3,2,1 W/E1/12/19

All together now, “I can’t believe it’s December already!”

Like it doesn’t happen the same time every year…

Anywho, this month can be a little different to most, with all the opportunities to eat out, and all the tasty treats you can indulge in at this time of year that would be odd any other time. But a little planning and staying on track most of the time will see you ok through to the start of 2020.

A couple of tips:

Focus on protein and veggies most of the time.

Don’t stress a day of overindulgence, unless you eat upwards of 5000kcals per day, the weight gain you might see is not going to be fat.

Don’t ever feel guilty about eating a food you enjoy.

 

3 training thoughts

When it comes to core training, I really like the hollow body hold (aka the waterslide, named after the first client I used them with honestly looked like he was going down a steep waterslide!) They can be a great option if planks aren’t doable due to shoulder issues, and can be regressed easily. Here’s a great article about getting the most out of them.


I had a question through the week from a new client about rest times between sets of any given exercise, and this is my advice.

Rest just as long as you need to be able to repeat the effort you just did.

If you always take short rest times, let’s call it less than a minute, and are still able to repeat the effort on a strength/ hypertrophy (5-15 rep sets, and yes, I know you can build muscle with higher reps, but lets keep this straightforward for now), then you aren’t lifting heavy enough to create a change. If you are lifting heavy enough, then those shorter rest times will result in a big drop off in each set. For example if you do a set of 10 db presses with your 10 rep max, rest just 1 minute, you’ll probably hit around 7 or 8 on the next set, then 5 or 6 on the last. You just haven’t given your body the time to recover between sets.

You may also find that as the sets go on, your rest times may lengthen, particularly on the heavier lifts. It might take you 2 minutes after your first heavy set of deadlifts, but after the third it may be more like 4 minutes in order to match the effort. This is due to the cumulative effects of increased oxygen demand over the previous sets.

So rest as much as you need, but not more than you have to.


They say you are the average of the 5 people that you spend the most time with, but it’s easy to forget that the person who you literally spend every moment with is yourself. So how does your self talk affect you??


2 nutrition bites

With the cold weather just getting colder, (who else is ready for summer??) the slow cooker will be getting more use, and this recipe I found looks like it’ll probably be getting a fair amount of the slow cooker action!


It has long been said that to help you reduce food portion sizes, you should use a smaller plate, however, this study may suggest otherwise. 2 groups randomly assigned to large or small plate sizes in self serving meal times showed no significant differences in calorie content of the meals between the 2 groups.

The study does say that a “clinically significant effect – in either direction – cannot be excluded.” so there may still be some use for individuals with poor portion control or for those without good understanding of their fullness cues to use a smaller plate to help with food volume.


1 exercise demo

 

1 exercise, double the impact.

The split squat hits your quads. The rdl hits your hamstrings. Both build strength in your hip stabilisers due to the load position.

I’ve had this in my program for the last couple of months and I really like it. I mean, it sucks completely, but it’s wonderfully effective.

3-4 sets of 5 to 10 reps per side.

 

Have a great day,

Dave

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