Strength training

Good Morning!

It's been a busy week for me Personal Training in mornings and evenings this week - with nearly every aftenoon off! Sometimes the early night is a good option :)

Between my appoinments this morning, 2 Village gym instructors asked me about strength training - as they were discussing muscles, muscle fibres, and their roles.......and how if differed from typical hypertrophy (size) training. Strength Training uses lower repetitions (reps) than Hypertrophy (size) training, and this was put to me in search of an answer.

The answer I spoke about was that strength training does obviously use muscles to move the (heavy) weight.............but they were ignoring the nervous system and the motor units involved in moving an object. I spoke about this training principle in my article "Training for muscle" - which highlighted the need for strength training prior to - or in conjunction with higher reps for increased muscle size.

After all - what is most likely the bigger muscle? A muscle that can push 60kg for 10 reps or a muscle that can push 80 kg for 10 reps? While not the rule - a bigger muscle will more than likely be stronger. (There are exceptions, and this can be seen in various types of athletes that use maximal weights).

The strength training the 2 instructors were referring to is quite taxing on the nervous system and should be handled in terms of intensity, volume and recovery. This brings about topics like periodisation, deloading, tapering and more.

Just thought I would let you know that there is a difference in training for strength and training for size! Its not just "lift heavy weights to get massive!"

Here's that link again ( Click here )

Have a good weekend!

John

PS Heavy weights are an essential component of the Bootcamps I am running. Many people think these are like traditional circuit sessions where you are out of breath from lifting 3kg dumbells a thousand times. If you like to lift heavy, get strong and fit - then click here to see what stuff REALLY goes on in Saturday morning Bootcamp :)

Do Calories matter?

I know its been a while since I posted anythign here on the blog - but January has sure been busy! For us Personal Trainers, by far the busiest month of the year!

Aside from training clients, coaching Bootcamps and attending some top lifestyle seminars, I managed to write (or finish!) an article about calories, and my thoughts on their place in our diets.

While I do think they are important from an energy transfer point of view (as that it what calories are.....!) I think the calorie counting thing has gotten beyond a joke.

Intrigued? Heres the link:

The Calorie Conundrum ( you must be registered as a member to read the full article)

If you are not a member yet, CLICK HERE to register, and learn about calories, fat loss, exercise, and a lot more that affects your body.

Til next time

John

www.johncammish.co.uk

11 things I learned in 2009 . . .

1) Spending time with family is very important.....and often neglected.

2) 2 smaller holidays seem 'better' than 1 long one! I don't know whether this is because of more variety or because there's less time 'til the next.......it just seems better!

3) A planner or diary can help you save so much time. I don't just mean appointments. To-do lists when you have some free time are immensely valuable. We all have the same 24 hours, how do you use yours?

4) I repeat the above statement! To-do lists done the night before will save you time - over and over. I have read that this could be because we go over the 'plan of tomorrow' while we are asleep. Whether that's true or not, it works for me . . . . Plus, Reading before bed seems to work too . . . .

5) Helping a Young lad at Bootcamp become stronger, and watching him progress made me feel great. Helping others can be easily done - and sometimes it can be as simple as just listening to someone.

6) Sometimes you need alone time, and away from your TV, laptop etc. You, a notepad and pen or a book can be enough.

7) If I can free up a bit more time, in 2010 I'm going to spend more time with my first love..........my guitar :)

8) The gym can be a great place to train - but nothing beats the outdoors. My Bootcamps have been successful this year....In 2010 they are going to get a lot more attention. Especially now that your first session is F-R-E-E. Those that cant walk the talk have no excuse for having a go!

9) Gym strength is not the same as real world strength. You may be able to stack the leg press but pulling a bodyweight sled on dry or even damp grass is something completely different. It may even be the hardest thing I know!!!!




10) Although I have gone on (and on!) about the multiple benefits of resistance training (weights) I am finding more and more people listening....and seeing better results. Maybe next year more will be!

11) You are either moving forward or you are moving backward. To be moving forward you need to be making small important decisions consistently. Doing one important decision every day will help you far more than trying to do many that you probably won't even get around to doing!



Whether you have resolutions or not, as 2010 approaches - maybe we should all have a clear-out of our lives, keeping what is important to us and stop wasting time with the unimportant.

Happy new Year!


