Here is the full article to be published in next months Men’s Fitness Magazine. It is argueing the reason why people should lift weights… These are common reasons why people avoid weights and the arguments why adding weights to their workout will help them in the long run!!!

I run so don’t need to!

Saying that you run, so don’t need to lift weights is like only having one eye open and claiming perfect vision. To get a full ‘view’ of fitness, you need to combine the two; running will improve your cardio, but do little to influence strength or core stability. You are only as good as your weakest link, so completely neglecting one side of your training will never make you a healthy, complete athlete.

I don’t want to get too bulky!

Most ‘bulky’ people you see in a gym look like that because they train in a very specific way! Lifting weights doesn’t have to be about getting big; training for strength or endurance as opposed to hypertrophy (muscle growth) will yield great benefits without packing on unwanted muscle bulk. Keep reps low (1-4) for strength and high (15+) for endurance, minimising the size added to the muscle fibre!

It’s bad for your bones!

If lifting weights was bad for the bones, why would doctors prescribe it to patients with osteoporosis? Countless studies prove that impact and weight-bearing exercise actively stimulates bone formation. Just as a muscle gets stronger the more you use it, bones become stronger the more demands are placed on them. With proper technique, weight training is one of the best things you can do for your bones and joints, and could stop or delay future onset of bone conditions.

I’m too old to start!

You are never too old to start lifting weights, especially if done properly and under the guidance of a healthcare professional. In fact, for every decade over 35 a person goes with out weight-training, there is a 3-5% decrease in muscle mass. This sacopenia not only causes a drop in metabolism, but leads to reduced functionality of the joints, decreased flexibility and balance, and a reduced ability to perform certain tasks. If you aren’t lifting weights already, you should be, and it’s never too late to start!

I’m only interested in losing fat.

If looking to lower body-fat, lifting weights is one of the key ingredients to incorporate into your regime. Not only does increasing lean tissue reduce your overall % (it’s a maths thing…), but it gives your metabolism a boost. For every kg of muscle you put on, an extra 120 calories are burnt while resting! Not only this but weight training, if done properly, can burn more calories in a session than steady state cardio work, killing two birds with one stone!

I’m worried about getting injured.

Like anything in life, if something isn’t done properly, it can result in injury. Weight training is exactly the same. However, adding a little muscle can actually make you less prone to injury; strong muscles, tendons and ligaments are much more capable of taking stress and impact, and the increased flexibility and core stability of a good weights program reduces the likelihood of pulled muscles and back pain. Add in the benefits to bone density and metabolism and you are more likely to get an injury not lifting weights than from following a balanced program!

I can get stronger through bodyweight exercises alone.

Bodyweight exercises provide some of the toughest workouts around (not much can beat a handstand push-up/pull-up superset session), but there are limitations to this method. To get stronger, you must get close to a ‘1-5 RepMax Intensity’ over the exercise, something that is very hard to do in a certain exercises with just bodyweight (e.g. squats). Also, the weight being lifted is always similar, limiting the level of progression available. For optimal progression, weights should be added to provide more variety, intensity and development to the routine!

Published from the Telegraph.co.uk.

Men with Muscles cut cancer risk by 40 per cent.

Men with stronger muscles from regular weight training are up to 40 per cent less likely to die from cancer than men who do not lift weights, according to new research.

The findings, by an international team of researchers, suggest muscular strength is as important as staying slim and eating healthily when it comes to protecting the body against deadly tumours.

The scientists who came up with the findings are recommending men weight train at least twice a week, exercising muscle groups in both the upper and lower body. In recent years, experts have recommended a healthy diet and lifestyle – including regular aerobic exercise such as jogging or cycling to reduce the risks of the disease. But the latest study, published in the journal Cancer Epidemiology, Biomarkers and Prevention, suggests it may be just as important to build up muscle strength.

A team of experts, led by scientists from Sweden’s Karolinska Institute, tracked the lifestyles of 8,677 men aged between 20 and 82 for more than two decades. Each volunteer had regular medical check ups that included tests of their muscular strength. Between 1980 and 2003, researchers monitored how many developed cancer and subsequently died from it. The results showed men who regularly worked out with weights and had the highest muscle strength were between 30 and 40 per cent less likely to lose their life to a deadly tumour. Even among volunteers who had excess fat or a high body mass index, regular weight training seemed to have a protective effect.

