Loughborough

Laurence Holt on Loughborough’s win – MASS Championship

Loughborough president Laurence Holt shares words of encouragement for all 2017 MASS Championship hopefuls as we talk about what it was like to win the title.

Name: Laurence Holt
University: Loughborough
Course: International Business
Year of Study: second

Congratulations! How does it feel to be crowned the MASS Championship University Champions?

Unremarkable! How did we come from a team of just 12 members in 2008 to Mass University champions? I guess we have our competitors to thank.

After eyeing up our main rivals ( Cardiff ) we honestly thought all hope was lost, however over the series of the MASS Championship our members brought the fire and helped secure the title.

Amazing achievement by all the students who competed and we look forward to showing off the trophy.

 

 

loughborough university

Which competitions did the team compete in, and how did they get on in each of them?

Across the year MASS brought a series of events, ranging from Physique to powerlifting. Fortunately for Loughborough, our members competed in 4 out of 5 sports covering a diverse range of results. Both the Powerlifting and Weightlifting proved to be most successful with coupling PB’s and total Wilks/Sinclair scores.

 

 

Which is your favourite competition and why?

Personally, I thoroughly enjoyed watching the Powerlifting as it was filled with new competitors and put a refreshing twist on competing in MASS championships.

 

 

loughborough

Was it hard to get members interested in competing?

Luckily for us, Loughborough already attracts athletes looking to excel in a variety of sports. Therefore with a little advertising and word of mouth, word quickly spread.

 

Give us the low-down on what it’s like to run a society?

Brilliant! I have had the pleasure of meeting and inspiring new members to the fitness world and attend some pretty cool lectures. With the backing of an enthusiastic committee a simple idea can turn into a extraordinary event.

Although it’s been a roller-coaster of ups and downs, I will be sad to be stepping down.

 

Does the work-load vary between term-time and holidays?

Running a society is simply what you make of it and the effort you put in. Work- loads and deadlines will come and go but a 1 hour meeting a week can make all the difference.

 

What’s the team’s training like in preparation for a competition?

This is a hard question. Some members prefer to train alone and focus on personal goals whilst others prefer to meet up and carry out joint training sessions.  Irrespective of training routines all members however are keen to motivate and provide a helping hand before the big day.

 

 

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Do other committee members help out with the competitions?

Yes, all competitions are seen as a responsibility by committee members to ensure athletes attend events to deliver a ground breaking performance.

 

In the end, is it all worth it?

YES, what’s the worst that could happen? You loose all your gains and look like Jeff Seid

 

What advice would you give to 2017 MASS Championship hopefuls?

What have you got to loose. If you don’t know have a go.

 

What’s next for you?

Hit the gym and get bigger than Dave Bissell himself. It’s always good to aim high Laurence 😉

 

Where can our readers follow your society?

Easy. Simply type in Loughborough Fitness and Wellbeing society on Facebook and await approval.

 

Interview by David Bissell
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instagramforfitness

#Fitsagram – Instagram for Fitness

There is no doubt that Instagram has become one of the most significant and active social media to date. The service launched in 2010, as little as five years ago, becoming one of the fastest growing cultural arrivals of the twenty first century with recent figures soaring over 300 million active users by the end of 2014. But what makes Instagram phenomenal is that it has become such an influential platform in marketing and monitoring the game of fitness.

 

And what do we exactly mean by Instagram? #doyoueveninstagram

To the majority of us, the app requires no introduction however we must acknowledge that Instagram only launched in 2010. Advances in technologies and its impact on culture has us both tech and trend savvy. It’s still important to be open minded that our age and generation plays a huge role in this cultural transition.  Instagram is a photo and video sharing service based online and on mobiles. The app enables members to capture, filter and share photos and videos onto their profiles and across other social media including Facebook and Twitter. But, distinctive features of the app include confining photos similar to Polaroid images but most importantly users are able to digitally enhance their images using filters.

 

Why is Instagram obsessed with fitness? #fitspiration

Photos speak more than words, in fact, they speak volumes. Instagram is image saturated, the whole concept itself is solely focused around imagery. When words are difficult to communicate, posting images simplify the task especially as other social media is either constrained with character limitations or crammed with too many functions of statuses, albums, videos, etc. An image is visual, artistic, the best and perhaps the only way to share your progression in fitness to whoever and whenever you want. The app allows you to follow whomever you wish, mainly for motivational purposes of cultivating these beautiful, inspirational fitness, health and nutrition accounts to help support and motivate us in our day to day goals. It’s common sense that sharing beautiful images creates a positive, motivating ambience, radiating positive emotions.

 

It’s more than perving #WOD

Many of us students including myself follow fitness accounts not only on the basis of aesthetic images but we love nutritional recipes, workout plans and exercise tips and tricks – all of which are free (almost! if you’re careful)! But this is the best part, we are extremely lucky to have access to so many sources of information in targeting our fitness goals, bearing in mind that not so long ago these little gems of tips were difficult to access without purchasing the magazines or hiring nutritionists and personal trainers. I’m talking about the days before the technological boom! Yes, there really was a time.

So exactly who are these leading fitness gurus?

 

#WCW women crush wednesdays

 

The Superstar Booty: @jenselter

 

 

Jen Selter, 20, New York 2,450,000 followers

“I don’t really post a lot of face pictures. I mainly do body selfies,”

 

 

The Personal Trainer: @nataliejillfit

 

 

Natalie Jill, 42, San Diego 320,000 followers

“There’s a few things that work: the picture needs to be colourful and happy, and people like seeing me do tricks on my rings. The ones that get the most likes are my morning work-outs. I try to teach something, not be all ‘look at me.’’

 

 

The yogi: @yoga_girl

 

 

Rachel Brathen, 25, Aruba 630,000 followers

“The pictures that get the most traction? The upside-down poses – especially if I’m in a beautiful location – paired with some words of wisdom. People are really hungry for inspiration, not just for tips on how to do poses.”

 

 

The celebrity trainer: @mankofit

 

 

mankofitMassiel Arias, 25, New Jersey 1,045,000 followers

“A lot of people do ‘shout-for-shouts’, where they ask you to follow their friends. I could have three million followers if I did that. My followers are all word-of -mouth. I want to show people that working out should be fun.”

 

 

The ballerina: @balletbeautiful

 

 

ballerina

Mary Bowers, 33, New York 110,000 followers

“The photos of me dancing pregnant were popular because they were so unexpected. No one had seen a ballerina in a leotard doing advanced moves like that. Ninety per cent of the comments were supportive, but it made some people uncomfortable.”

 

 

#MCM Man Crush Mondays

 

The superstar body: @kyleclarke

 

 

kyleclark

Kyle Clark, 27,  Los Angeles 67,000 followers

“When you focus on problems, you’ll have more problems. When you focus on possibilities, you’ll have more opportunities”

 

 

The personal trainer: @lazar_angelov_official

 

 

lazar

Lazar Angelov, 31, Bulgaria 1.4m followers

“I want to inspire people, I want someone to look at me and say, because of you I didn’t give up”

 

 

The yogi: @carsonclaycalhoun

 

 

carson

Carson Calhoun, 35, Arlington 88,900 followers

“One of the most important elements of a well-rounded workout is stretching and no other activity does it better than yoga. Press up handstands and arms balances reveals the importance of flexibility and engaging your core to achieving a flawless practice on and off the mat”

 

 

The celebrity trainer: @therock

 

 

therock

Dwayne Johnson, 42, California 8.4m followers

“Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success. Greatness will come”

 

The ballerino: @marcodalia

 

 

ballerino

Marco Dalia, 23, Italy 1483 followers

“Dance everywhere”

 

 

My Personal Favourite @kayla_itsines

 

 

kayla

Kayla Itsines, 23, Adelaide 2.4m followers

“I have been personal training women since 2008. It is my mission to bring incredible confidence and pride to women all around the world. We all deserve to feel great about ourselves. Everyone always says change your life today, but no one ever provides how. My life goal is to provide the how to as many women as possible”

 

Kayla’s beliefs summarises the reasons as to why she appears on my IG feed. The publishing of her Bikini body workout guide that aims to motivate women into fitness has become a global success. For myself, I need motivation and encouragement to keep going and Kayla provides the perfect balance of tough love and lots of love. This guide is dominating and proves to be working for her hundreds of subscribers and millions of followers. Kayla’s Instagram feed is saturated with motivational images, not only of herself but of the women that have followed her programme.

 

Interview with Bryan Leong

 

In seeking a male student’s position on fitness accounts. I’ve kindly sat down with student and powerlifter Bryan Leong to quiz his perspective.

 

What do you look at for in terms of following a fitness account?

“Twofold.  For powerlifter’s accounts I am looking for advices in technical lifts. For accounts of Youtube’s celebrities, I mainly follow them for their persona.”

 

Who are your top favourite IG fitness accounts?

@Marksmellybell and @Silentmikke. The more I get into the sport of powerlifting, the more I study ways to maximize progress. One of many ways to achieve this is to dig into powerlifting-specific gym equipment and accessories. Marksmellybell and Silentmikke are the spokespersons of the company ‘How Much Ya’ Bench’, in which their IG accounts focuses mainly on demonstrating and test-driving their latest products. Plus occasional posts of motivations featuring top powerlifters in the US.

 

What makes them different from other accounts?

The one thing which all of these accounts stands out from the other is, they represent the pinnacle of different aspects and field of ‘fitness’. To be fair, based on the current trend of fitness, the content of every fitness-related accounts share 90% of similarities. But I rather follow those who are at best at what they do to receive the most reliable content.

