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How to avoid the afternoon slump?

Do you suffer from the afternoon slump?

Recently I’ve had a few clients experiencing the afternoon slump and in the past I was a constant victim to this whereby I actually had to schedule in a 20 minute power nap in the afternoon to get through the rest of the day without crashing.

 

What is the ‘afternoon slump’ and why does it happen?

The slump refers to the period of time typically post lunch when many people experience a noticeable dip in their alertness, energy levels, and ability to concentrate. This can happen for many reasons but the most common are:

1) As humans we are actually designed to sleep twice a day

For most this isn’t possible so half way through our working day we crash in need of a nap. Our core body temperature naturally dips between 2:00pm and 4:00pm. It’s this dip that triggers the release of a sleep inducing hormone called melatonin. It’s a normal part of your body’s circadian rhythm.

2) You ate too many carbs at lunch time.

This will cause a rapid rise in blood sugar levels and inevitably when they drop just as quick you become tired and cranky.

3) You’ve been sitting still for too long.

When we stay stationary for too long your body associates this stillness with tiredness and so desires sleep.

4) You are dehydrated.

Dehydration can make you feel tired and drowsy so it’s essential you stay on top of your fluid intake to avoid this cause.

What tips can we apply to power through this low period?

1) Set an alarm

Every hour where you stand up, stretch or go for a quick walk to wake the body back up, even if it’s just for a couple of minutes this will help.

2) Go outsie

If you work indoors step outside into the daylight for a few minutes to wake the brain back up, the daylight can re-alert your senses.

3) Play music

When the slump hits try playing some upbeat music and do a few jumping jacks at your desk. The exercise combined with the music will help revive energy levels and concentration.

3) Have a light lunch

As mentioned above try to avoid a heavy lunch that is high in carbs and opt for something higher in protein, fats and fibrous veg.

4) Take a nap

I’m a huge fan of afternoon naps if you can get away with it. A 20-minute snooze can boost alertness, productivity and creativity and sometimes the only way to fight a little fatigue is to give into it.

And that’s it, so give these a try and let me know how you get on.

Olly.
COMMENTS:

If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…

 

Are you Looking for a top quality online workout plan that can transform your body and increase your energy levels? 

START TODAY FOR  JUST £24!

My 12 week body transformation program has helped 1000’s of people achieve the body they desired with my guidance, knowledge and support throughout.

Start my 4 week trial today for just £24 with no onward commitment.  I’ll give you your money back if you don’t see or feel a change during the trial.

For more details or to sign up for the trial today click buy now link below…

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If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

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Effective cardio for fat loss, my secrets revealed…

Would you like to know how to get in the best shape of your life for just £24?

Start my 4 week trial today for just £24 with no onward commitment.  I’ll give you your money back if you don’t see or feel a change during the trial.

For more details or to sign up for the trial today click buy now link below…

 

There is a huge amount of debate out there with regards to which type of cardio is best for fat loss: Low Intensity Steady State cardio (LISS) versus High Intensity Interval Training (HIIT). So which one should you choose? Let’s discuss them both in more detail first.

So what is LISS?

For decades now, we’ve been led to believe that endless bouts of low, to moderate, intensity cardio is the most effective way to burn unwanted body fat. Without going heavily into the scientific detail, endless cardio can in fact be counter-productive to this aim. Firstly, when you undertake long durations of steady state cardio, your body will adapt to conserve energy. Your body’s metabolism will actually slow down and coupled with a calorie deficit diet, this can greatly hinder your ability to burn fat.

Endless hours of LISS will also give rise to higher levels of cortisol (stress hormone) that is linked with the accumulation of more body fat. This isn’t to say that LISS should be avoided completely as it can be useful when implemented correctly.

LISS should be performed at a low-level, working at roughly 50-60% of your maximum heart rate. An example of LISS would be walking at an incline on a treadmill or use of the X trainer. Jogging is not deemed as LISS.

So what is High Intensity Interval Training – HIIT

Developed as a training modality initially for athletes, HIIT has recently been proven to be a far more effective cardio method for burning body fat and improving metabolic function. Research tells us that HIIT produces a much higher percentage of fat oxidation and it also blunts fat production. Additionally, it spares muscle mass and increases your EPOC (Excess Post-Exercise Oxygen Consumption) also known as the ‘afterburn effect.’ The higher the intensity of the exercise, the greater the afterburn affect is and the more calories your body will burn to get you back to your normal homeostatic state.

