions in nutrition, metabolic typing determines:
What to eat?
It is the influence of the main two control systems that determines which foods your body needs. All my clients undergo a metabolic typing test which reveals where their body lies upon these two systems. This directs us to the metabolic typing diet plan that will give you the exact foods and nutrients you require to lose weight, improve energy and health.
How much to eat?
We all have a unique and specific ideal fuel mix. This is the amount of food that allows the body to effectively utilize and produce energy.
When you eat the right foods in the right ratios of protein, carbohydrate and fat you will experience a sense of high energy and mental focus while avoiding food cravings, energy drops or frequent hunger.
To discover the right amounts of food I coach my clients to tune into their bodies and find the answer out for themselves. Metabolic typing uses the ideal fuel mix and body language signals as a key criteria for success along with eating the right foods for your body. (As defined by your metabolic type).
What foods should I specifically avoid?
It is essential you ensure any food sensitivities or intolerances are addressed within your diet. Eating foods that your body has trouble processing can make weight loss impossible and cause a number of unwanted health symptoms. Food intolerance's are very common and undermine all efforts to be healthy.
The metabolic typing test also looks at the pattern of where you store fat on your body. The way you store fat has implications on weight loss and food cravings.
I am sure you have noticed how some people store fat all over their body, on their hands, face etc while others gain fat just on their stomach. There are other characteristic patterns to these and they represent the behaviour of your endocrine glands within your body. e.g. thyroid, adrenal etc.
The endocrine glands are stimulated by certain foods. When these foods are eaten in excess over a prolonged period they can exhaust your dominant gland. This can lead to low thyroid or adrenal fatigue and be the cause of unwanted fat storage and poor health.
Finally, metabolic typing allows you to use the influences of your blood type to avoid certain foods. There are certain foods that can interact with specific blood types to cause unwanted health complaints.
Please note that metabolic typing is far in advance of the well known eat right for your blood type book and is fundamentally different. For more information on this read my article on a comparison of metabolic typing and all the major diets
Other nutritional issues
The metabolic typing research has also covered the effects of the other issues surrounding nutrition and lifestyle. This includes food quality, supplements, cooking techniques and other factors such environmental influences. e.g. sleep , sun, toxins etc. This allows you to further safeguard your health and optimize your body fat levels.
Summary.
Metabolic typing is the most advanced nutrition system in the world as it is the only one that effectively and accurately classifies the differences between people.
It provides an answer to what, how much and what not to eat. It is the most important and biggest health measure you can take and the fastest and most effective ways to lose weight.
To continue to learn more about metabolic typing then subscribe to my weekly newsletter
If you would like to discover your metabolic type then consider my on line metabolic typing course or you can work with me by doing some personal training in London, (Clapham).
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