 

Any other fitness related accounts you’d like to share with us?
  • @Marksmellybell for powerlifting motivations and advices.
  • @thebodymass for general student fitness activity log.
  • @Stevecook_32  for its unique approach to motivation and the preach to balance different goals and aspects in life.
  • @Dangreenpowerlifter for the ‘animal’ side of powerlifting. helpful in learning the mindset of a champion.
  • @Nikkiblackketter for her persona and physique.

 

Rumina Awal
Journalism, Media and Cultural Studies student
Cardiff University

 

 

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usnhyperdrive

USN Pre-Workout Comparison

Case study user reviews of Hyperdrive NO and BCAA Amino-Gro, based on 2-3 discrete usages at the recommended doses, as well as comparisons between the products and market alternatives. As USN offers a number of pre workouts, this will not be a comprehensive review of their range, so the two products will be considered stand-alone rather than representative of the USN range.

Hyperdrive N.O

 

usnhyperdrive

Hyperdrive N.O advertises itself as a stimulant based pre-workout powder with zero carbs and uses sensationalist rhetoric familiar to those who’ve shopped for pre-workout supplements before.  The stated benefit is to take your training to the next level through increased focus.  Based on the price and ingredient profile, the product aims to give you a mental boost alongside facilitating a pump at a very reasonable price.

On using this product a number of times, I certainly did notice increased focus and pump from its usage; the caffeine and pump ingredients seemed to do their job.  I can’t say I felt my performance really increased during these workouts, although I would suggest that’s because I am shooting for strength & work capacity rather than getting a pump and maintaining a strong mind-muscle connection, and I’m used to taking some caffeine before workouts.

In the below chart we look at a comparison between USN Hyperdrive N.O, BSN N.O.Explode, MyProtein Pulse V4 and BPI Vortex.

 

Hyperdrive comparion chart

From looking at the numbers, there are a few stand out points; firstly that this is among the best price you’ll find for a pre-workout and secondly that it has one of the highest average user review scores (although it’s up to you what difference that makes).  The relatively high dosage of Niacin along with the inclusion of D-aspartic acid and citrulline malate helps you achieve a solid pump, despite the latter two ingredients being dosed lower than is typically recommended.  The product states its position as a focus and pump product clearly by not including amino acids, and whilst the caffeine dosage is slightly less than competitors, the difference is inconsequential in my opinion. The product contains creatine at an unknown dosage (3g was estimated based on the proprietary blend weight, ingredient list and their typical doses), which to me is a bit of a pain but not a big deal.  Overall the product doesn’t go all out on the ingredient list but delivers what it promises at a great price.

As someone who typically just has a coffee before workouts (with a similar caffeine dosage to this product) but has dabbled with a wide variety of pre-workouts, I did notice a bit more focus using this product, and I definitely noticed more pump.  Given the low price, ingredients and high opinion others apparently have of it, I’d say this product is perfectly suited for the intermediate student athlete who wants a good workout with a solid pump and manages their recovery/intra-workout nutrition with other products.

 

BCAA Amino-Gro

 

BCAA AMINO-GRO_306g_FRUIT FUSION_new

USN describes this product as a performance enhancing supplement which uses BCAAs to reduce fatigue and help you get the most out of your workout due to fast nutrient absorption.  The product is available at a low price point and notably contains beta-alanine and glutamine; both typical in ‘performance’ based supplements to increase work capacity and improve recovery respectively.

After taking the supplement on several occasions it did produce a perceived effect similar to its competitors’ equivalent products; I felt able to hit my workouts a bit harder and I would suggest I experienced less DOMS compared to just having coffee before a workout.  Of course, it’s difficult to quantify these points and judging a product intended to improve performance only on how it makes you feel doesn’t make much sense; it would be great to test the effect of this product on a typical CrossFit workout for example, across a number of athletes.

In the below chart we look at a comparison between USN BCAA Amino-Gro, ON Amino Energy, MP Assault, MyProtein Pulse V4 and BSN AminoX.

‘-‘ means 0g, ‘?’ means the ingredient is included but its quantity is not stated (some of these have been estimated)

 

 

Amino-gro comparison chart

From looking at the numbers, it’s clear that USN have positioned this product as a predominantly BCAA powder, given the lack of caffeine and creatine, and the amount and ratio of BCAAs is respectable.   The citrulline malate is arguably under dosed, but not critical.  The beta-alanine dose is actually fairly moderate, although it’s more than enough to cause the skin flushing and tingling which the ingredient is known for.  The average user review adds very little to the debate, with fairly consistent scores across the products.  Overall this product seems to be a fairly priced attempt at a peri-workout supplement which uses a few solid ingredients without lots of bells and whistles.

Given my experience with this product and a number of similar products, I would say BCAA Amino Gro delivers what you’d expect at a fair price; it’s not going to blow your mind but could certainly be part of a sound training and nutrition routine.  I’d recommend an intermediate athlete looking to improve their workout a bit and recover quicker to try this product and compare their personal results against other, similar products.  This product is especially useful if you’re avoiding creatine or caffeine, or want to manage those supplements separately.  As a word of caution to those unfamiliar with beta-alanine; start with a low dosage to judge whether it causes uncomfortable skin tingles for you, they’re harmless and subside with continued use but can be very distracting at first.

 

MASS Athlete reviews

Cari Davies – “I thought flavour was the best I’ve tried and it was an okay pick me up which is what I needed after getting home from work and not really feeling it but it wasn’t a particularly great buzz yet gave me awful itchiness so overall not a big fan”

Theo Morgan – “Pros – good amino acid profile with leucine valine and isoleucine in a 2:1:1 ratio. Glutamine helps a lot with recovery and reducing DOMS. The beta alanine does give you energy helps maintain performance in the gym.

Cons– really high beta alanine content gave me some major itchiness when I had a double serving. Could use some more stimulant content like caffeine to make it better as a preworkout, I would probably go for a more stimulant based pre for a heavy lifting session.

Overall – good recovery and sustained energy and performance in the gym however I would prefer more of a buzz if I was going to use it as a pre workout on its own.”

 

Shaun Howell
Phd Student
Cardiff Club President, StudyFit ‘Eye on Science’ columnist, CrossFit and Strength Expert

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joshleader

Interview with shredded student Josh Leader

University: Leeds
Degree title and year of study: MBCHB MEDICINE AND SURGERY (3RD YEAR)
BSc CLINICAL SCIENCES (CARDIOVASCULAR MEDICINE) 2014
Age: 21
Height: 170cm
Weight: 160lbs

 

How long have you been weight training?

3.5 years

 

What got you into weight training?

I was a keen sportsman at school and wanted to improve performance.

 

How did you get into competing in physique?

I did a fair amount of fitness and underwear modelling when I was 18; one of the photographers suggested I considered competing so I looked into it chose the class that suited me best and the rest is history. Only those who have also competed will truly understand the reason why. The feeling you get after weeks of dieting, intense training and prolonged cardio are all worth it when you have the opportunity to display your physique and the improvements you have made.

 

 

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What have you gotten out of competing?

First and foremost, competing has allowed me to meet so many amazing people who all share the same passion for bodybuilding and fitness like me. Through competing I met Pat Warner, CNP professional sponsored athlete and 2009 UKBFF British Championship, who I class not only as a mentor, a training partner but most importantly also a very close friend. Competing has given me a lot of discipline and allows me to remain focused. Following a strict routine has actually allowed myself to be more successful at University as my busy regime means that I have to utilize my time very efficiently in order to ensure that everything gets done to my best ability. Competing has also taught me how to present myself with confidence without appearing arrogant.

 

 

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What are your goals for the future?

In 2015, I have the UK Nationals event on 12th April where I aim to qualify for the European Championships in both the open and junior classes, the British Finals, the Arnold Madrid as well as the Amateur Olympia being held in Liverpool later this year. My goal is to be the youngest ever IFBB Physique Pro from the UK and seeing as I am only 21 years of age, I still have 4 years to make this a reality! I am deeply passionate about the science surrounding bodybuilding/fitness and wish to utilize my status as a qualified doctor to help educate others.

 

What are some of the difficulties in achieving the ideal physique as a student?

  • Balancing workload with time available to train
  • Restricted budget to afford the correct nutrition, gym membership, supplementation, competition fees, tanning, posing courses etc.
  • Becoming isolated from other students, as those who do not compete do not often understand the reason we go to the lengths we do
  • Furthermore, competition prep can often prevents us from eating/going out socially

 

 

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How is university conducive to concentrating on your physique?

 

University is the ideal time to concentrate on my physique as I have total independence of what I do. The structure/routine that is required for competition prep helps me to remain productive and organized whilst on placement too. I tend to find the busier I am, the more I achieve.

 

What are some of the misconceptions held by students who want to get ripped?

Students often believe you need to do copious amounts of cardio and to do very low carbohydrate diets in order to get ripped. This is not the case at all. There is not a set formula; everyone has different genetics. You just have to find what works best for you. You should remember fitness is a lifestyle and should not feel like a job. It is a continuous process of progression so whatever you chose to do should be maintainable for your circumstances.

 

 

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Who do you go to for training/nutrition advice?

I have always read about different training/nutrition protocols on the Internet, on websites such as bodybuilding.com or musculardevelopment.com.

As previously mentioned, Pat Warner, is currently mentoring/prepping me for my upcoming competitions this year. We call him ‘The Illusionist’ due to the dramatic changes in the shape and condition he has helped make possible in such a short period of time. Mr. Warner is an extremely smart trainer and no session is ever the same. We hit the muscle with different tensions, from different angles and with different tempos. This way the body never knows what is coming next and has to constantly adapt. I feel this is the secret to stimulating optimal muscle hypertrophy as well as achieving as much detail as possible.

