|Type||How||Target / Duration||Complete?|
|Steady State Cardio||Jogging, running, rowing, etc||30 Minutes|
|Lactic Acid Intervals||45s FAST, 90s SLOW||30 Minutes|
|Client: 5 DAY CHALLENGE|
|Program : Trisets|
|A1) Press Ups / Kneeling Press Ups|
|A2) Tricep Dips|
|A3) Lateral Raises with Bottles or DB’s|
|B1) Paused Lunges (Hold for 1sec in the bottom position)|
|B2) Squats / Goblet Squats (If Weights Available)|
|B3) One Leg Hip Thrust|
|C1) Leg Raises|
In this short article i will share an insight with into how i arrange a diet for a client based around calories, carbohydrates, fats and proteins to achieve phenomenal results.
And the method that i pick depends largely on where the client is now in terms of calorie intake and how these calories relate to their goals
Essentially there are three way that i can set up a diet for a client;
A linear diet is the one that works well for most clients, especially beginners learning about food and how to track, and it means that we're starting calories higher at the front end of the diet before gradually reducing over the duration of the diet.
This would allow for gradual reductions in calories over time and is probably the easiest to implement if you are new to setting up your diet based on calories and macro-nutrient targets.
With a reverse linear diet, we're doing the opposite to a linear diet in the respect that we're starting lower and ending higher. This approach works well as a 'reverse diet' or works with with someone very comfortable with tracking and dieting in general.
This could be the opposite of the above example, where we build from 1400kcal to 2400kcal over the duration of the reverse linear diet.
Building calories overtime allows an increase in training performance as more nutrients become available. This could also work for a 'bulk' diet.
This is one of my favourite ways to structure a clients diet but perhaps a little more complex. Here we take the calories and distribute a higher total to training days and a lower total to non training days which again changes over time.
So for example, this may be 2400kcal on training days and 1600kcal on non training days. Again, numbers plucked from thin air to provide an example so don't take these as the numbers that you should be following. Essentially, the calorie intake is changing depending on which type of activity is taking place on that particular day.
Another way to use undulating calories for sustainability is to give lower calories during the week and more at the weekend. This approach works well for those who tend to do more socially on a weekend and want more calories to 'spend' knowing that through the week they've adjusted their calories to make this work.
This could be 1600kcal Monday to Friday and 2400kcal on the weekend.
Any one of these approaches can work in helping you lose weight and body fat, the trick is finding the one that you can stick to and makes the most sense to you!
And this before discussing strategies such as diet breaks, mini cuts and re-feeds which again are things that we can work into the diet to ensure optimal results.
Feel free to email me at firstname.lastname@example.org
Want help optimising your diet for results? Learn more about online results based coaching with me here
Today is the founder of CMPGyms, Chris Mason's 34th Birthday and so today we are going to bring you 34 Tips To Improve Your Fitness Results!
1. NEVER start your diet off with super low calories - you'll have nothing to change moving forward, you'll feel terrible and have ravenous hunger cravings and your diet will fail
2. Don't rule out ANY food group. There needs to be an amount of calories allotted to carbohydrates, fats and proteins at all stages of the diet.
3. Carbohydrates don't make you fat.
4. Fats don't make you fat.
5. Calories make you fat in too high amounts.
6. Protein is the hardest food source to store as body fat and difficult to overeat for most people.
7. All or nothing diets don't work long term. You miss the foods that you're 'not allowed' to eat and eventually end up binging and regaining any weight lost.
8. Protein is the most essential macro nutrient that supplies the body with amino acids that it has to get from the diet. It cannot create all the amino acids needed to support physiology.
9. The biggest issue in ones diet is the imbalance between protein, fats and carbohydrates within their calorie intake. Get this right and your body will change in the way you want.
10. Vitamin D, Fish Oils and Probiotics are beneficial supplements to add alongside a healthy diet.
11. Protein shakes don't help you magically build muscle just by taking them but they do allow you to meet your required protein intake if you're struggling to consume enough protein from other food sources.
12. When dieting for fat loss, start your calories higher and bring them down lower gradually over a 12-24 week timframe to more sustained success.
