In this week’s blog I’ll share 5 of the most common fallacies I come across when it comes to diet and fat loss. These ideas or pre-conceptions bias our opinions and give us a reduced sense of confidence in actually being able to make a change in our body. Normally we latch onto extreme ideas which are hard to shake off and these misconceptions can cause our efforts to be focused in the wrong areas or set us up with poor expectations on what we can or should achieve. Some of these have been around for years, have been continually debunked but yet still stick around. It just serves to highlight that you should question what you believe, try to figure out why you believe it or where the original idea came from. Hopefully dispelling some of these myths will help make things a bit clearer and make the path to your success a little easier.
In this blog I’ll share 5 benefits of Olympic Weightlifting that are either unique or at least more apparent than for other forms of weight training or exercise. As usual, these benefits are multi-faceted and extend beyond simply physical benefits to psychological and social.
The aim of this is not to tell you that you should try or take up Olympic Weightlifting but merely to share the benefits and give you some insight so that you can make the decision yourself if it is right for you. Like any high-skill movement, Olympic Weightlifting should be performed with the expert guidance of a coach. In-person is always better but there is guidance, tutorials and advice available online which means if you aren’t able to find a local coach then there are still options to get involved.
The Bench Press is probably the single exercise that most people who have set foot in a gym have performed. That said, it is often done poorly or without much thought. Read on to find out some key tips and to see if it is something that will benefit you. It doesn’t require a great deal of mobility or pre-requisite strength. If you can lift the bar in a control manner for the bench press then you are ready to get started. As it is so effective, it should form a staple movement in just about every gym program. It effectively works the pushing muscles of the upper body and is probably one of the best all round upper body exercises. You can use it to build strong chest, shoulders and triceps and is particularly useful to help build up the strength to do a pushup or to make them feel even easier.
The Bent Over Row is a major upper body pulling compound exercise. It’s easily performed with a barbell the muscles in the upper back like the lats and rhomboids as well as the biceps and forearms. As far as skill goes, this row is pretty simply to get to grips with. The toughest part generally for beginners is simply maintaining and holding the bent over position. When this is the limiting factor, I’d use simpler more supported variations of the row while working on the hip hinge position and strength through the hips and back. Requiring minimal equipment, the Bent Over Row is effective in building a strong back that will serve as your solid base for benching from, will help with developing the strength to bang out those chin-ups you have been working on and will generally strengthen those often neglected and dormant postural muscles of the back.
If your goal is to look more toned, more defined or reduce your bodyweight for health purposes then you need to focus on fat loss as the outcome. This week I’ll share 5 of my top diet tips for shedding that excess body-fat. The primary determining factor with any diet goal is adherence – Can you actually stick to what you have planned? Personally, I think the biggest reason why most people fail to get the results they are after is because they focus their efforts in the wrong places and then become demotivated when they don’t succeed. If you apply these 5 tips then I’m confident that you will set yourself up successfully for losing body-fat, no matter how you choose to approach it. Layer on general principles like eating slowly, eating slightly smaller portions than you would normally choose and adding more green vegetables to your plate then losing fat should become simple and seem like less of a chore.
The Barbell Deadlift is undoubtedly one of the best all-round gym exercises however it gets a bad name as we all know someone who has hurt their back doing it! With a bit of know-how or guidance and some attention to detail you can master your technique and keep making safe, low risk strength gains. It gets your full body working in co-ordination to generate really high force outputs. It effectively trains the lower body, particularly the hamstrings and glutes. It gets your core working hard to keep tight and transfer the force you generate from the ground to the bar. You are normally able to use the most amount of weight so there is the potential to create a huge hormonal stimulus and accelerate the rest of your strength work.
The standing overhead strict barbell press is a major upper body pushing pattern that requires a moderate level of skill and stability to perform. I usually start my clients with simpler movements, including the Half Kneeling DB Press but when they can effectively control their core to keep a neutral spine then we can add in the overhead press from standing. With everything under the barbell when it is overhead, your full body is having to work in co-ordination to perform the overhead press. This movement pattern isn’t really used much in daily living and so ends up being the one everyone says they are weak at! Training this will help bring balance to the shoulders while developing solid upper body strength.
The Half Kneeling DB press is particularly useful because it sets you up in a stable position that really highlights any errors. The lower back is in a more stable position that standing as we have one leg forward and have 3 points of contact to the ground, compared to our normal 2 in standing. It allows you to brace really hard and keep your back in neutral keeping your joints as stacked as possible. It primarily works the shoulders and triceps but the core has to work hard too.
If you have been going to the gym for any length of time, you’ll notice that other gym-goers have fancy belts, knee sleeves and other pieces of equipment. In this article, I’ll share the 5 essentials that I feel everyone should have in their gym bag. These will help you prepare, organise and make the most of your training in the gym helping squeeze out those marginal gains to help you towards your goals that bit quicker. Inevitably, there may be some things that don’t make the list which could have a lot of benefit for some but these are the things that I simply would not go to the gym without, if I had the choice. All of the equipment and accessories mentioned are available at Strength Shop. This is my personal list, let me know what accessories you would never go to the gym without in the comments below.
The Lat Pulldown is an upper body compound exercises that targets the pulling muscles of the back and arms. Pretty much every gym has one of these and that means pretty much everyone will have tried it. That means that like the Bench Press it is most often performed poorly or with little thought. The loadable nature of the Pulldown makes it perfect for total beginners as you can put on any weight you like, this overhead pulling motion is normally lacking and is very difficult to train outside of a gym setting unless you can do chin-ups (which very few can!). As the motion exactly replicates the pulling motion for a chin/pullup it is perfect for getting in higher volume muscle and strength work to assist with building towards your first bodyweight pullup.
Allan Young is a Glasgow based Personal Training who runs Strength Coach Glasgow and is a 4x Scottish Champion Olympic Weightlifter.