 

How do you feel about the stereotypes of students leading unhealthy lifestyles?

I feel that stereotyping in general is an extremely negative aspect to society and we should all try not the band certain groups of people together. Everyone is unique and should be treated this way with no labelling or stigma attached. I personally think that due to the emphasis being placed on aesthetics and body image in the social media, that everyone is becoming a lot more body conscious. This is reflected in the increasing number of students who attend the gym and are beginning to implement healthy diets. The poor habits tend to occur in Fresher’s at University but once the novelty has worn off, people soon alter their lifestyle. I also find that medical students tend to have better habits due to the larger load of work, which makes it difficult to go out on a constant basis.

 

Five foods we would find in your kitchen:

Cod, rice, oats, supplements, broccoli

 

Josh Leader
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flexibledieting

Weight Loss through Flexible Dieting – Daniel Olusina

Are you tired of doing endless cardio with no signs of weight loss? Eating the same “clean” meals over and over causing you to cheat regularly? Would you like to learn of a new approach that enables you to treat yourself daily? Then flexible dieting aka if it fits your macros may be just the approach you need.

 

Name: Daniel Olusina
University: Kent
Course: Actuarial Science
Year of Study: Graduated in 2015

 

Macro and Micronutrients

  • Macronutrients are nutrients that provide calories and energy. They’re found in all foods and are made up of carbohydrates, proteins and fats.
  • Micronutrients are vitamins and minerals required in small amounts that are essential to our health, development and growth. They are widely found in an array of fruit and vegetables.
  • By knowing that all the food that we eat is merely just a certain amount of macro and micro nutrients, we can track them and know precisely how much we are actually eating.

 

 

danielolusina

How to Track What You Eat

  • Any food can easily be tracked using the MyFitnessPal app. This app can be downloaded on any of the latest smart phones or can be accessed on the internet.
  • Log each each meal you eat by logging the individual foods used to make up that meal. Doing so you will find out the exact amount of macro and micro nutrients you’ve consumed in that meal.
  • Food on MyFitnessPal can be logged by either weighing out each food using a weigh scale and searching for the food & the amount of if on myfitnesspal or if you’re using the the myfitnesspal app on you’re smart phone then there is a feature where you can scan the barcode which will immediately show you the amount of macronutrients in the food you’ve just scanned.
  • This can be very handy when you’re out looking to treat yourself but are unsure of whether the desired food (poptarts for me) will fit the total amount of macronutrients to be consumed for the day.

 

Caloric Deficit

  • By tracking our food on MyfitnessPal we are able to find out the total macro and micro nutrients we are consuming and thus the total amount of calories we are consuming
  • Depending on the total amount of calories we are consuming, we may be in a caloric surplus, deficit or maintenance.
  • Caloric surplus is where we are consuming more calories than the energy we’re expending during the day and thus gaining weight (the amount depends on how big the surplus is).
  • Caloric maintenance is where we are consuming the same amount of calories as the energy we’re expending and thus our weight stays the same.
  • Caloric deficit is where we are eating less calories than our caloric maintenance and will therefore lose weight

 

Flexible Dieting Coming Into Its Own

  • What I advise is to track the amount of food you generally eat over one day.
  • See what the total amount of macronutrients is and keep that the same throughout the entire week.
  • That doesn’t mean eat the same food over and over. Eat a wide variety of food and meals but make sure at the end of the day it all adds up to the same amount of macro and micronutrients which were consumed on day 1.
  • Whilst you’re doing this I also suggest weighing yourself daily. First thing in the morning after using the toilet. This is to track weight progress. At the end of the week add all the weights together and divide them by 7 to see your average weekly weigh in.
  • If you’ve seen that your weight has gone up then you are in a caloric surplus and may need to reduce your macros slightly (either carbs or fats) however if your weight has gone down then you’re in a caloric deficit and just need to keep maintaining the same macronutrients to keep losing weight (if weight loss is your goal).
  • My rule of thumb is whether you were in a caloric surplus or deficit for week 1, if you are looking to lose weight then fats should be around 60g a day for guys and 50g for women to make sure you are still eating an adequate amount of fat to help maintain bodily functions.
  • Protein should be at least 1.2g per pound of bodyweight but this can be more and carbohydrates throughout the diet phase should be kept as high as possible despite this being the macronutrient that you’ll be looking to reduce every so often when reducing calories further.

 

 

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Average Weight Loss

  • So now we’ve set our macro and micronutrients its time for us to lose some weight!
  • If you’re already losing weight on your current macros then just stick with it and enjoy fitting them small daily treats into those weight loss macros.
  • You should be looking to lose around 0.5-1kg a week on average so a sufficient caloric deficit of around 300 below caloric maintenance may be all that is needed.
  • However fat loss isn’t linear so it could a loss of 0.2kg one week and 1.3kg the next.
  • Try your best to keep fat loss at under 1kg a week as if it is over it may cause a loss in muscle tissue as well, which is not what we want if we want to be looking toned.

 

Busting weight plateaus

Lower carbs, higher cardio, more intensity in gym
  • If your weight loss has stalled then fear not for there are many ways to combat this.
  • As 1g carbohydrates is equal to 4 calories then by merely reducing the daily amount of carbohydrates by 25g you’ll have reduced the daily calories by 100 calories!
  • This small refinement may make all the difference and allow the weight loss to continue
  • Another way is increasing the amount of calories you are burning through increased cardio. I would suggest HIIT (high intensive interval training) starting with once a week for 15mins (12-15secs flat out, 45sec to 1min rest) and then increasing to twice a week if weight plateaus. HIIT causes the body to experience an afterburn effect that will cause it to burn many calories throughout the day even when you’re at rest.
  • Incorporating Steady State cardio in terms of burning a specific amount of calories is also useful but doing this to burn a large amount of calories many times a week may induce metabolic damage so use it sparingly.
  • Increasing the intensity of your weight training workouts will allow you to burn even more calories and thus be further into a caloric deficit. Supersets, dropsets and less rest periods can all be utilised to make you train even harder and thus burn more calories.

 

Refeeds vs Cheat Meals

Once a Week
  • We’ve all been there, just lost a kg and we want to reward ourselves with a KFC bargain bucket.
  • STOP RIGHT THERE!
  • Unless that bargain bucket fits your macros (which I doubt it will) then refeeding may be the answer to eating more and potentially losing even more weight
  • Instead of plain cheating and eating food we know is extremely high in fat we can instead eat roughly 150-200% more carbs on a refeed day.
  • On this refeed day our fats should be lower than a normal diet day (around 10g less or so) and protein should be around the same level or a little less.
  • This will cause our leptin level (fat burning hormone) to spike temporarily as it is normally fairly low when we are dieting.
  • Our metabolism will therefore increase and when you go back to your normal food amounts you may notice that you’ve lost even more weight which is what we all want.

 

So lets all ditch the 6 meals a days of sweet potato, lentils and plain diced chicken and start having a wide array of meals that fit our caloric deficit macro and micronutrients!

 

Daniel Olusina
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press up

Push Up, Or Shut Up!

Reinventing the push up into a viable bench press alternative.

 

You love to bench press. Everyone does. It’s a simple move, you can load up big weights on it, and it trains major muscles you love to see in the mirror. However, the bench press isn’t always the safest option. If you don’t have a spotter, it can be dangerous to overload yourself to a point where you might fail a rep and need the bar lifted off you. Furthermore, excessive bench press in your training can lead to a whole host of shoulder issues. Sometimes, when training your chest and triceps, it can be useful to revert back to the bench presses little brother; the PE teachers favourite; the push up.

You probably left the push up behind as soon as you discovered the bench press. You now probably view it as a warm up exercise, cranking out a few sets of 10 before you start your chest day. However, by a few simple tweaks shown in the exercises below, we can amp up the intensity of push ups so you can get great upper body results without even touching a weight.

Before you try some of the more intense and advanced push up variations, here are some key coaching points to make sure you’ve mastered the ordinary push up.

 

  • Make sure your hands are placed directly below your shoulders to ensure you’re stressing the correct muscles.
  • Keep your elbows tucked to your sides. Flared elbows are one of the most common mistakes when performing a push up. To help you keep tucked elbows, imagine you are trying to grip a business card in-between your arm pits.
  • Maintain a straight and rigid body. A rigid body during a press up involves straight legs, hips not sagging and a neutral spine position. To help with this, tense your glutes and core as well as pressing your legs and feet tight together before starting to complete your push ups.
  • Get low enough. Lowering yourself to the correct position in a push up ensures you work your muscles through a full range of motion. Lower yourself til your face is 2 to 3 inches off the ground then push away again.

 

Regular push up - start-finish position

Regular push up – start-finish position

Regular push up - mid position

Regular push up – mid position

 

 

 

 

 

 

 

 

 

 

Once you can perform a good set of 20-25 push ups following the coaching points above, it’s time to attempt some more advanced versions of the push up. Caution! Huge pecs and massive triceps may result from completion of these exercises.

 

Staggered push up

Set up: Set yourself up for a normal push up; hands below shoulders, core braced, elbows tucked. Now, take one hand and move it forward until it is below your eye line. Your hands are now in the staggered position.

Execution: Lower yourself as normal, then focus on driving through your hand that is still below your shoulder on the up phase. Use your more forward hand as a support. When you’re done, take a short rest, switch which hand is forward, and repeat.