HIIT workouts are also shorter, but they must be performed at maximum capacity. A true HIIT session should last no longer than 5-10 minutes and the exercise you select should last no longer than 15-30 seconds with sufficient recovery time to repeat the exercise with the same amount of maximum intensity.

Still confused by which one to use?

Personally I wouldn’t choose one or the other; instead my advice would be to combine them both into one session. HIIT will mobilise fat for energy whilst LISS will actually utilise it. Dual Cardio.

So try this next time it’s cardio day and let me know how you get on. You can thank me later!

Step 1 = 3 min of LISS on a treadmill working at 50-60% max effort

Step 2 = stop the treadmill and perform 1 dead tread at 60% intensity for 15 seconds, rest 45 seconds and repeat another dead tread at  80% intensity.

Step 3 = at this point you should be fully warmed up. Now it’s HIIT time, 5 x 15 sec dead treads at 100% maximum all out effort and rest for 45 seconds between sets.

Step 4 = once completed move back into the LISS phase for a further 20 mins. Personally I recommend hill walking, this will last a total working time of 30 mins and will be much more effective when it comes to real fat loss.

Olly.
 
COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
…………………………………………………………………
Looking for a high quality online workout plan that can transform your body?  My 12 week body transformation programme has helped 1000’s of people achieve the body they desired with my guidance, knowledge and support throughout.

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

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Twice A Day Training

Would you like to know how to get in the best shape of your life for just £24?

Start my 4 week trial today for just £24 with no onward commitment.  I’ll give you your money back if you don’t see or feel a change during the trial.

For more details or to sign up for the trial today click buy now link below…

 

I think you’ll agree with me when I say this:

It’s REALLY hard to train twice a day!

And are the results even worth it and isn’t it very bad for your body?

Well, firstly, you can dramatically increase muscle size with an Arnold Schwarzenegger twice a day workout regime..

…and secondly, it CAN be bad for your body but with some careful consideration (and the right amount of rest) it can produce incredible results.

If you don’t like going to the gym or if your job restrains you from accessing the gym twice a day, or you’re full of excuses, then this mode of training isn’t for you.

The twice a day training principle was popularised by big Arnie. He firmly believed his “double-split system” allowed him to separate himself from the pack and win his first Mr. Universe title.

I was introduced to the practice through Nick Mitchell via Canadian strength coach Charles Poliquin. Poliquin suggested that muscle gain would be greater if we could train twice a day on a consistent basis.

Obviously this isn’t for us all, and it isn’t something that can be done for long periods.

For me, the aim of using this style is to build as much size possible, in a small period of time. I will use it when I feel that my muscle development has plateaued, or when I’m highly motivated, like when I have a shoot coming up.

People that succeed with training twice per day do two things very well:

First, they have the perseverance it takes to get to the twice a day, every day, rain or shine.

Second, they have the discipline to rest when the have to and (and they do HAVE to rest).

These two things will ensure that you don’t burn out while taking on what is a big challenge!

The Rules, to ensure you don’t burn out:

  1. You need to limit the practice to no more than two weeks in a row, with a one week de-load / active recovery week before you repeat for no more than 3 cycle.
  2. The timings of your workouts don’t need to be exact, but I would allow at least 5-6 hours between the two sessions. For me this is easy since I work within a gym, but due to other work commitments, most find it a struggle. Your best options are to get a workout done in the morning before work and then hit another workout after work, alternatively go on your lunch break and then again in the evening. As long as you’ve waited roughly 6 hours as a typical guide, your levels of intensity required for each session shouldn’t diminish.
  3. You must train the same muscle groups in both sessions and limit these sessions to no longer than 45 minutes of intense strenuous lifting. Quality not quantity!
  4. Get on top of your nutrition! You need to design a set macro ratio specific to you and make sure you hit it, including your 2 post workout meals. Monitor your gains and listen to your body, as things may need to be tweaked to cope with the extra demands you are now under. *It’s hard to go any further into the nutrition side right now, as you are all individuals and for me to recommend macros etc. may not be specific to you. I wouldn’t recommend this type of training if you were intermitting fasting.
  5. Train heavy in the morning, focusing more on strength using compound movements, high intensity / low volume. This will serve to kick-start the nervous system. Avoid training to failure and generally use a controlled tempo of 31X1 with longer rest periods.
  6. In the evening a typical hypertrophy based workout is applied, lower intensity / higher volume.  Here you will use more typical bodybuilding isolation based exercises with a slower more controlled tempo such as 2121, contracting hard throughout the movement. Take less rest between sets and unlike earlier you will train to failure, hit it and hit it hard.