In a report on their findings the researchers stressed keeping a healthy weight was still crucial for avoiding premature death. But they added: “In the light of these results, it is equally important to maintain healthy muscular strength levels. It’s possible to reduce cancer mortality rates in men by promoting resistance training involving the major muscle groups at least two days a week.”

Well done to Fredrik Sjoberg. As you can see, Freddy has really changed his body in just the few months he has been training with Shaun. In five months, he dropped 9kgs in unwanted weight, went from 22% bodyfat to a trim 11%, and increased the size of his chest, back, arms and legs, whilst dropping inches off his waist!

He also has gone through the roof with his strength, nearly doubling his overall bench press, pull-up and squat scores from his initial testing values. He is a great example of how to change around your lifestyle, and get to where you want to be with minimum fuss. Here is what he had to say;

‘Since training with Shaun, my time spent in the gym has been really productive. I used to train 3 x/week, but never really get anywhere. Since meeting Shaun and getting onboard with his program, I have kept the amount of training time the same, but now I leave the gym exhausted having crammed twice the amount of work into a session. He has also given me some great advice and guidance with my diet and supplements, and the results speak for themselves!’

‘I can’t recommend him highly enough; he now trains 3 other guys from my office, and they all love the training and are on their way to similar results to mine…’

For more information on how Freddy got his amazing results, or to book in to see Shaun, please contact on shaunstaffordtraining@hotmail.com, or call our booking line on 07841 778117.

Bio-signature

Bio-Signature is a revolutionary new concept in the field of functional medicine and exercise science, developed by world-renowned strength coach Charles Poliquin and his team of researchers in North America.

It is based around the premise that where the body stores fat is a reflection of its hormonal profile, and put simply, can tell us where any imbalances are, and how to address them to suit a clients goal.

Hormones are chemical messengers in the body that elicit certain processes; increase/decrease metabolism, store/burn fat, build/breakdown lean muscle as well as many others. The key to unlocking the body’s potential, is to ‘uncover’ each person’s chemical messages and control them. What this means is less time wasted, completely bespoke training, diet and supplementation plans, and most importantly, faster results!

Bio-signature Hormonal Assessment.
The Assessment Process takes under an hour, and involves a series of site specific caliper readings. These 12 readings, allow the practitioner to assess your individual hormonal output, and from these results, put together your program to follow.

 
Find out how to put in less effort and achieve greater results by booking an appointment today>>.

Here’s What The Experts Say…

“BioSignature is a revolutionary tool for the clinician who wants to individualize metabolic correction by designing protocols that have the greatest success.”
Dr. Suzanne Mack, M.D., North Texas Institute of Functional Medicine.

“BioSignature offers a rapid assessment tool for hormonal health to individualize a patient’s protocols to achieve optimal metabolic health. It combines all the best that Ayurvedic, Chinese and Western medicine has to offer to the patient.”
Dr. Abbas Qutab, M.D., D.C., N.D., D. Ac. Associate Clinical Professor of Medicine, Vanderbilt University School of Medicine.

TONIGHT WE DINE IN HELL…

High Intensity Circuit Training Hits The Citypoint Club!

If you think you are tough enough to handle all that this class has to offer, come along and see what you are made of!

Every Wednesday at 2pm, Studio 1 is turned into a haven for those who like their training a little bit more hardcore! We pick a series of exercises (different every week) designed to challenge your body the way it was meant to be challenged!

We use circuits based around those used to condition the athletes and actors who played the Spartan Warriors in the Warner Bros smash film 300; Kettle-bells, Bungee Ropes, Suspension Training… Clean & Press, Squats, Tyre Flips, KB Swings…

Sign up for a 6 Week Course (100gbp/6 weeks) or Pay As You Go (20gbp/session), and see what your body can survive…

See you in Hell!

Chain squats

Taken from http://www.pponline.co.uk/encyc/strength-exercises-squats

Adapted for Shaun Stafford Training.

 

Although most squatting is performed using a simple barbell and weight arrangement, there are variations on this theme. A popular variation of the squat in the USA is to add chains to either end of the barbell.