 

Staggered push up - start-finish position

Staggered push up – start-finish position

Staggered push up - mid position

Staggered push up – mid position

 

 

 

 

 

 

 

 

 

 

This move increases the intensity on one pectoral at a time, by increasing the work each side does during one rep. It is a good first move to attempt after mastering the regular push up. Aim for 15 – 20 reps each side before attempting archer push ups.

 

Archer push up

Set up: Again, set yourself up for a normal push up; hands below shoulders, core braced, elbows tucked. This time take one hand and extend it out to the side of your body. Raise your extended hand off the palm onto just the fingers and make sure that arm is straight. Imagine looking down on your body and you should see an image similar to an archer with his bow. Your extended hand is ‘drawing the arrow’ while the hand still under the shoulder is ‘holding the bow’.

Execution: Similar to the staggered push up, focus on driving through the hand still under your shoulder. Your extended arm should bend slightly as you lower to the bottom point of the push up. Switch sides again and repeat.

 

Archer push up - mid position

Archer push up – mid position

Archer push up - start-finish position

Archer push up – start-finish position

 

 

 

 

 

 

 

 

 

 

The archer push up is very similar to the staggered push up in that it isolates the work onto one side of your upper body. However, by moving the non-working arm laterally and further away from the body’s midline, the support is reduced, so the intensity placed on the working arm is further increased. Aim for 10 reps each side before moving on.

 

Lateral push ups

Set up: Slightly different to the others, you start lateral push ups with both arms extended laterally away from the body. If you looked down on your body, it would resemble a cross. You can keep your fingers facing forwards, or point them out laterally too; whichever is most comfortable for you.

Execution: Lower yourself down towards your left hand. You should be moving diagonally downwards, trying to get your left pec as close as you can too your left hand. Drive back up and away so your body becomes central again. Immediately repeat to your right side.

 

Lateral push up - mid position

Lateral push up – mid position

Lateral push up - start-finish position

Lateral push up – start-finish position

 

 

 

 

 

 

 

 

 

 

This exercise provides a more dynamic version of the archer push up, and the different movement pattern makes it a difficult move to master. Aim to hit 16-20 reps before attempting the daddy of all push ups; the one arm push up.

 

Conculsion

It is hard to let go of the staple upper body exercise of the bench press. Most of us are comfortable and feel at home with a bar above our chest, but you can achieve similar results, in a safer and equally as challenging environment with the push ups shown above. And as if this article hasn’t already done enough to convince you to try some advanced push ups in your next upper body workout, always remember that push ups work your core at the same time as your pecs and triceps.

 

Mark Harvey
Loughborough University
BSc Sports and Exercise Science

 

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Insulin – The Muscle Building Hormone

Insulin is a protein that is secreted from the pancreas when a carbohydrate or protein source is ingested into the body. It is transported in the blood in order to regulate blood glucose levels as they must be closely monitored by the body in order to ensure internal conditions in the body remain stable and constant.

Insulin’s Roles in the Muscle Cell

Promotes
  • Glucose uptake across the cell membrane
  • Glycogenesis (Glycogen synthesis)
  • Amino acid uptake
  • Protein synthesis
Inhibits
  • Gluconeogenesis (the generation of carbohydrate from non carbohydrate sources – ie inhibiting protein degradation)
  • Glycogenolysis (the breakdown of Glycogen to glucose)

 

The conclusion of all of that is that insulin plays a huge part in muscle building as it allows for better amino acid uptake resulting in greater levels of protein synthesis. Furthermore, it increases glucose uptake into the cell, which results in fuelling muscular contractions. Does that mean we should look to maximize insulin levels throughout the body and we’ll experience great muscle gains with no negative effects, yes?

Not exactly. Insulin also has an anabolic affect in adipose (fat) tissue and it decreases the rate of lipolysis (fat breakdown) thus decreasing fatty acid plasma levels stopping the body from utilizing fats for energy.

 

In order to avoid insulin’s anabolic affects in the adipose tissue it’s ideal to be as sensitive to insulin as possible, to allow muscle cells to be able to utilize it effectively to fuel contractions and aid in protein synthesis. The more desensitized the insulin receptors become, the lesser ability the muscle cells have in utilizing the insulin and the more insulin is used in lipid formation and fat storage. The leaner an individual is the more sensitive they will be to insulin and thus, that individual may find it far easier to add muscle, as their insulin will be able to transport glucose and amino acids efficiently. This is where the ‘dirty bulk’ theory is shown to be false as leaner individuals are far more anabolic than individuals who carry a large amount of excess body fat.

 

Insulin Levels and Post Workout

 

z274Your body is most sensitive to insulin at particular times throughout the day. One of these is after a resistance training workout, so post-workout is a good time to have a source of carbohydrates and protein to spike insulin levels. Post-workout is when your muscles need nutrients urgently as they’ve just been broken down by your training and your body will be in a very catabolic (breaking down) state. Around 30g of fast digesting carbohydrates post workout with a source of easily digestible protein is sufficient to maximize recovery and protein synthesis. Followed by adequate intake of overall calories throughout the day.

 

 

7 Ways to Achieve Greater Insulin Sensitivity

 

  1. Resistance training
  2. Cardiovascular training
  3. Low carbohydrate/ High fat nutrition
  4. Manipulating carbohydrate levels over time e.g. Carbohydrate cycling
  5. Eat plenty of Omega 3 fatty acids (found in oily fish and nuts)
  6. Control blood glucose levels by avoiding massive insulin spikes caused by eating large amounts of fast digesting carbohydrates. Complex carbohydrates with sources of protein and fats affect blood glucose levels less, alongside high levels of total daily fibre.
  7. Regular consumption of cinnamon in the diet and supplementing with ALA (alpha lipoic acid) has been linked with increased sensitivity (ALA can be found in the diet in foods such as broccoli, spinach and tomatoes but in smaller amounts than in supplements).

 

Justin Bland
University of Leeds
BSc (hons) Sport and Exercise Sciences with Physiology
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The 2015 MASS Student Physique Championship qualifiers

Tans radiated, smiles glistened and bodies rocked: How our students battled it out in attempt to qualify for the Mass Student Physique finals in London this April.

 

This March saw an array of talent in both the Midlands and Southern SPC Regional qualifiers. More than 100 of the best student physiques flocked from across the country to each show, managing to sell out both Leicester’s O2 Academy and Southampton’s Student Union in celebration of the student athlete. Both heels and standards were set sky high, filling our stages with professionalism, sportsmanship, and a positive example for students everywhere to follow.

Posing was in full force, with Manchester’s medic Sam Parsons and Exeter’s Adam James impressing the judges enough to take home awards for best stage presence of the day. The talent displayed in the Women’s bikini categories proved particularly hard to judge; finalist Rosie Williams, Serife Ustuner and Liberty Pullen demonstrated incredible presentation skills in the Southern qualifiers, while Nikita Scholes, Holly Couzens and Sarah Baron shone for our Midlands judges.

 

 

LEICESTERemily      LEICESTERfeyi

Emily Wilson & Feyi Oyebode, Midlands regional overall champions

 

Bournemouth served to be the South’s hottest Uni, gaining overall best team of the day as well as celebrating Tom Vessey’s victory in the Men’s Athletic category. Other successes included George Morgan, Roehampton’s winner in the Men’s Fresher’s category and Nathan Etherington, Plymouth’s short physique victor.  Daniel Olusina, former self-confessed “stick-thin” physique, was announced proud winner of both the Men’s Tall and overall Men’s Physique of the day. All praises for the healthy lifestyle, Olusina urges anyone to get involved,

“With hard work, dedication and consistency you can build the body you want!”

Other athletes, who are living proof of the latter, included Midlands overall Men’s champ of the day, Feyi Oyebode and both Women’s bikini winners, Hattie Moran of Westminster and 20 year old Emily Wilson of Coventry.

Each student has undergone an incredible individual journey throughout the SPC process, proving the mental discipline required to compete at this high level. Best friends and gym buddies, Duncan Barry and Jake Sales, demonstrated that physique competitions delve far deeper than surface looks

“It’s changed our mentality towards all aspects of life, and it’s great that we can do it side by side”

 

 

SPCsouthern      SOUTHERNbikini            Daniel Olusina & Hattie Moran, Southern regional overall champions

 

Unlike professionals in the industry, the students have had to juggle their rigorous training and nutrition with the hardships of student life. First time competitor, Megan Coldicott, who studies adult nursing at De Montfort University, told us,

“I train twice a day; I start with fasted cardio followed by a weights session later. It’s been hell but so worth it-I’ve never seen my body like this!”

Coventry’s 23 year old Josh Sainsbury-Bow, who gained 2nd place in the Men’s Athletic Category, believes the healthy lifestyle is well worth the time and money

“It can definitely be expensive, but I’ve saved a lot on alcohol!”

When asked to advise other students wanting to compete, Josh Bridgman, winner of the Men’s Physique, insisted,

“Just get out and do it! It’s the best thing you’ll ever do!”

 

 

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Congratulations to all our inspirational competitors, who proved being a student doesn’t have to mean sleeping all day and drinking all night: we can’t wait to see what you can bring to the championship next year!

 

By Britta Zeltmann
Cardiff University

 

Links
Midlands Scoresheet
Southern Scoresheet
Finals Scoresheet
Competition Page

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MASS’s Strongest Man 2015

The first ever MASS strongman competition was held in the ‘larger than life’ Warehouse Gym this March.

 

Amongst murals of the Kings and Queens of strength and acres of gritty strength machines for people who mean business, athletes from across the country battled it out to be crowned the strongest and hopefully earn points for their university in the MASS games.