Program Design:

Generally I would always recommend a ‘2 days on – 1 day off – 1 day on – 1 day off’ principle, or just ‘2 days on – 1 day off’ etc. it all depends on your split.  You may get away with 3 on – 1 off, but if you’re truly performing with maximum intensity on the first 2 days, you will be screaming to take that third day off. When it comes to body part grouping this is entirely up to you and what suits your needs best.

Typically my personal split looks like this.

Day 1 – Chest, shoulders & triceps

Day 2 – Back & biceps

Day 3 – Off

Day 4 – Legs

Day 5 – Off, or back to chest, shoulders & triceps, if 2 on – 1 off cycle.

Day 6 – Repeat cycle

After 2 weeks of these double sessions, or the equivalent of 4 doubles per split, you are ready to de-load for a week (also known as active recovery).

A de-load is a planned reduction in volume, or intensity, where the purpose is to allow the body to fully recover, and prepare you for the second cycle.

Why we should De-Load:

De-loading allows your joints, tendons, ligaments, and other supporting tissues to repair.

Your central nervous system (CNS) has been highly stressed, so this will have time to recover, as well as giving yourself a mental break from the intensity of hitting the gym twice a day.

However, importantly we apply this to stop overtraining and allow the muscle to grow and prepare you for even greater gains to come.=

How to De-Load on doubles:

The main thing here is work at 50% of what you have normally been doing.

Drop to single day sessions and apply what was your second pm session as the basis to your workout.  You keep your split and work 3 days on – 1 day off – 3 days on – 1 day off, and boom, you’re ready to get back onto doubles.

You should feel re-energized and raring to go, if not… perhaps you didn’t back off enough. I know backing off is hard and I have been victim to feeling this myself, but trust me, less is more in this case.

Take the foot off the pedal and learn to appreciate the knowledge of others when they say ease off buddy.

So there you have it, the basic in’s and out’s of Twice a Day training. Maybe you have used it before, maybe you haven’t, it’s certainly not for the casual gym goer.

You must be focused, truly dedicated, and highly motivated to do this type of training. However, if you are committed to the cause, and you have the flexibility to do so then I strongly recommended you give it a go.

Olly
 
COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
…………………………………………………………………
Looking for a high quality online workout plan that can transform your body?  My 12 week body transformation programme has helped 100’s of people achieve the body they desired with my guidance, knowledge and support throughout.

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

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Calf exercises

7 Top calf exercises you can do anywhere

The calves consist of many muscles with the two major muscles being the gastrocnemius and the soleus, which mainly consist of lots of slow twice muscle fibers that respond best to high training volume and frequency, which essentially means lots of reps quite regularly 1-2 days apart, so have a go at any of the below exercises wherever you are, no excuses.

1) Step Calf press

Find a step with a good clearance from the ground roughly 5 inches. Stand with the back of your feet hanging off the step. Once in position allow the heels to drop down, from here press up onto the balls of your feet and hold. Repeat this for 20reps of about 3 sets.

2) Single Leg Calf Press

An advanced version of this is to do the same exercise with only 1 leg at a time. Place your other foot around the back of the working ankle and use a wall to help with stability.

3) Seated calf raises

At your desk find again a step or stack some books up in the floor. Place your feet on the step again so the heels are hanging off. From this bent knee position extend up onto the balls of your feet. For added weight place your hands on your knees and press down. This exercise helps develops the soleus more, which can only be fully engaged when the knee is bent. 3 sets of 15-20reps

4) Mountain climbers

Traditionally used as a cardiovascular exercise to elevate the heart rate these can be great to help strength the calf muscles. Drop down in a push up position, from here place one leg up between your hands whilst the other leg remains straight. From here switch legs in a jumping fashion and repeat for 1 minute.