13. Nutrient dense foods are required to support the citric acid cycle and electron transport carrier system. An absense of enough vegetables and fruits in the diet can lead to a bottleneck in required nutrients for energy production.
14. ALWAYS perfom weight training before any cardio exercise to maximum results
15. Cardio, unless you're aiming for a photoshoot, should be half the length of time spent weight training. So if you're training 4 hours per week with weights, 2 hours cardio would be the max you would perform to maintain recovery and adaptation.
16. Soreness from weights doesn't equal success or a good workout. Prolonged soreness leads to increased inflammation and is indicative of poor recovery which stagnates progress.
17. The reps to failure are the ones that place the muscle cells under the most 'pressure'.
18. Though not every set within a set scheme needs to go to failure. If applicable, make the last set the failure set.
19. Wholebody workouts, Upper and Lower splits, Anterior and Posterior splits, Push, Pull, Legs and Body Part splits all have their place in a training cycle depending on the number of sessions you're able to perform per week.
20. Aim to build progressive overload into all your workouts. Increasing the load, decreasing the rest, increasing or decreasing the reps or adding in a set can all be effective ways to build progressive overload into your workout plans.
21. You can't choose where your body loses fat by overtraining that one area. Spot reduction isn't possible.
22. Train abs like any other muscle group. High reps, low reps, heavy loads, different resistance profiles.
23. The first exercise you train in your session received the greatest stimulation.
24. You can priortise stubborn muscle groups by increasing the frequency that they are trained over the week.
25. Generally speaking each muscle group should be trained 2x per week within your programming to ensure the required stimulus is met.
26. Use intervals or steady state for your choice of cardio. Whichever works for you.
27. But know that intervals are the most time effective cardio but has a higher 'cost' in terms of fuel needed to perform them. Whereas 'steady state' cardio doesn't push the energy systems to maximum output are easier to recover from but will require more time.
28. Use 'stength training cardio' like sleds, ropes, tyres to add another dimension to your cardio training.
29. Start with your 'why'.
To truly transform your health, fitness and body shape you have to have a strong enough reason to change otherwise you won't 'want it' enough and likely won't do the work.
30. Focus on forming habits so that you do the work even when you aren't motivated to do it.
31. Every person looking to transform their health, fitness and body shape goes through the 'emotional cycle' of change.
There will be times when you want to quit, there will be times when you don't want to do what you need to do and there will be times when you slip. Acknowledge that these thoughts and feelings are normal which come and go and shouldn't mean that you give up on your goals.
32. Plan 90 days in front. It takes at least 12 weeks to start seeing improvements in your health, fitness and body composition. Planning at least 90 days in front allows you to stay in control of a process that leads to results instead of just arriving at the gym or starting a diet and hoping for results.
33. Use a grateful log to document what you are happy and grateful for in your life.
34. Have a vision of where you want to be personally, professionally and physically.
Alongside undertaking a full covid - 19 risk assessment and receiving approval for operations from the local authority whilst making alterations and safety enhancements in the facility here are some operational changes to personal training services to ensure safety of staff and clients.
Your Personal Training Sessions
IMPORTANT CHANGE #1 – Clients must complete an updated and new personal training agreement and health questionnaire via docusign before resuming training with us.
IMPORTANT CHANGE #2 – All clients must leave the building immediately upon the completion of their personal training session and should not arrive early to wait in the building.
IMPORTANT CHANGE #3 – Where possible clients will arrive ready to train. If requiring the use of changing rooms, clients must use the disinfectant spray to clean the changing room immediately after use.
Showers will be inaccessible at this time.
IMPORTANT CHANGE #4 – Temperature checks will be made upon entering the facility. Any client with a high temperature will be asked to leave immediately.
IMPORTANT CHANGE #5 - Clients must use the paper towels provided in the changing rooms and not bring their own towels for use.
IMPORTANT CHANGE #6 - Clients are responsible for cleaning their own sweat before WE clean the machine / weights with antibacterial spray. We will not wipe their sweat off the machines.
IMPORTANT CHANGE #7 – Clients should bring a separate pair of trainers to change into upon entering the facility.