 

strongman Geoff

 

After some close weigh-ins and an explanation of the events from MASS chairman David Bissell, the day quickly got underway; starting with the farmer’s carry.  From the outset a high standard of competition was evident, amidst an atmosphere of encouragement and good natured competitiveness familiar to those who attended previous MASS events.

From the females, Cari Davies and Catherine Smith were neck and neck for first place alongside a strong performance from Sharon Shergill. Catherine dominated the log press to nudge ahead at the second event but a comeback from Cari’s now legendary deadlift skills left it all up to the last event; Catherine narrowly pipped Cari to pull the overall result back to a draw.  This meant that Catherine won the junior gold medal, Sharon won silver from the juniors and Cari won the senior gold medal.

 

 

catherine

 

From the males, Zib Atkins blazed through the events in first place across the board from the 85kg category, including a sub 30s time to load a 50kg stone, 65kg kettlebell and 70kg sandbag at the end of a 15m carry. This landed him squarely with the 1st place senior prize, alongside Jacob Hetherington as first place junior following the quickest time to load up to the 80kg atlas stone.  The 105kg male category was more contested, although a solid senior victory was earned by Geoffrey Kirby, following a spectacular 43 reps at the 180kg car deadlift and RAPID 105kg atlas stone loading.

 

 

strongmanjazeer

 

Finally, the MASS games points were awarded, including 25 points to Loughborough in first place, 20 points to Cardiff in second and 16 points to Nottingham in third.  Overall, the first MASS strongman competition was a great example of the friendly, supportive and competitive student strongman community. And we got to pick up a car, which is pretty cool!

 

Words by Shaun Howell

Links
Scoresheet
Competition Page
Event Photos

 

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Green Tea – A Natural Fat Burning Supplement

With the number of people in the gym ever increasing, treadmills smoking and the sight of people crunching widespread, the question burning everybody’s’ lips, does that magic supplement exist? A powder or capsule that can torch fat naturally?

 

Name: Brandon Tiller
University: Southampton
Course: Biochemistry
Year of Study: 2nd Year

There are whispers in the corners of gyms, telling you this and that, those sceptics laughing the idea off, and those who sink down every supplement thrust upon them with the hope it is the one. I’m sure you’ve heard of green tea extract amongst those whispers, but is the cousin of Britain’s famous brew really a heavyweight in the fat burning industry?

 

greentea

 

The Fundamentals of Fat Loss

Lets begin right at the foundation. Every time we chow down on that man-sized, muscle fuelling, umpteenth meal of the day, desperate to squeeze as much muscle-building potential out of our bodies as possible, excess calories eaten in the form of fats and carbohydrates are no use to the body and are packed together and then stored for a later date as triglycerides, or fatty acids within fat cells, and to some degree liver and muscle cells, a process known simply as lipogenesis.

Being the automated machine it is, our body thinks this is ideal, however, in the eyes of a fitness enthusiast, this is disastrous. These fatty acids have a very high energy yield (9kcal/g) compared to that of carbohydrates (4kcal/g) and are therefore retained and stored with more abundance than glycogen.

The Process of Fat Burning

Fat-burning itself is achievable in one of two ways, increasing the bodies metabolic rate, the breakdown and use of fatty acids as an energy source or raising the activity of enzymes that act on fat cells to maximise the availability of these fatty acids.

In the case of fatty acid breakdown, a process known as β-oxidation occurs, in which the triglycerides are catabolised (broken down) back into fats and carbohydrates to be burnt as energy. Much like shovelling coal into the furnace of a steam train to keep everything moving. Not to worry though, that dreaded C word, synonymous with muscle building, is positive in this case, and completely unrelated to muscle catabolism.

Now this all sounds a little bit tricky, when ideally, all we are concerned with is walking down that beach with a six pack so chiselled you could grate a block of cheddar on it.

 

 

David_bissell_bike_4_low_res

The Key to a Sculptured Physique

That is where green tea may potentially be the Holy Grail, the key to a sculptured physique. How is it that a plant can be related to such a complex mechanism though? And does it have a significant effect? Well, once the kettle has boiled and the bag is brewing, catechins (natural chemicals present within the leaves) are extracted into the water and it is these small compounds that can make such a big difference!

The noted catechin in green tea is called Epigallocatechin gallate; we’ll call it EGCG for short to save a mouthful. And studies with this have been conducted to define fat-burning fact with fiction. Different doses of EGCG and a placebo were given to active men to identify whether or not it has the ability to increase β-oxidation of fatty acids and assist in fat-burning.

Across all studies, it was conclusive that supplementing with EGCG did in fact aid fat burning across the board.

 

Epigallocatechin gallate (EGCG)

Reasons for this are not yet set in stone, but are proposed to be down to one, or a combination of these three ideas. EGCGs ability to increase fatty acid breakdown, decrease fat cell production or reduce fat absorption in the small intestine, not too bad for something you can sip on and enjoy whilst you relax and read this article.

Surprisingly, lower doses of EGCG (300mg/day) were more beneficial than higher doses (600mg/day), increasing β-oxidation by up to 33%, compared to 20% respectively within two hours of meal consumption.

However, the exact level of EGCG in a single cup of green tea is not definitive, which is why many sports supplement manufacturers have developed their very own ‘Green tea extract powder’, an accurately dosed powder that provides the ideal amount of EGCG as well as high levels of additional antioxidants that have a host of other health benefits!

 

It must beegcg noted though that the greatest effects were seen whilst the EGCG was supplemented with 200mg of caffeine, a stimulant of the nervous system that controls the release of adrenaline into the blood stream, hormones that act to mobilize fatty acids and, of course, give you crazy levels of drive and intensity whilst busting your guts in the iron clad dungeon.

Increases of up to 50% were reported, so why not combine Green tea extract powder with Caffeine for the best possible benefits.

 

As it stands, there may be truth behind those whispers after all. Green tea extract alone will not build the lean body of Adonis; intense and smart training coupled with a calorific deficit will be the main factor.

 

But, like Rome, a ripped body is not built in a day, who’s to say the Romans didn’t use all the help they could get?

 

Brandon Tiller
Facebook Brandon Tiller Fitness
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Twitter @btillerfitness

 

 

 

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powerliftingmax

MASS Powerlifting National Championship Report

Following the growth of MASS Powerlifting and the successful regional championships, 40 student athletes filled Bethnal Green Weightlifting Club along with dozens of spectators and GBPF officials to find the best of the best at the MASS National Student Powerlifting Championship.  A truly ‘down to business’ gym set the perfect tone for a day of serious heavy lifting, and the friendly staff perfectly complemented the supportive and encouraging atmosphere.

The group was split into 2 waves across 9 represented categories from 17 universities, proceeding as usual through Squat, Bench and Deadlift with 3 attempts at each starting with the lightest female and ending with the heaviest male.  The lightest women, at 52kg, put in some strong performances with Becky Montague pipping Alexandra Langberg at 235kg to 232.5kg totals.  The 57kg female group was the most contested with 4 athletes and Catherine Smith coming in top place with a total of 282.5kg thanks to a 140kg deadlift, although Carrie Shearer’s 105kg squat scored her 2nd in the group. Of the 63kg females Cari Davies stole the show with a 302kg total thanks to a 160kg deadlift amidst a roaring crowd, although Elly Bar-Richardson did pip her on the Bench Press with a 50kg press. In the 72kg female category, Kimberley Cowell and Ursula Artjoki tied for highest total with 282.5kg, although Ursula’s slightly higher Wilks earned her 1st place.

 

 

NATIONALSsquat NATIONALSbench

From the lightest male category, Amrik Mehta put in a solid performance at 66kg with a 475kg total that would have won him the 74kg category crown too, although that went to Joshua Foo with a 462.5kg total after a big 240kg pull. From the 83kg males, Zib Atkins stormed his way to 1st with a huge 615kg total that also would have won him a crown at the next weight category, in part due to a 230kg squat. The 93kg men’s crown went to Ryan Strother for being slightly lighter than Oliver Sawyers after they both totalled 590kg, although the standout performance from the category was Oliver’s big 270kg deadlift.  From the heaviest men’s category, at 105kg, Marcus Jolly thrived on the support of his friends and managed a big 635kg total following a 275kg deadlift to have the biggest total of the day.

 

 

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Overall, Zib Atkins achieved the highest male Wilks at 412 followed by Amrik Metha and Marcus Jolly, and Catherine Smith achieved the highest female Wilks at 343, followed by Cari Davies and Carrie Shearer.  The battle for best university was hotly contested but Loughborough achieved the highest Wilks total with 1430, followed by Cardiff at 1294 and Bournemouth at 962.  Finally, MASS games points were awarded, prizes were distributed and plates were put away to mark the event of another brilliant MASS example of competition and community amongst student strength athletes.

 

 

PL

A huge thank you goes to the event sponsor USN – Ultimate Sports Nutrition, to Bethnal Green Weightlifting Club for hosting the competition and to all the spotters and plate loaders who made the day possible.

Links
Scoresheet
Competition Page
Event Photos

 

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Carb Cycling Explained – Justin Bland

Carbohydrate cycling is a method of carbohydrate manipulation that utilizes days of eating both high and low amounts of carbohydrates on a daily basis.

Name: Justin Bland
University: University of Leeds
Course: BSc (hons) Sport and Exercise Sciences with Physiology
Year of Study: Graduated in 2015, Starting an MSc Nutrition.

 

Why Carb Cycle?

