1. Plant your feet and try not to move them whilst performing the lift. Watch for the knees coming in or out excessively.
2. Work to YOUR range of motion. You don’t need to go ‘ass to grass’ for the squat to be effective and especially not if you don’t have the range or have to change how you execute the lift.
3. Brace your core tightly during and pull the bar down hard against your traps (neck area) whilst contracting your lats against the bar (back muscles).
4. Try to ‘push the floor away from you’ rather than just lift. You want to keep your feet planted and don’t want to transfer the load onto your toes where you’re likely to lift your heels and create instability.
5. Keep your head in the game. When the lift gets a bit ‘grindy’ and bar speed slows, do not panic. Hold your form and finish your rep.
I had slowly been putting on weight without really realising it!
My clothes were feeling tighter, not fitting properly I kept trying to make excuses the dryer had shrunk them!
I kept telling myself that the fit wasn’t right anymore, that we all change body shape as we get older but all the time I knew this wasn’t true and really what i had done was indulged in chocolate and cakes as a comfort resulting in a viscous cycle of feeling really bad about how I looked.
My fitness levels were suffering I noticed that I struggled walking up hill despite the fact I was doing vinyassa yoga several times a week and regular walking with my dog. I regarded myself as quite an active person but clearly I wasn’t.
In March this year I turned 60 but really struggled to fit into any of my clothes for my Birthday celebrations and when I saw the photos of myself I was completely horrified and knew i had to make a change.
That photo made me face reality and accept I needed to sort myself out in order to feel better about myself.
Since training with Chris I have lost a huge amount of weight and even better body fat in what I regard as a short period of time.
I now feel full of energy and i sleep a LOT better too!
I’m more alert and the best thing for me is that all my cravings for sweet things has gone.
I now feel fitter and younger confident to go swimming knowing I look good for my age and perhaps the best part is that I have received lots of compliments from friends and family!
Overall it has been a massive boost to my self confidence and I no longer cringe when I look in the mirror.
I would say don’t accept it!
Especially when you don’t have to if you change your eating and exercise habits. Clearly as you get older the process can be slower but I feel that if i can achieve these results in just 20 weeks then anybody can! My progress so far has been amazing, I feel really proud of what I have achieved up to this point and with all the positive encouragement it’s spurred me on even more!
It is not inevitable that we develop middle age spread and double chins I firmly believe that if I can achieve these results at 60 anyone can, I definitely will never go back to how I was.
The thing that surprised me most about my transformation was the speed in which it happened , and actually how easy the food plan has been.
The food plan wasn’t restrictive, which i thought it might have been.
At no point have I struggled or felt hungry, it’s been a vast improvement on what i was doing before that’s for sure!
Definitely! I feel the biggest thing i have now is clarity and knowing what to do that suits me.
The knowledge about nutrition and exercise Chris equips you with is everything you need and he is always there to offer support, advice and encouragement .
In no way do I feel I have had to deprive myself of the occasional treat as I now realise its all a balance. Chris has shown me that there are no ‘good’ or ‘bad’ foods, which means I feel confident now to control my diet and make the right choices about foods so that i don’t put that weight back on again!
For anyone thinking of joining this program the only thing i can say is do it today!
Its a decision you will never regret and yes it is hard work and requires commitment but the results you achieve make it well worth it.
Throughout the last 20 weeks I have faced many challenges such as a sick elderly mother to care for, a new grandchild and a badly sprained ankle whilst walking the dog of all things.
But all of which I have dealt with and continued to follow Chris’s program. I know that we all have busy lives which throw up different issues but had these things happened in the past there is no way i would have still made the progress that i have with the support of Chris and the team.
I feel loads better in myself and have got way more energy, I’m feeling a lot better at work and way less tired!
Working long hours, this has been a huge help to me and i’m finding that i’m not as hungry as i have been when i’ve tried to lose weight in the past. Overall, i feel much better for losing the weight and i am glad that i made the decision and joined CMP.
I had seen your transformations of other Men with a similar starting position to where i was and thought, why not me?
I came here for a total lifestyle change,
I had been doing zero exercise since breaking my leg playing football and needed some guidance as I had been letting myself go and needed to do something about it.
I knew i was gaining weight and didn’t feel good in the clothes i was wearing as everything was getting a bit too tight for my liking.
I knew if i had joined a gym without getting any sort of guidance on food, i would still just have done what i wanted and this wouldn’t have been enough for me to see the results that i have with you.
The most surprising thing has been that i’ve never felt like i’m on diet.
I didn’t find it restrictive at all!
and what surprised me probably the most has been that over the 12 weeks I managed to have a weekend away with my friends, I had a week long family holiday in Mallorca and have been on 3 away days following my football team but still lose 24lbs and can see the outline of my abs!
The results i’ve achieved considering all of this have blown me away.
CMP gave me advice on how to make small adjustment with my diet and alcohol choices which meant I could still enjoy all these events and keep on track for success with my results.
Go for it!
They promise to get you results if you stick to what they say and they deliver on that promise without it being a major stress on your life.
Here is a nice little tip for you;
Try adding bands or chains to your bench press to increase the resistance of the exercise as the pecs move into their fully shorted (contracted) position.
This works very well because when you think about it,
Under normal conditions the bench press feels heaviest when the weight is at the bottom near your chest.
If you look at your pecs in this position, this is when they are fully LENGTHENED not shortened and thus means you’re not placing load when the pec fibres are at their point of peak contraction.
When we add in chains or bands, we’re now increasing the weight and resistance of the exercise when the pecs are moving into their fully SHORTENED position, which means we have more load on the fibres when they’re contracting the most.
This type of training fits well into both strength and hypertrophy programs and if you’re able to, you should definately give it a go.