5) Donkey Calf Raises

A great exercise but does require a friend or work colleague. Bend over placing the top half your upper body on a desk. Get your friend to jump up on your back as if they were riding a horse. Once stable with feet about hip width apart extend up onto the balls of your feet. To make the exercise harder place your feet on a step so you get better ROM. 3 sets of 15-20 reps.

6) Skipping without a rope.

You don’t need a rope to get the benefits of skipping, you just need to pretend you have one. Skipping is a great way to help build up the shape of your calves and also their muscular endurance. Perform 5 sets of 1 minute.

A progression of this is a toe punch. Similar to skipping but you bounce up and down on one leg only, pushing up through the toe. To make this hard try and stay within a certain small radius. 3 x 30secs on each leg.

7) Lying bent knee raises

Lying on your back on the floor like you would do in a sit up position. Once in place drive the hips up to the ceiling whilst pushing all your weight up through the front part of your foot. Squeeze and hold at the top and return to repeat. 3 x 15-20 reps. To progress with this exercise try it off a step and then try as a single leg crossing the other leg over your knee for added resistance.

Olly.
 
COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
…………………………………………………………………
Looking for a high quality online workout plan that can transform your body?  My 12 week body transformation programme has helped 100’s of people achieve the body they desired with my guidance, knowledge and support throughout.

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

Follow me on

Why you need a workout plan?

You’re not training hard enough, you don’t use the variables efficiently and so training has become stagnant.

 

You go to the gym, lift a few weights, pick and choose machines based on what’s free at the time and have no real structure to your plan or progression. You’re basically floating and you wonder why your body won’t mold, sculpt and change to how you desire.
You need to up your game, get a plan with stages of periodisation and work with all the training variables that exist, which will push your body to make a change.
Training variables such as: 
  • Tension & Time under Tension (TUT)
  • Tempo & Range of Motion (ROM)
  • Sets, Reps & Rest
  • and most importantly Progression with Overload.
Progression with Overload
In order for your muscles to tone up they must be subjected to a new stimulus or to a new amount of stimulus, this is know as overload. Without progressive continued overload your body does not need to adapt and so will never react by getting firmer or stronger. You need to continually increase the demands on the musculoskeletal system in order to continually make gains in not only definition and strength but also endurance.
Creating progressive overload can de done by:
  • Increasing resistance
  • Increasing number of sets & or repetitions
  • Increasing frequency
  • Increase or change exercises
  • Increasing intensity
  • Decreasing rest time
So how can I help? 
The ART 12 week programme has been developed to factor in all of these key elements to continually push and get the best out of you. The program will also show you how to use cardio effectively; low steady state cardio (LISS) and high intensity interval training (HIIT) both have a time and place, which is subjective to you as an individual and to how your body responds.
So if you are confused about planning a program and how all the variables are applied then the ‘Action Reaction Training’ program is for you.

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

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body transformation

Life Changing Journey

This ART 12 week programme shouldn’t be viewed upon as a short fire quick fix to get you in shape for a one time occasion. Yo yo ing your health and fitness isn’t good for you overall wellbeing, mind or body. Most often than not you will find the rebound from such methods leaves you in much worse off state than when you started. 

The aim of this programme is intended to yes transform but also change your life!  During this programme you will go through a journey of physical milestones using structured education on what your body actually needs in order to achieve a healthy lifestyle and a positive mindset to maintain your goals long after the 12 weeks have past.

Many people have successfully embarked on this journey of change, one of which being Tony who embraced the programme wholeheartedly and reaped the rewards in spades.  Below is his story…. 

 

“I began my journey back to health in January 2015. I hadn’t seriously exercised in over 10 years and was suffering for it. As well as being overweight, I had mobility problems caused by years of desk and laptop work, a cough that wouldn’t go away and was probably drinking too much. At the age of 47 I knew that if I didn’t do something about it soon, I wouldn’t get many more chances. So I joined a local gym, hired a personal trainer and made very good progress, getting my weight down from just under 95kg to 77kg and my Body Fat from 30% to about 17% by September 2015.