  • Improves insulin sensitivity
  • The low insulin levels from the low carbohydrate days will allow for more efficient fat burning as insulin blunts lipolysis (fat burning)
  • Helps spare lean muscle mass as the high carbohydrate days allow carbohydrates to become the primary energy source so the body wont be converting excess amino acids in the body for energy. Also carbohydrates cause an increase in insulin levels which is a highly anabolic hormone that aids in protein synthesis
  • High carbohydrate days help blunt cortisol levels. Cortisol is a catabolic hormone which is released during times of stress and dieting, so blunting its catabolic effects aid in the maintenance of muscle mass
  • Can be adapted for both fat loss and weight gain by manipulation of overall calorie levels.
  • When looking to increase in muscle mass, carbohydrate cycling is a good way of minimizing excess bodyfat due to the low carbohydrate days blunting the insulin response and the high carbohydrate days which increases the hormone leptin, leptin is one of the best fat burning hormones. Leptin levels decrease when in an extended period of calorie restriction, so high carbohydrate days allow for extra calories to be eaten and enables leptin levels to increase and therefore increases fat burning.

 

 

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Examples

This example is for an individual weighing 180lbs looking to decrease body fat levels on 2000 calories a day (with the individual being a 500kcal maintenance deficit daily). Protein levels stay consistent throughout the whole week but carbohydrate and fats are manipulated daily, hence the name ‘carbohydrate cycling’ ;).

  • Day 1- P-216g C-100g F-82g Calories-2000
  • Day 2- P-216g C-100g F-82g Calories-2000
  • Day 3- P-216g C-100g F-82 Calories-2000
  • Day 4- P-216 C- 250g F-40g Calories-2224
  • Day 5- P-216g C-100g F-82g Calories-2000
  • Day 6- P-216g C-100g F-82g Calories-2000
  • Day 7- P-216 C- 250g F-40g Calories-2224

 

This is obviously just a theoretical example trying to illustrate the concept. This person is following 3 low carbohydrate days at 100g a day, followed by one high day of 250g. Then the person has 2 more low carbohydrate days at 100g daily and one high day at 250g.

The pattern is; low,low,low,high,low,low,high.

Looking at the weekly picture your calorie intake will average out at a deficit throughout the whole week, which will result in a loss in bodyweight. The manipulation of carbohydrate levels, will allow the benefits of insulin’s anabolic properties and increase in leptin levels on high days and the fat burning benefits on low carbohydrate days, due to the lack of circulating insulin.

Another common method of carb cycling is to match your carb intake with the size of the muscle group your training that day. Leg days being high carb days, upper body being medium carb days and cardio, abs and rest days being low carb days. This can be seen as a more efficient use of the energy source, maximising your carb intake when it’s most needed and making sure your hormones are in the right place for each particular training day.

 

 

Justinbland

Progression

When results start to slow down you can tweak your plan to help revive progression. Ways to progress carbohydrate cycling…

  1. change the amount and order of low/medium/high days you do
  2. change the amount of carbohydrates you eat on low/medium/high days depending on your goals
  3. increasing calorie expenditure from exercise.

There are a variety of progressions available to you when looking to keep progressing. But as with every diet, remember not to use all your tools at once. Little changes over a long period of time will see greater long term results.

 

Justin Bland
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Twitter @blandjustin
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britishweightlifting

Brunel University Win British Weightlifting Student Champs!

Brunel University secures overall team result at British Student Weightlifting Championships

 

British Weightlifting Student Championship
Saturday 21st March 2015
St Mary’s University
www.britishweightlifting.org

 

Brunel University held off strong competition to come out on top of the British Student Weightlifting Championships with an impressive overall score of 222 points.

 

Brunel’s result was followed by an overall point score of 205 from Middlesex University and a third place finish from competition hosts St Mary’s University, who achieved a score of 197.

 

At the centre of Brunel’s team was a first place finish from Kristian Mcphee in the men’s 77kg category, followed by a closely fought battle in the men’s 85kg category where Lewis Ridett edged Imperial College London’s Liem Bui-Le by 3kg, lifting 118kg in the snatch, 150kg in the clean and jerk, achieving a total of 268kg.

 

Kristian and Lewis’ success was followed by  second place finishes from Rachael Radman in the women’s 58kg category and Ryan Hambidge in the men’s 62kg category, as well as a third place finish for Patrick Maris in the men’s 105kg category.

 

The competition also hosted Olympic Development athlete Noorin Gulam who entered the Championships off the back of a gold medal result at the English Weightlifting Championships in February. Noorin continued her current run of form with a first place finish in the women’s 53kg competition, achieving 65kg in the snatch and 80kg in the clean and jerk, equalling a total of 145kg.

 

brunel-e1427298622621

Brunel University Weighlifting Team

 

 

 

 

 

 

 

 

Participants also had the opportunity to receive some words of advice and meet double Olympic Champion Ilya Ilyin, who attended the Championships as British Weight Lifting’s special guest.

 

Commenting on the competition, Ashley Metcalfe, British Weight Lifting CEO, said: “It was brilliant to have so many young athletes competing over the weekend and to see such talent emerging at this level. Competitions like this one are really important for the growth of the sport and the closely fought battles and performances on display signify real promise amongst our student athletes.

 

“We were honoured to have Ilya Ilyin attend the Championships as our special guest and we would also like to say thanks to St Mary’s University for being excellent hosts and to all the officials and volunteers who played a huge role in the organisation of the competition.”

 

The Scores

Individual

Team

 

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Daniel Olusina – Banishing Gym Myths

With a new wave of bro science and sub optimal gym advice being circulated throughout uni gyms I feel it is necessary to distinguish which pieces of advice are beneficial and which are pure fiction…

So below I’ve listed 8 of my least favourite myths and how to combat them.

Name: Daniel Olusina
University: Kent
Course: Actuarial Science 
Year: Graduated in 2015

 

1. “Monday should always be Chest day”

  • In actual fact you’ll find the squat rack is surprisingly empty on Mondays.
  • Avoid the 30minute queue for a bench and train another body part instead to avoid delays.

 

2. “Doing lots of cardio will make you toned”

  • My definition of being toned is for a person to have a physique that has a fair amount of muscle and a fairly low body fat (on average under 12% for guys 22% for girls),
  • This cannot be attained through cardio alone.
  • To achieve a more toned physique a person must be prepared to gain an adequate amount of lean muscle in a caloric surplus for an extended period of time (10 months – 1 year for example) before dieting for a period of time (around 6-8 weeks) in a caloric deficit.
  • This cycle also known as bulking and cutting will enable you to gradually become more “toned” over time.
  • It has also been known that doing multiple bulks and cuts over the years will improve the distribution of fat around the body and make your look even more toned during the bulk part of the training cycles.

 

3. “If you’re muscles aren’t completely sore the day after you haven’t worked hard enough”

  • A LOT OF PEOPLE use how sore their muscles are as an indicator of how well their previous session has gone.
  • This soreness is known as DOMS (delayed onset muscle soreness) and is a result of your muscle adapting to a new exercise or routine.
  • As you continue to grow stronger, continue to do the routine more often and train that muscle group more frequently the DOMS will eventually decrease and you may end up receiving hardly any doms after your sessions.
  • Instead, a better measure of progress should be if progressive overload is being achieved each session (either in the form of slightly heavier weights, more reps or more sets).

 

4. “High volume single body splits are more optimal for muscle gains than more frequent upper lower body splits”

  • Studies have proven that our muscles are able to fully recover 72 hours after being trained
  • So after you’ve trained your chest for 16 sets on a Monday, it may have completed recovered by as early as Thursday.
  • As part of this process our muscles breaking down, repairing and growing back slightly stronger and/or bigger (muscle protein synthesis)
  • Therefore instead of training a body part to ‘death’ with high volume (16 sets for example) it may be more optimal to adjust your routine so your training that body part twice a week (more frequently) with lower volume (about 8 sets).

 

Daniel1

5. “The mandatory 30 minute anabolic window post workout shake”

  • It’s widely believed that you should consume a post workout meal/shake within 30 minutes of your session ending to reap optimal muscle gains.
  • However unless you’re an endurance runner doing multiple glycogen depleting events in a day then there is no rush to rapidly replenish glycogen levels post workout.
  • The average routine does not deplete glycogen levels to an extreme amount and therefore there is no need for urgent replenishment.
  • Studies have shown if you’ve had a meal prior to workout then depending on the size of the meal, the meal could still be being digested and amino acids being released throughout and after your workout.
  • So don’t be in a rush to neck that post workout shake!

 

6. “whey protein is a must to building muscle and strength”

  • Supplements are called supplements as they aid to us building muscle and strength but they are not mandatory.
  • Whey protein is an easier way of consuming protein in your diet if you are struggling to consume enough protein across your daily meals
  • It can get quite expensive on the student budget to hit your protein targets from ‘whole’ foods such as chicken, mince, tuna etc… Which is where Whey protein can come in!
  • It may be a cheaper option to have a shake that has 30g of impact whey protein instead which will has roughly the same amount of protein as 100 grams of diced chicken.

 

7. “If you’re not working up a sweat you’re not working hard enough”

  • Sweating is not necessarily an indicator of exertion.
  • Sweating is your body’s way of cooling down.
  • It is possible to burn a significant amount of calories without breaking a sweat.

 

8. “Constantly pyramiding up to a one rep max builds strength and muscle”

  • Pyramiding up to a heavy set allows you train at many rep ranges which may allow you to build strength and muscle in the short term
  • However, all that is happening is that you are merely testing your max reps at each chosen amount of weight… Which may not be optimal for reaching your goals!
  • A more optimal way of training would be to train at a certain percentage of your 1 rep max using given sets and reps and slightly increase either the weight, reps or sets each session (progressive overload)
  • This will allow more volume to be achieved each session and thus allow you to become stronger in the given exercise.