John

PS Both Mens and Womens Bootcamps start January 4th and you must book on! Your first session is free so ring or email me if you are interested . . . . :)

Xmas Bootcamp Video

Well done to the Boys for braving the Winter weather. Bootcamp adds toughness to your character and here's some video footage of the Xmas Bootcamp to prove it!

This was Alan's first time at Bootcamp and he displayed some awesome overhead Dumbell lunges! I cannot fault the effort by these guys, and they keep coming back for more.

Check out the Bootcamp in 2010 dates.....

Have a good new year!

Now Playing Rugby for . . . .

Throughout 2009 I have had great pleasure training many clients, seeing them reach their goal, and gain a little bit of happiness.


I would estimate that 95% of my clients hire me to make them look better. Whether it is to lose body fat, gain muscle, and improve posture.....I help my clients to do this - and they have to give it some effort too. Even though they usually end up stronger - It is a nice by-product of the training I prescribe for them.


In November 2008.....I had a different type of challenge. A 25-year-old female Rugby Union player called Mags Lowish had decided to take action and go for it........aim to play premiership rugby - or keep playing at the level she was already playing at. Her words for hiring me at the start were 'If I don't do it now - I will never know and will always look back wondering if I could make it.'



Here are her words detailing her amazing success, through making the right choices....and working hard at them.......

A year ago i made the decision to change my life. I was playing social rugby, which I really enjoyed, but I was overweight and not fit enough to play at a higher level and this was always going to limit my progress. The head coach of a premiership team told me if I trained properly I had a lot of potential to play premiership rugby.

So I rang John Cammish and asked for his help. I wanted to play at the highest level I was capable of. I wanted to be the best I could be.

John taught me so much, from giving me a personalised weights programme, to making sure I was lifting correctly. He focussed on my weaknesses and showed me exactly what to do to be 'Rugby fit'. Right from the start I learnt so much about the specifics of training for a sport, whereas before I had always kind of muddled along not really noticing improvements. But knowing I need to follow a weights and cardio programme and constantly do more/ make it harder to challenge my body and keep it working has made all the difference.

John also, and probably crucially, taught me about athlete nutrition and put me on a high protein diet and told me to have protein every few hours to keep my metabolism up. With the help of protein shakes, I followed this diet and gym programme fairly religiously and after a couple of months i was noticing fairly major improvements in my fitness, strength, speed and power. I had lost weight, body fat, and gained muscle. I felt better and had more energy and I looked better and more toned than I ever had. I was training harder and playing better and I got selected for the premiership team. I had achieved my dream of playing premiership rugby and yet I felt there was definitely more to come. I hadn't yet reached my physical potential.

For the first couple of months I had 2-3 sessions a week with John, and after that, I continued his programmes by myself seeing him every 6-8 weeks for a review and a new programme.
My performance in matches went from strength to strength and 8 months after I started training with John, I got selected to play Rugby League for England against France.


John was one of the first people I called in my excitement over selection and I honestly can say, without him, I would have never have made the England squad.
I played two matches against France in July 2009 and now have 2 caps for my country. Standing on the pitch in England kit in Toulouse and hearing the National Anthem was definitely the proudest moment of my life.


John has been absolutely intrinsic to my success as a rugby player. Over the last year, with John's help and using his programmes and athlete nutrition I have lost about 17kg of fat and added 6kg of muscle. My body fat has dropped by 10%!! I am fitter, faster and stronger than ever. I feel great, I look great, I have had opportunities opened to me above and beyond what I ever dreamed of. My teammates and coaches say I am unrecogniseable as either the person or player I was 12 months ago.



Now I am on the England squad, I have full access to strength and conditioning coaches and Nutritionists but I still look to John to tailor my gym programmes and to help me come back from illness and injuries that have hindered me recently. I am in no doubt it was John who got me to where I am today and I have no desire to change a winning formula.

The past year has undoubtedly been the best year of my life, both on and off the pitch. I am now aiming to improve further physically with John's help and hopefully get selected for further internationals including New Zealand away in 2010. And further in the future the World Cup in England in 2012.


I guess what I have learnt most in the past year is that anything is possible if we have the courage to pursue it.
So I would definitely recommend anyone with a dream, however big or small, to get John's help. You might find that, like me, with a bit of hard work you achieve more than you ever thought was possible.

Mags Lowish

Mags is a total champion and she has trained like one to get where she is now. I know I wouldn't like to be the other Prop forward..... :)

Good luck Mags and keep up the hard work!

John

Rage Against What Seems 'Impossible'

Unless you ve been living under a rock - you have probably heard about the new Xmas Number 1 for 2009.......