THIS NEEDS TO BE DONE IN THE ENTRANCE AREA AND NOT THE CHANGING ROOM
IMPORTANT CHANGE #8 – you wash their hands for at least 20 seconds in hot soapy water or with hand sanitiser when they ARRIVE and when they LEAVING the facility
IMPORTANT CHANGE #9 – Social distancing of current guidelines must be observed at all times.
Clear entrances and exits for each floor of the facility to avoid client cross over and congestion between training sessions.
IMPORTANT CHANGE #10 – The facility must be well ventilated throughout the day, therefore windows will be open throughout your training session and cannot be closed.
At present all staff will be using PPE.
IMPORTANT CHANGE #11 – Body fat assessments will not be possible, instead you are able to track circumference measurements alongside regular photos that we will take in accordance with your planned training and nutritional phases
IMPORTANT CHANGE #12 – Payment will be made by paypal monthly.
Cash payments will not be accepted.
FINAL CHANGE – If you feel ill at all, even if symptoms are unrelated to Covid-19, please do not attend your session and reschedule.
At CMPGyms our client and staff safety is of upmost importance.
Being a private and appointment only personal training facility, it is far easier for us to manage changes to our operations that comply with our approved Covid-19 Risk Assessment.
Our personal training facility is situated over two floors and allows for a pure 1-2-1 service between client and personal trainer that complies with current operational requirements of social distancing, hygiene and risk prevention.
That being said we are opening the facility over two phases that are outlined below.
From Wednesday, 24th June, existing CMP clients will be able to return and resume their personal training services.
Trainers will be assigned a designated floor with separate entrances and exits for each.
Temperature checks will be made on arrival with clear instructions sent to clients prior to sessions to ensure compliance with our Risk Assessment which will be clearly displayed in the facility.
From Monday 6th July, depending on availability, we will be accepting new client enquiries and following up to arrange telephone consultations only.
Clients will be assigned a designated trainer and allocated appointment times based on their chosen package
I am sure by now that you're all ready to get back into training and have clear goals that you want to achieve.
The landscape of the fitness industry will undoubtedly change but at Chris Mason Performance, our aim is to stay at the front of personal training services and personal training results.
13 years ago when i entered the fitness industry things were very different to today.
Facebook was in it's infancy and there were no such things as instagram influencers and becoming a top personal trainer or strength coach meant travelling far and wide and investing thousands to learn from the best.
One of those was Charles Poliquin.
Now if you're reading this and aren't aware of Charles and his accomplishments, he was known as the world most successful strength coach having trained Olympic medalists across almost every sporting discipline as well as numerous athletes across the National Hockey League and National Football League among others.
At the time of his death, he had achieved podium finishes with athletes across an incredible 17 different sports.
To describe the man fully, you would have had to have met him and to say that Charles had an aurora about him would be an understatement. Personally, i had not only the privilege of learning from Charles direct through his PCIP Strength Coach and Biosignature Practitioner qualifications and what's interesting to me is that many of the successful personal training business owner, those who've gone on to achieve national and international recognition all link back to Charles in some form.
So without delay, to honor Charles passing, i want to share with you the top 5 things i learnt from Charles Poliquin.
1. Training Should Follow Accumulation Phases and Intensification Phases
An accumulation phase is a block of training where total exercise volume is the key stressor.
The goal here may be improve metabolic, hypertrophic or to endurance based pathways to lose body fat, build muscle and/or increase work capacity.
An intensification phase is a block of training where the intensity of the training is the key stressor.
The goal here would be to increase power or relative strength causing mostly central nervous systems adaptions.
Accumulation Phase 1 - 4 Sets of 12 Reps
Intensification Phase 1 - 5 Sets of 6-8 Reps
Accumulation Phase 2 - 4 Sets of 10,10,12,12
Intensification Phase 2 - 6 Sets of 6,6,4,4,2,2
2. As Ones Training Age Increases, Lower Reps Are Necessary To Continue Strength Improvements
When you first start lifting weights, you aren't very strong and aren't able to lift much weight for a given number of reps and can make improve in virtually any rep bracket because you're new to training with weights and your training age is more or less zero.
But after years of weight training where you've built a more efficient CNS and are more efficient at recruiting muscle fibres to produce more force, lower repetition training is require to continue strength training adaptions and improvements.