But I wanted to see if I could really excel in the last months of what was already an amazing year. Thanks to all the PT sessions I felt confident that I knew how to work safely and efficiently but I wanted to begin to work more independently. I researched the world of online personal training and came across Olly Foster’s website. The testimonials from clients on the Action Reaction Training programme were pretty impressive. I emailed Olly asking whether the programme would be suitable for me, as it mentioned a requirement for a year or more of weight training experience. He reassured me I would get some results and so I signed up for the 12 week plan.

After giving him some background information and key measurements, he sent my plan, with my target calories and macros for Phase 1. And so the hard work began. Previously I hadn’t trained more than 3 days a week and all of a sudden I was having to do 5 days. I didn’t know how I’d get on.

“as the weeks unfolded I learned so much about myself, nutrition and how to train”

Determined to get the best out of my investment I stuck to the plan, and as the weeks unfolded I learned so much about myself, nutrition and how to train. There was a great camaraderie in the Facebook group that all trainees belong to, and with members at various stages in their journey it inspired me to see their progress. In turn they cheered me on as I clocked up another week, marked with a gym selfie and a thumbs up.

Every two weeks, I measured myself, took new photos and sent them to Olly. He always replied promptly with encouragement and new calorie targets based on my progress. Having that feedback loop was very helpful and kept me engaged.

Along the way there were a number of victories. Among the many weight, body fat and strength milestones some stand out even now. For example, I’ve never been able to do pull-ups. When I saw them in the plan I doubted whether I could manage them. I found an assistance band at the gym, and used that to build my strength and mobility. It took me 8 weeks, but I finally managed to do full sets of pull ups without assistance and you can imagine how great that felt and still feels. And, of course, the guys in the Facebook group shared in my sense of achievement.

“I finally managed to do full sets of pull ups without assistance and you can imagine how great that felt and still feels”

Week by week, my strength improved and the fat continued to fall away. There were some days when I really didn’t think I could have a good workout, but each time I surprised myself by managing extra reps or increasing the weight.

By about week 8, I really started to get compliments from friends, family, colleagues and fellow gym users. One of the ‘alpha’ guys at the gym – tall, well built, very fit – started chatting to me as I sipped my post-workout shake one evening. Previously we’d only really nodded to each other so I was quite taken by surprise. He had been away for a few weeks on honeymoon and told me that he noticed how much leaner and stronger I was looking since he last saw me. He was curious as to what programme I was doing so I told him about ART. He was impressed, and very interested in signing up for himself (not that I could see that he needed to) and his wife. I was bursting with pride. Since then several other guys have asked me for details about ART and I know at least one will be starting in January when he returns from his holiday.

“It just goes to show – you never know who you’re inspiring.”

The last couple of weeks were extremely hard work. The training intensity increased and I had two big social occasions to navigate – the office Christmas Party (on a boat, with great food and a free bar) and a family 50th birthday. Such was my commitment to the ART programme (based on the results I was getting) that I chose not to break the abstinence that Olly asks of all ART participants, and discovered I could have a great time without drinking. Who would have thought it?

Week 12 soon rolled around and I was quite nervous on the last two days. The preparation for the final photos is quite demanding and specific and I was anxious to look my best. A friend was going to come and take my final pictures but was unable to due to sickness. So, after a pump-up routine, there I was in the disabled shower at the gym trying to get the best pictures I could. Having lost all that weight, my skin found it difficult to tighten up and the pre-photo preparation seemed to make things worse. But eventually I found a pose that I was happy with. And I know that once the skin recovers I’m going to look even better.

With the final photos and measurements taken and submitted, I took stock of just how far I’d come in 12 weeks.

“body fat was down 6% to just under 10%. I had lost another 7.8kg and, incredibly, my jeans waist is now 27”

According to my Skulpt AIM device, my body fat was down 6% to just under 10%. I had lost another 7.8kg and, incredibly, my jeans waist is now 27″. I started the year at 30% BF, just under 95kg weight and 36″ jeans.

I now have the perfect foundation on which to build some lean muscle, and that’s my plan for the next year. As well as losing the fat, Olly has taught me how to train hard and effectively, and the importance of good nutrition (though I still don’t eat Broccoli).

