Tuesday, July 16, 2013

The Art of Bodyweight Exercise


Having watched the Olympic games in 2012 I have gained a new respect for the gymnasts. I must admit I had previously dismissed the sport without actually sitting down and watching a competition. I suppose that is the beauty of the Olympics. It allows you to watch sports you would never normally show any interest in. As a massive sports fan I instantly regretted my previous decision and decided gymnastics was the sport of the games. I have massive respect for the gymnasts with their challenging discipline but also their physiques. It goes to prove just how effective bodyweight exercise can be.


Bodyweight exercise is something that I have always believed in and is a very pure workout that doesn't
require fancy gyms or a large amount of time. It develops your body in proportion and can work almost every muscle in your body all at once. They are terrific exercises if you don’t have much time to workout but want to blast your body, plus it’s free as you can do them in your home, at work, or out and about. Here are some exercises that can be done and will be greatly effective if they are carried out 3 or more times a week:

1)  Push-ups
Push-ups are a lost art in the gym. People tend to focus more on weighted exercises such as the bench press and usually load the weights on as much as they can. I must admit I was guilty of this at some stage but I found the results to be limited in terms of definition, while my strength was improving gradually. Don’t get me wrong the bench press and free weights are something that I value hugely but I believe an overall base needs to be made in order to make the best gains. A push-up will predominantly work your triceps, chest, shoulders and core and these can be isolated depending on the variation of push-up you employ. If push-ups are brought into your routine they will increase your bench press significantly as well as fill out your t-shirt! Try the 100 push-up challenge, or alter this to your own limits. Take 20-30 seconds break in between sets and you can reduce this as you get better. If you can’t make 100 take note of your number and try and beat it by one more every time you try it:
25 push-ups
25 push-ups
15 push-ups
15 push-ups
10 push-ups
10 push-ups

2) Pull-ups
This exercise is one of the most beneficial in terms of a complete upper body workout rolled into one. It targets your back, shoulders, biceps, core, and forearms. Perfect for building upper body strength, and you will see the effect of this quickly. If you cannot lift your body weight most gyms will have an assisted pull-up machine to get you started. Once you have built up a steady base you can try and complete a circuit with no assistance. Some people try to do as many repetitions as possible but this can often limit the strength gain as the majority of us would struggle to complete a huge amount of these without a break. So like every other exercise, carry it out in sets and try a high number of sets with low repetitions if needed. For example 5 sets of 6 repetitions with 30 seconds break in between. Over time increase the number of repetitions and decrease the rest time.

3) Squats

Squats are a hugely effective way to burn fat , tone up and increase muscle size. If you are stuck for time and want a workout a squat is one of the best exercises you can do. If performed correctly it can work your entire body. For bodyweight squats, you should aim for high repetition and a high number of sets. For example 15-20 repetitions for 5 sets and limit rest time in between sets for maximum effect. Squats help increase power, overall body strength, mobility and balance as well as being a great form of fat burning exercise. Bodyweight squats allow you to maintain form and control the movement to get the best gains, whereas with a weighted squat form can be compromised which will lead to injury and limited gains.

4)  Plank

The plank is a well-known core exercise that is extremely effective when building the core muscles. The core is essential for overall body strength and a weak core will lead to injuries when lifting heavy weights and hinder any progression. It is a great way to warm up before a workout you can implement many different techniques of this to develop different muscles in your core. Anyone with lower back problems will hugely benefit from this as it will strengthen you lower back. I recommended starting with holding the plank for 2 minutes and complete 2 sets of this. To alternate it you can try the side plank or while holding the plank try doing some push-ups to increase the difficulty.

Monday, July 15, 2013

Staying Motivated



Photos of inspirational people on the wall, listening to music and taking pre-workout supplements are all ways in which we try to stay motivated during a workout. But does this help us to get going on those rainy days having just spent 8 hours a work and dinner needs to be cooked? For me this is the ultimate test.

Meeting your fitness goals does not involve kicking your ass one week and doing nothing the next. It requires consistency over time. Having read many fitness books, articles, journals, studies, websites, and blogs that recommend routines and nutritional plans for me throughout the week, I find they are often not suited to a person with a nine to five job and responsibilities. Rather they are suited for a college student or a professional athlete with all the time in the world.

Sound familiar:
Day 1:    7:00am Morning Cardio
              7:45am Breakfast
              10:00am Snack 1
  1:00pm Lunch
  3:00pm Snack 2
  6:00pm Gym Workout
  7:30pm Post gym supplement
  8:00pm Dinner
  10:30pm Snack 3

I’m tired even writing that and I haven’t even mentioned that you have to go to work for eight hours, and don’t forget a picnic hamper if you are bringing all of that food! I hope your colleagues don’t mind that you’ll have your mouth full of food the entire day. I think many of these guides are not always realistic towards us “regular” people. Even if I managed to do this routine several times a week, I know I couldn't keep this up long term, which is should be our ultimate goal. So here are a few tips in order to maintain our workouts over a long period:

1.       Keep your routines short
It is proven that workouts that exceed an hour significantly reduces your testosterone levels which are essential in muscle building. Professional athletes such as rugby players tend to spend between 30-40 minutes in the gym each session in order to make the best gains. So a short intense session is required to benefit you the most and it will be easier to take time out of your day to complete.  





2.       Get a workout buddy
Sometimes it is very difficult to motivate ourselves especially when it’s been a long week. Having someone to go with you to the gym is often the kick in the ass we need to go. It makes it that much more difficult to opt out of going and provides that bit of guilt we need to get us there.



3.       Pencil it in
On a Sunday night think through the things that need to be done for the week and plan accordingly. Assign specific days to the gym that will not be subject to change. We don’t cancel work so why would we cancel the gym? This needs to be something that we don’t compromise and we move things around if they clash with our workouts.




4.       Set yourself goals
It can be very difficult to stay motivated for anything if we haven’t set a goal for ourselves. In work we aim to reach a certain job title so why wouldn't we set similar goals for ourselves in the gym. This can be increasing lifting by 10kg’s, losing 5kg's, gaining 5kg's, running for 10km…etc





5.       Be realistic
When we decide we are going to go to the gym this week, it’s very easy to say I’m going to go six times. Whether this happens or not is another thing. Be honest with yourself and decide when you are going to go and follow through.



6.       Take a break
There’s no better feeling than consistently working out over a long period of time. Once we get into a good routine it can be really enjoyable and will not be a chore to keep up. So if this is the case about once a year it is good to take a week or two off from the gym. This will allow your body to relax, recover and feel energized when you begin again. Often if we are exercising regularly we experience injury at some stage so it’s important to take a break from our routine to recuperate. But don’t leave it so long that it’s difficult to get back in to.