 

The chain is attached to the top of the barbell, with some portion of it on the floor. As the squatter descends, more of the chain is on the floor, decreasing the overall load. As the squatter ascends, less of the chain is on the floor, increasing the overall load. This arrangement requires greater force production at the top end of the squat (because more of the chain is off the floor and thus suspended from the barbell) when the legs are in a more mechanically advantageous position to produce greater force.

 

This mechanical advantage arises from the fact that the length of the quadriceps is shortened, allowing more opportunity for cross-bridge contractile activity; at the bottom of the squat, when the quadriceps muscles are lengthened, there is less cross-bridge activation and the legs are at a mechanical disadvantage. So, although the external resistance is constant (the barbell), the force produced by the muscles isn’t constant due to mechanical changes.

 

The theory behind the use of chains is that it overcomes mechanical changes and produces a constant force throughout the movement.

 

In a university study, researchers looked at 10 resistance trained adults and the effects of altering resistance at around 60% and 85% 1RM (maximum weight that can be lifted for one rep) of the squat. They used chains to provide an extra 20% or 35% of the total resistance and compared this to a control group who were just doing the squat.

 

No differences were found in the rate of force development between the squat with chains and the squat without. However, both peak power and peak force were found to be greater when using chains. The difference was even more significant when performing the 85% 1RM, heavier load. The optimal condition appeared to be the heavier 1RM load, with 20% of the resistance coming from the bands. More research is warranted in this area, but the use of chains or bands in squats could be a worthwhile addition to athletes’ strength training routines.

 

Green Tea For Fat Loss.

By Shaun Stafford.

There has been much hype surrounding green tea as a fat-loss tool, and here are a few reasons why:

1. It Increases Thermogenesis. Green tea contains high concentrations of catechin polyphenols. These compounds work with other chemicals to intensify levels of fat oxidation and thermogenesis, where heat is created in the body by burning fuels such as fat.

2. It Lowers Cholesterol. Green tea can lower cholesterol and increase energy expenditure- it also causes carbohydrates to be released slowly, preventing sharp increases in blood-insulin levels. This promotes the burning of fat.

3. It Enhances Fat Oxidation. Weight is gained as excess sugars and fats are stored in the body as fat cells. Green tea catechins can help prevent obesity by inhibiting the movement of glucose in fat cells. Epigallocatechin gallate (EGCG) has been found to be especially effective. There is now good evidence that green tea catechins are related to reductions in body fat. In addition, green tea contains a small amount of caffeine (1% or 5 mg), so it serves as a mild appetite suppressant.

All in all, it is a drink that may help in your fat loss goals; substitute your regular tea or coffee with it, and see if it makes the difference for you!

With January now well and truly out of the way, it is back to life as normal as the January Fat Loss Project is over.

What started out as a fun challenge, ended up being a really good wake-up call for me, and an eye opener in terms of what is achievable in a short period of time. As noted, being out with a serious injury for 6 months coupled with a slackening off of my dietary habits, lead me to be a fairly out of shape 92.5kgs and 17.7% bodyfat. 

After a month (4 weeks) of hard graft; a very disciplined & focussed diet, 5-6 x  per week training sessions, and a boat load of supplements, I eeked in at a respectable 84.5kgs and 11.9% bodyfat. It worked out at an 8kgs loss and a reduction of 5.8% bodyfat; results I am more than happy with for now!

Will I be able to maintain it??? I hope so… the aim is now to slowly get down to c.10% bodyfat and eat a cleaner diet. I will not live my life by the ‘no bread, no pasta, no alcohol’ mantra that worked so well over the last month, but will endeavour to carry over some of the discipline and smaller portions that worked for me into my Monday-Friday routine. I will keep training hard, but will step back from the supplements for a while, and see the effect it has on my body. Stay tuned for updates…

For more info on the diet, the supplements, or the training, contact me at shaunstaffordtraining@hotmail.com.

The Science of Repetitions

 

By Charles Poliquin. Taken from www.charlespoliquin.com

First of all, there is no magic number. As you’ll learn, repetition protocols should change given the condition of your training age, the nature of the exercise and the goal. Learning a little about the principles behind repetition prescription will give you a better idea of how to apply this to your own workouts.

 

The following general principles about repetition selection are based upon practical scientific research and empirical evidence from the work with elite athletes at the Poliquin Performance Center.