For example, in your first year of training you may be working within a 8-12 repetition range which will produce strength training improvements but as you progress and your training age (the number of years you've been training properly) increases, you may need to be training using methods such as 5x5 or wave loading to continue improving.
3. The Skill Of An Exercise Dictates The Number of Reps
Exercises which are more complex in nature with a higher risk profile such as Olympic lifts require lower repetitions to ensure the safety of the athlete or client.
Charles recommended for example, that the snatch Olympic lift would be performed for no higher than two repetitions and the power clean no higher than six.
Higher repetitions would lead would lead to fatigue, improper technique, impaired motor learning and greater risk for injury.
4. The Higher The Reps, The Lower The Sets Whereas The Lower The Reps, The Higher The Sets Are Needed
Remember point #1 where we will observe either an accumulation or an intensification phase to ensure correct ordering of our programs for continued progress?
Well, the total number of sets per exercise is influenced too depending on which phase you are following to ensure maximal stimulus is received by the CNS, energy systems and muscle fibre type we are trying to influence.
For example, you may choose a rep and set scheme of 4 sets of an exercise for 10,10,12,12 repetitions if the goal was hypertrophy and you may choose 7 sets of 3 if strength training was the goal.
More set ares required for the strength training scheme as the CNS becomes more efficient overtime at recruiting largely fast twitch motor units to produce force where as less sets are required for the lighter, 'pump' based work found within the hypertrophy based rep schemes.
5. To Prevent Overtraining, Cut Back On Volume Not Intensity
After a period of time each training program reaches the part of the bell shaped curve where maximal adaptation has occurred and the body is no longer responding to the program. Similarly, after a period of time following either an accumulation or intensity based workout there will come a point where you may start to over reach possibly over train if you were to continue with the program.
To avoid either case, Poliquin recommends cutting back on the number of sets instead of lightening the load and further delaying recovery which leads to a reversal of your strength adaptions and progress.
If you have been bench pressing a record weight for you of 100kg for 5 reps and 5 sets by the end of intensification phase but are beginning to feel constant fatigue, loss of motivation and generally taxed and the next workout would look like this after warm up sets;
Set 1 - 105kg x 5reps
Set 2 - 105kg x 2reps
Instead of lowering the weight to 100kg possibly even 90- 95kg to continue for all 5 sets, you would now terminate the exercise at set 2 and move onto the next exercise in program.
Critical drop off like this is a sign that the performance just isn't there and the body hasn't recovered from the last workout.
So, To Conclude
In this article i've shared with you just five of the things that i've learnt from Charles Poliquin and could have quite easily made the tips in this article into the thousands such was Charles impact on those who learnt from him.
His teachings and reputation will continue to grow and we'll continue to benefit from Charles 'clinical pears' (for those who learnt from him 😉 ) forever.
I for one am grateful.
An old Cherokee is teaching his grandson about life. “A fight is going on inside me,” he said to the boy.
“It is a terrible fight and it is between two wolves.
One is evil – he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.”
He continued, “The other is good – he is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith.
The grandson thought about it for a minute and then asked his grandfather, “Which wolf will win?”
The old Cherokee simply replied, “The one you feed.”
The same fight is going on inside you – and inside every other person, too.
The reason why i love this legend is that it's true,
Every single one of us suffers with
Lack of belief
An ability to predict future failure based of past experience
Jealousy of others
Especially when it comes to something that can be as emotive as how you feel about your body
But as you can see,
For all the 'bad',
There is 'good' too, depending on what YOU do next and which wolf you feed.
If you want to change your body, health and fitness,
The exciting thing is that it is in YOUR hands.
Start eating better,
Start moving more and going to the gym
Start goal setting
Start a grateful log and write in the 3 things each day that are positive about your life
Start LIVING life on your terms, in a positive way that makes you HAPPY.
The constant battle of the two wolves in your head is a constant
but it is the one that you feed, which grows.
And just like these people who have changed negative habits, shut out negative self talk and finally achieved the results that they wanted, you could achieve them too depending on your next move.
Want to become one of our next success stories? Complete an enquiry form below for our 1-2-1 personal training services at our private gym here in Sheffield