 

 

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Daniel Olusina
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Shopping on a Student Budget

Shopping on a student budget is all about common sense. It’s very simple. The key is organisation and sacrifice. Being smart and thinking before you act. Planning ahead in order to not find yourself with an empty fridge. Don’t give into peer pressure, just because the house is ordering a pizza it doesn’t mean you have to get involved…. Leave them to munch their circle of grease in front of the TV while you snack have a bowl of Greek yoghurt and nuts as you get tomorrow’s assignment done. Prioritise quality food over expensive spirits and ‘procrastination foods’ and you’ll feel a whole lot better about yourself. There is a choice here between buying her a drink at vodka revolution or seducing her with a salmon tagliatelle, for less that £10.

Food

To make shopping more cost-effective, organise your groceries into three categories. Fruit and veg, meat and the rest (whole grains, rice, oils, dried fruit, nuts, dairy)

  • Fruit and veg; Find a local market, where everything is usually ‘‘a pound a bowl’’. You’ll get x3 more bang for your buck at a market than in the supermarket. Markets are also great for bargaining quality fresh herbs such as mint, coriander, thyme, garlic, onion and lemons that are all expensive in the grocery stores. If you use these everyday in your cooking, buying them individually can equate over time. A trick is to go in the last hour of the day where you can definitely bargain for a buck!
  • Meats; If you have a few keen gym buddies or house mates, save money by going to the quality local butcher as a group, you’ll be surprised how much discount the butchers will offer if you buy a large amount of meat. By all chipping into a big order of chicken breast you’ll get that price per kg right down. Even if you buy in bulk on your own 9 times out of 10 it’ll still workout as better value for money than the supermarket. Similarly to meat, your local fishmonger will have great quality and variety of seafood. There are always plenty of offers in the fishmonger. Buying whole fish is cheaper, and the guy wearing the silly hat will always clean and cut the fish for you. Become a regular and take your friends, and watch the loyalty discount appear! Make sure to freeze the excess, as you don’t want to confuse the flatmates with an organised but reeking fridge.
  • The Rest; Aldi is King! It is excellent quality and value for money. If you don’t have an Aldi near you then look for the nearest value supermarket. Buy the supermarkets own brand of dairy and the largest containers you can carry of the stuff that doesn’t go off. Alternatively, Amazon can be a great shout for buying large bulk bags of rice, nuts, dried fruits and the like and as it’s delivered it saves you from a torturous journey home carrying it all on your back!

Nutritious food doesn’t have to taste plain, adding flavour and variety to meals is simple. Don’t be afraid to experiment with the huge selection of fresh herbs and good quality spices that are available. Buy a few healthy carb sources such as basmati rice, wholemeal pasta and couscous in bulk and use them interchangeably. Have meat sources that you use continuously then save room to vary one or two meals week by week.

Other than fresh fruit and veg which should be bought at least once a week, the idea is to bulk bulk bulk and occasionally, treat yourselves to a 13 oz. steak or a pound of king prawns, be it for your own pleasure or to keep your mum happy when she comes to visit. Start taking advantage of the loan drop at the beginning of term to invest bulk, this will A) mean you never run out of chicken, and B) give you a well needed newsflash that you can’t spunk all of your cash on fresher’s week club nights.

Sports Supplements

You should consider a few points before clicking buy in your shopping cart! There is no need for a drastic shelf of supplements if you eat a balanced macro and micro rich diet. Avoid buying the latest mind-busting, vein popping, pump surging pre-workout every month and instead prioritize the core essentials. To help you on your way to making the right choices here’s our top student sports supplements;

  • Milk based proteins (Whey/casein); Good quality milk proteins are rich in essential amino acids (EAAS) and also posses many immune boosting effects. They also contain the greatest density of leucine, which is related to as the protein synthesis trigger. 2-3 g of Leucine is vital for triggering muscle protein synthesis. Whey is the faster digesting out of the two and due to its higher leucine content is a preferred choice for athletes to potently stimulate muscle protein synthesis during rest and post exercise.
  • Caffeine – Caffeine, a naturally occurring timethyxanthine, is the most widely used drug in the world. It is a very effective at stimulating the central nervous system (CNS). Caffeine has been shown to successfully increase performance during endurance, power and strength exercises as well as helping you burn fat cells. Even though studies have shown marginal performance enhancing improvements; the placebo of drinking a strong coffee does work wonders. Now, there is no need to waste money every day on Starbucks! Whether it comes from a good quality instant coffee or those tablets we take before exams, caffeine is a winner!
  • Creatine – One of the most widely studied supplements, creatine is found naturally in red meat and herring. Creatine has been shown to increase energy and speed up recovery and its use can lead to increased strength and lean muscle mass. In terms of it’s loading protocol, loading of 15-20g for the first 5-7 days and then a single 3-7g pulse post workout will be sufficient. Creatine monohydrate is the best form to take and is cheaper than other, ‘’improved formulas’’ that keep appearing on the market. A good tip is to mix it with lukewarm water to increase solubility. There is no reason why you should not be taking creatine, it is not dangerous at all and can add some great spark to your training!
  • Fish oils– EPA and DHA are highly unsaturated, essential fatty acids that stand for eicosapentaenoic acid and docosahexaenoic acid. Yes that is mouthful! They’re called “essential” because your body can’t produce them on its own. Omega-3s are found in fatty fish, like salmon, sardines, tuna and of course, fish oil supplements. The omega-3 fats have been shown to turn on genes that increase fat loss and decrease fat storage, increase muscle recovery and growth, decrease inflammation, and support brain and bone health. If the thought of oily fish is off putting, then fish oils are a must!
Do men and women need different supplements?

The short answer is no. On a hormonal level, men and women differ greatly and women face some unique challenges, especially when that time of the month dawns! So, yes, if we’re talking women-specific health issues then there are health supplements, vitamins and minerals that may be of more benefit to women. But if we’re talking about general health and fitness then no, all of the supplement that men typically use will also be beneficial for women.

The take home message is that supplements do as they say on the tin, they should supplement the diet not replace it!

 

Now go forth! And be the most cost effective student shopper the world has ever seen!

 

Mo Bouaziz
www.mednutritionltd.com
Facebook: Med Nutrition
Instagram @MED.NUTRITION
Twitter @MedNutrition

 

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Student Throwdown Champion – Bethany Lord

Every year a CrossFit Throwdown is held to find the fittest male and female CrossFit Student in the UK. CrossFit Leicester and MASS host “The Student Throwdown” and Bethany Lord blasted her way to victory at the 2014 competition.

Name: Bethany Lord
University: University of Leicester
Course: Physiotherapy
Year of Study: Graduated in 2014

Bethany Lord is an all-round athlete to say the least, only one week before powering her way to victory at The Student Throwdown Beth competed in Ms University, a sport which requires a completely different style of training altogether! Beth’s numerous appearances in The MASS Games earned her the title of Student Athlete of the Year. StudyFit caught up with the Women’s champ, Bethany Lord, a 22 year Physiotherapy student from the University of Leicester to find out exactly how she does it all…

How did you get into CrossFit and what do you love about it?

“I’ve always enjoyed keeping fit, and so when a friend said to me that she had just been to the craziest workout ever I had to see what it was all about! Instantly, I knew this was a new door opening for me and after my week induction at CrossFit Nottingham, I was addicted! The reason i love CrossFit is that it incorporates powerlifting, Olympic lifts, gymnastics, bodyweight exercises and cardio which means that it is constantly varied and every WOD is a challenge. The adrenalin rush you get is insane and also the CrossFit community is fantastic and it welcomes all abilities!”

 

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How do you manage training with University life?

“Training is something that I look forward to doing, where I can clear my head and blow off some steam after a stressful day studying. I’m not saying it is easy, but dedication is key; I found that being able to motivate myself was very important.”

What motivates you to train?

“I love the buzz you get from training , whether it’s in the gym or at a CrossFit box. I just tell myself if I don’t train then I’m going to get out of shape, my fitness levels will drop and I know that I will be disappointed in myself. I love looking back at where I started and seeing how far I’ve come, I become more and more motivated each time I look at my progress – whether that is an increase in weights, technique improvement or learning a new movement.”

What advice would you give to students interested in starting CrossFit?

“Just pop into a free taster session at a box in your chosen city and give it a go! Remember that it’s for all abilities and everyone was a beginner once! Don’t worry about not knowing what to do – there’s always an induction to make sure you are applying the correct technique during a WOD.”

 

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What are your top fitness tips?

“Train hard, eat clean and when times get tough stay passionate and think of those results you strive for, no matter what others may say.”

Beth’s favourite WOD

Cindy
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

*For as many rounds as possible in 20 minutes

What do you like to do when you’re not WODing?

“I enjoy spending time with my family, eating good food and going travelling. I recently went travelling in South East Asia.”

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What are your future plans?

“I have graduated from University now and so I plan to continue training around full-time work and incorporate it with my preparation for competing in Toned Figure, women’s body building. After competing in MASS Student Physique Championship that is another passion I have recently adopted!”

Bethany Lord
Twitter @BethanyLord
Instagram @BethanyLord_

Check us out The Student Throwdown Facebook and Twitter to see what happened this year. Then get down to your local box to prepare for The Student Throwdown 2015!
Facebook: Student Throwdown
Twitter: @ST2K15

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Student Transformation – Rachael Tordoff

Name: Rachael Tordoff
University: Plymouth University
Course: Computing
Year of Study: 3rd Year

Plymouth University Computing student Rachael Tordoff, 20, transformed her body in 12 months. She took on the challenge of a lifetime when she decided ditch the PlayStation for the gym…. and this is what happened!