 

The amount of weight you lift in relation to your one-repetition maximum (1 RM) determines how much tension a muscle produces. And the preponderance of credible research shows the level of tension imposed upon a muscle is critical for obtaining a strength or hypertrophy (muscle gain) response.

 

The number of repetitions you select will influence all other loading parameters: sets, speed of contraction, rest intervals and exercise selection. Strength researchers have found a relationship between maximum number of repetitions, intensity and the desire training effect see chart below:

 

Reps: 1-5 % of Maximum: 100-85.6% Training Effect: Relative strength increases through enhanced neural drive with no hypertrophy.

 
Reps: 6-8 % of Maximum: 93.1-78.6% Training Effect: Optimal compromise between maximal strength and hypertrophy gains.

 
Reps: 9-12 % of Maximum: 76.5-70.3% Training Effect: Best hypertrophy gains leading to increased maximal strength.

 
Reps: 13-20 % of Maximum: 68.8-60.6% Training Effect: Strength-Endurance gains and lower hypertrophy gains.

When you plan your workout you should determine the desired training effect and select a repetition bracket to suit your goal. If you want to gain size, you would select a weight that enables you to complete between 6 and 12 repetitions. If you want to gain strength with minimal hypertrophy you would select a weight you are able to lift between 1 and 5 reps, and if you want to increase your endurance with again minimal hypertrophy you would select the bracket of repetitions between 13 and 20.

 

Keep in mind the ability to perform repetitions at a given percentage will vary from muscle group to muscle group. For example at 70% of maximum you may able to perform 40 repetitions on the leg press but only 12 repetitions on a bicep curl.

 

 

 

Poliquin’s Top 5 Carb Intake Rules For Optimal Body Composition.

By Charles Poliquin adapted from www.charlespoliquin.com by Shaun Stafford.

1) Elimate Grains from Your Diet (particularly wheat). This is the most important principle regarding carbohydrate intake. Wheat influences blood sugar levels the same way as plain table sugar. Also, the Gliadin family grains such as oats, wheat, spelt are the most common food allergen. People of the Celtic ancestry, like the Irish, are more likely to be gluten allergic. Besides raising insulin levels in the body, grains also release cortisol in response to the allergin stress.

 

Replace grains with greens in sandwiches. This one is promoted by Jonny Bowden, author ‘Living The Low Carb Life’: Instead of using bread, use dark leafy greens (such as spinach) to wrap the meat. It will slow down the glycemic index and help shift in your favor the acid/alkaline base making you lose fat quickly!

2. The Main Source of Carbohydrate should be fibrous. Fibrous carbs typically have a very low carb content. Their inherent high fiber brings about a very moderate insulin response, thus making them an ideal fat loss food. The best sources of fibrous carbs include:

 
-Broccoli
-Lettuce
-Green-beans
-Asparagus
-Spinach
- All forms of Peppers

3. The Darker the Fruit, the Better it is for You. Dark fruits tend to have very thin skin, (hence they need to produce more anti-oxidants to protect themselves from the sun). That is why darker fruits are great anti-inflammatory foods. Bananas have thick skins therefore they have lower anti-oxydants contents. Also, the darker the fruit, the lower the glycemic load; compare berries, and cherries to bananas and pineapple.

 
4. Limit fructose intake. Even though fruits are great foods loaded with nutrients, they also contain fructose. Fructose in too high quantities can slow down thyroid function and increase glycation. Glycation in laymen’s term is browning, like the browning that makes crust in bread. Glycation is the cross linking of proteins (and DNA molecules) caused by sugar aldehydes reacting with the amino acids on the protein molecule and creating Advance Glycosylation End-products (AGE’s). If you want to see protein cross linking in action, cut an apple in half and watch it turn yellow! Very few people realize that glucose can go through oxidation. Why is the worst glycation agent fructose? Because it does not raise insulin. In other words, the insulin is not getting it into muscle cells. Therefore, it lingers around and wrecks metabolic havoc. As nutrition expert Robert Crayhon would say: “fructose is like the guest that won’t go home once the party is over”. Crayhon recommends that the average American should eat no more than 5-10 grams of fructose a day! For very active individuals, 20 grams of fructose should be the maximum intake.

 
5. Add protein to your post-workout carb intake. Using 15 g of protein for every 50 lbs of bodyweight, will increase glycogen storage by as much as 40%.