Rage Against the Machines 'Killing in the Name' beat the widely expected Joe McElderry's 'The Climb' . If you don't already know, Joe won this years X-Factor and had over 6 million people voting for him last weekend.

Simon Cowell is still smiling because 'Rage' are signed to Sony (associated with Cowell)

How did this happen? Millions of people voting for Joe McElderry every week, and yet a political-underground rock/metal band's older and expletive anthem makes Christmas Number one??!! Was this ever possible??!!!

Impossible is rarely impossible

Whether you wanted to Joe McElderry to win or not, or you hate the Rage song etc. is not important.

What is important, is the fact that people decided to take action and change something. People were not happy with X factor's hyped-up contestants winning Xmas number 1 every year and decided to try and change it. We know that Joe McElderry will do very well anyway - even if he falls by the wayside like many other X factor finalists.

The point I am trying to make is that, whatever happens in life - you can change it with MASSIVE ACTION. If you don't like something - do something about it! Jack Canfield (well-known author and self-development guru) says: You are 100% responsible for your life.

You are 100% responsible for your life! Yes, people have disadvantages compared to others, but the fact remains there is still time and space for change to something better. I have heard excuses like 'My parents were overweight, and that's where I have got it from.' They might have a slight disadvantage in that the fat accumulates in the same place.......but 99% of the problem is from poor eating habits and not enough exercise. There is plenty of time to make better food choices and do at least SOME exercise regularly.

That time is now.

Nothing comes from inaction - Do something.

My friend Richard Mckeating is hosting some January seminars, where he will guarantee you can drop a dress size, or you get your money back! Sessions are every Thursday in January from 6pm-9pm at the Village Hotel in Hessle, Priory Park.

Sessions are £25 each but the Guarantee covers attendees who attend all 4 fat loss sessions. I will be there to help give my knowledge and give these action-takers plenty to take home. Email me or ring me on 07762772671 if you are ready to change your dress size to a lower number. £100 to attend and your money back if you don't drop a dress size? Im sure you know someone - or you are that someone.

My Personal Training service goes Hand-in-hand with the fat loss seminars, and I am glad to be taking bookings for some services other than 1-on-1 sessions. Semi-Private Personal Training Sessions are getting more popular as a way to get the benefits of 1-on-1 training for a fraction of the cost. Also I took my first 30minute blaster session the other day and it was exhilarating stuff!! Many people are joining up to my free membership site for free articles too. Its all go!!!

The Bootcamps are about to take off bigtime in January, so get yourselves geared up for them! I am now offering a permanent Try-before-you-buy deal...........

On Saturday we rocked the Mens Outdoor Bootcamp with some serious winter weather work!
Check back here over the christmas holidays for the action!

Have a merry Xmas from me!

John

PS Don't forget the take home message of this post.... You can change what seems 'impossible'

PPS Bootcamp dates are here (Click) - Your first is free but you must book on!

Final Bootcamps of 2009 and Fat loss Event for you

I am feeling a lot better now, and steadily getting back into training properly. A week off with illness can hit you hard and I've found it tough getting back into it.



The Final Bootcamps of 2009 are just around the corner....(Sat 12th / Mon 14th / Sat 19th) If you are an action-taker, you will make sure you are at one of them. Action takers get rewarded in life. If you keep doing what you are doing, you will keep getting what you are getting.



Are you happy with what you are getting?



Many people are asking when the Bootcamps are set to run in the new year.....They will start from the 4th January and will run for 6 weeks at a time with a break in between. Watch your emails and this blog for the update.







Speaking of being happy with what you are getting.....



My friend and fellow personal trainer Rich McKeating is running a course of Fat Loss seminars in January at the Village Hotel in Hull.



There are 4 sessions in total, and they will be running from 6pm-9pm every Thursday in January - each covering different aspects of Fat loss....and what you can do to maximise it. If you attend each session and does exactly what he says, he is offering a GUARANTEE:

You will lose a dress size or your money back!

That's an offer you cannot turn down.

CLICK THE POSTER FOR FULL DETAILS



Rich is a quality Trainer, and knows his stuff. I will be there too, to both learn what he knows, share my thoughts, and be inspired. If there was a month to get inspired, January is the month!



Any questions you have on the sessions, email me at fitness@johncammish.co.uk, or ring me on 07762772671.


Have a good weekend, and have a think about what you can do in 2010, not just dream about.


John