“I feel healthy, happy, and positive in every aspect of my life now. It’s the best thing I’ve ever done.”

 

MASS_RachelTordoff

“I remember the day, this time last year when I realised I had gone from trying to squeeze into a size 10 to suddenly not being able to fit into my size 14 jeans. When realising I was borderline a size 16. I decided at that point I had to change my entire lifestyle before it got worse.”

“The journey was long and bumpy, it wasn’t just about losing fat, I had to learn about myself and my body. I was never active growing up, I was the typical tv/gamer couch potato snacker and I didn’t even realised that I was doing it!

During my journey I started to enjoy the process, started believing in myself and actually thinking “I’ve got something here”, and so I decided I wanted to start competing to see how far I could push my body and my mind. Mr University was a great experience I want to shout out to the world and say you DON’T have to have a background of fitness to compete!”

 

MASS_RachaelTordoff3

Once I achieved my goal of being ‘bikini fitness ready’ I realised it was only the beginning. I am now training for an 85 mile cycling race and plan on doing a triathlon, something I never thought I would do and this is all because I realised how much I could push myself whilst preparing for the MASS Student Physique Championship.”

Rachael got through to the finals of the MASS SPC 2014 placing 4th and also won the highest public vote Award with 1,300 ‘Like’s on her photo.
Rachael Tordoff
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Ask The Academic: Martin MacDonald on Fresher Problems

MASS Spoke with Martin MacDonald to get those all important answers to some underlying Fresher Problems.

Martin is a Clinical Performance Nutritionist and founder of the UK’s Leading Consultancy for Nutrition Advice, www.Mac-Nutrition.com. Martin now works primarily as a the lead nutrition consultant to teams such as Derby County FC and Leicestershire CCC, organisations such as Universal Pictures and Total Greek Yoghurt and many governing bodies, including British Weight Lifting and England Swimming. The rest of Martin’s time is either spent delivering lectures and seminars both nationally and internationally or spent working with the a small number of motivated individual clients whom will benefit from his level expertise and support.

Question:

I get wasted 3-4 times a week while I’m out trying to pull fresher’s…. How detrimental is all this drinking and late nights to my health and fitness?

Answer:

Fortunately the alcohol part of this question can be answered with data from actual research, however it is impossible to quantify just how much of an effect this will have. Very recent research by Parr et al (2014) studied protein synthesis in response to a protein feeding after training with and without alcohol. The amount of alcohol used in the study was enough to get you ‘wasted’ so you can take the results as being pretty valid!

The results showed that protein synthesis was significantly reduced by 24% in the group that consumed the alcohol as opposed to protein alone. The researchers concluded that “alcohol ingestion suppresses the anabolic response in skeletal muscle and may therefore impair recovery and adaptation to training and/or subsequent performance.” Previous in vivo research has also shown that baseline protein synthesis rates can still be impaired up to 24 hours after training therefore if you are binge drinking 4 times per week you could well never be recovering optimally.

Whether ‘late nights’ will have a detrimental effect is any bodies guess and will depend on other factors. Sleep is obviously important in the recovery process however the question is, would late nights be followed by waking up late and therefore getting adequate sleep? Or would the late night be followed by an early start, leading to inadequate sleep, and therefore recovery, and perhaps a substandard performance in the gym? In my opinion, and that is all it is, it is the knock on effects of inadequate sleep that would be more detrimental to progress than any specific physiological responses.

Question:

Freshers week left me with a bit of a gut so I’m trying to trim up, I asked my friend in the gym for some advice and he told me no carbs after 6, bro! Are carbs really the enemy?

Answer:

Carbs are certainly not the enemy for someone who goes to the gym! More specifically, the idea that having carbohydrate after some predetermined hour of the day is more fattening than having them at some other time is a myth that has been firmly blown out of the water. ‘Cutting out carbs’ in many people does lead to a transient decrease in body fat however the reason for this is a reduction in calories, not some unique hormonal or metabolic response to eliminating carbs. Earlier in my career I would often get asked questions about ‘a quick diet for holiday’ by my fellow gym trainers; my response was often ‘stop drinking, cut the carbs’ as I knew, for the two weeks they had before holiday this would work and wouldn’t require a great deal more input. If you want to low your ‘gut’ then your best bet is to combine a decent training program with a consistent diet that manages your hunger to a level where you can eat few enough kcals to lose weight. Generally speaking, get your protein intake adequate at around 2g/kg of your bodyweight, eat plenty of green leafy vegetables at each meal and then manipulate your carb and fat intake depending on the foods you prefer to eat and the way they effect your hunger.

Question:

As you might have guessed…. I struggle with consistency! I’ll go hard on my diet for 2 weeks and begin to see results, then put it straight back on in a few days and feel shit about myself. What’s the key to maintaining a healthy diet and achieving long term results?

Answer:

What a question! It’s not one that I can objectively answer but I can talk from my experiences with clients. The key might be finding a way to change your psyche away from a ‘going hard’ type mentality. If you’re after consistency then you need to make realistic changes that you can sustain OR you need to have a baseline diet that allows you to maintain your progress and then have periods of progression that can be a little more aggressive. Often having a specific goal in mind is a great incentive to keep on track; for instance booking a holiday, a photo shoot or the most motivating of all… entering yourself in a bodybuilding show! Either way, don’t do anything without an exit plan in mind and don’t be insane – expecting to do the same things you’ve done before and expecting different results.

By Martin MacDonald
www.martin-macdonald.com / www.mac-nutrition.com
Twitter @MartinNutrition
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Training: Back to the Basics with Matt Sallis

The common mistake that beginner, and sometimes even experienced, lifters make is overthinking or overcomplicating their training. For a successful and easily tracked progressive plan it is a simple matter of manipulating the basic variables

 

Name: Matt Sallis
University: St Mary’s
Course: Strength & Conditioning
Year of Study: 3rd

The Basics

  • Compound exercises – a multi-joint/multi-muscle group exercise
  • Isolation exercises – a single-joint/single-muscle group exercise
  • Sets – a group of reps
  • Concentric – the lifting portion of the exercise
  • Eccentric – the returning/lowering portion of the exercise
  • Intensity – the weight at which the exercise is performed
  • Reps – ‘repetition’, one rep represents one complete movement of the exercise in question. Lower rep ranges, 1-6, tend to produce muscular strength gains. Rep range 6-12 tend to produce hypertrophic (muscular growth) gains, and higher rep ranges 15+ produce muscular endurance gains. Though specific rep ranges target different goals, this is an inter-relationship spectrum.
  • Tempo – the rate/speed in seconds at which the lift is performed. Tempo can be used to differentiate training. Quicker performing reps aim to produce speed and therefore muscular power, whilst slower performing reps are aimed at increasing time-under-tension (TUT) and therefore growth. For example, a tempo of 1-0-4-0 represents the speed in seconds of each part of the lift and can be read as LIFT-NO PAUSE-RETURN-NO PAUSE (in seconds).
  • Rest intervals – the amount of rest time given between sets. Rest periods can vary and is dependent on your goal. When training for strength rest times between 2-5mins are employed to enable the lifter to recover enough to perform again at the same capacity – also the case when Power is the goal. Shorter rest times between sets, 5-90 seconds, are used to induce metabolic fatigue/lactate build up within the muscle and employed when muscle growth is your goal. Though specific rest times are designed for different goals, it is an inter-relationship spectrum.
  • Steady State Cardio – low intensity cardio usually set around <75% MHR (maximum heart rate) and for longer periods of time. It uses predominantly type1 muscle fibres (muscular endurance fibres) and some type2 and tends to be most people’s choice for targeted fat loss.
  • HIIT Cardio – High Intensity Interval Training – short bursts of intense work followed by an active recovery. Performed in shorter periods but at >75% MHR depending on ability, fitness and goal. Employs type 2a and 2x muscle fibres, spares muscle wastage and although isn’t as effective at acutely utilising fat stores for fuel it has a prolonged fat-burning effect thereafter.

 

 

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There are a number of factors to take into account when planning your training, the key is sticking to the basics and arranging them so that everything plays a part in working towards your goal. To help you on your way to your ideal body it’s imperative to think about these things

Planning your attack

  1. What is your goal?! Do you want to compete!? Or add 20kg onto your bench press?! Be as specific as you can.
  2. How many times a week can you train? From this you can determine your training split, you want to be hitting all muscle groups ATLEAST once a week.
  3. When would you like to achieve your goal by? This will determine the number of phases your overall plan will consist of.
  4. Do you have weak parts you need to work on? Generally you’ll want to hit these with more volume, or with specific exercises.
  5. What is your training environment? Be sure to plan your sessions so that you can actually perform them, go check your gym out first and take note of what equipment it is. This will come in handy when that times come to change things up.
  6. Choose a mixture of exercises. Generally I choose 1-2 compound exercises, and 2-4 isolation exercises for each muscle group. Sessions should start with compound movements and move into isolation work.
  7. Know your numbers! Set rep ranges, numbers of sets and rest times, which will be dependent on your goal.
  8. Plan your attack! Once you have these basics set in stone you can then go as far as to use EXCEL to plan your attack. Use each column as a new week, and the rows as an exercise – from there you can input/plan your progressions over the weeks. Alternatively there are mobile Apps that can do this.

Once and only once you’ve mastered being CONSISTENT with the above then it’s time to look at ways of upping the ante with Intensity ramping, plateau busting methods….. click here for Matt Sallis’ Plateau busting training methods

Matt Sallis
www.mattsallis.co.uk
Instagram @mattsallis3
Twitter @matt_sallis
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