I had no idea what kind of result I would get, especially after the previous 9 months of cutting, but I’m so glad I finished the year this way. I finally have a six pack, a vein on each bicep and the “v” line on my lower abdomen. I never thought I’d be writing that!

So having read my story what’s stopping you?

If you’re prepared to follow the plan, put in the hard work, and be honest with Olly (and yourself) then you too will emerge from the 12 weeks transformed in not just in body, but also in mind and spirit.

Cheers,

Tony

…………………………………………………………………
Looking for a high quality online workout plan that can transform your body?  My 12 week body transformation programme has helped 100’s of people achieve the body they desired with my guidance, knowledge and support throughout.

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

Follow me on

Olly foster

Olly Foster, personal trainer

 

Home vs Gym workout

Home workouts can only get you so far. As an initial starting point they have their merits but you will soon slow down on your journey to achieving real results.

You may well prefer your home environment, space and the ability to save money, but unless you own a state of the art gym you will come across many limitations that will inhibit your progress. Mainly the law of progression due to overload.

In order for muscles to grow, they must be subjected to a new stimulus or to a new amount of a stimulus; this is the concept of overload.

Without progressive overload, your body doesn’t need to adapt and so will never get bigger or stronger beyond a certain point. You need to continually increase the demands on the musculoskeletal system in order to continually make gains, not only in muscle size and strength, but also endurance. Creating progressive overload can be done by:

  • Increasing resistance
  • Increasing sets
  • Increasing repetitions
  • Increasing frequency
  • Increasing or changing exercises
  • Increasing intensity
  • Decreasing rest time

I’ve developed a program that factors in almost all of the above key elements. The only one I can’t control is increasing resistance. This refers to the weight you lift. You need to be honest with yourself when you select a weight for a rep-range target. If it’s too easy, you need to increase the weight, and continue to do so over the course of the program.

Olly.
 
COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
…………………………………………………………………
Looking for a high quality online workout plan that can transform your body?  My 12 week body transformation programme has helped 100’s of people achieve the body they desired with my guidance, knowledge and support throughout.

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

Follow me on

rest and recovery | olly foster

The importance of rest and recovery.

I want you to ask yourselves, and be honest, how many complete days off training do you take a week? And when I say off, I don’t mean ” I do a light cardio session, or I go in and stretch” I mean off! I bet the majority of you will say once a week max, but some of you based on the question above will say none.

Few people within the health and fitness industry can truly acknowledge or even recognise the importance of rest and recovery in blindness to the success of their ultimate training goals. In order to gain size, strength, definition, you have to work hard, we all know that. It’s this hard work that will break down your muscles and in the short-term make you weaker. In order to rebuild, to grow and to increase strength we have to look past how hard we train and look into and understand the true value rest has on our bodies. Working out provides the structure for change, the change itself takes place during your rest and recovery periods.

So what happens during Recovery?

When we exercise we are causing changes in the body, such as muscle tissue breakdown, depletion of energy stores (muscle glycogen), fluid loss and we challenge the cardiovascular &muscular system as well as the Central Nervous System. Rest and recovery allows these stores to be replenished, allows tissues to repair bigger and stronger and allows us to rehydrate. Without sufficient time to repair and replenish the body will continue to breakdown from intensive exercise. You will not and cannot regenerate; ultimately this will lead us into the dangerous state of over training.

Over training:

Over training is best defined as a state where your body has been repeatedly stressed by training to the point where rest is no longer adequate to allow for recovery. It can eventually cause the body to enter a negative nitrogen balance state, which is a catabolic State, and if you have read my previous articles you will know how detrimental this can be. It is also in this phase where the body will begin to produce a mass of cortisol, which is a big no no!

Cortisol is the hormone secreted by the adrenal cortex in a response to stress. If not controlled it will impede muscle repair and function, decrease testosterone production, inhibit protein synthesis, accelerate protein breakdown and reduce / stop muscular growth. However, if that wasn’t enough, it will also reduce the body’s ability to use fat as an energy source, resulting in an increased storage, and none of us want that now do we?

So how do we avoid / treat over training?

The answer is simple. With proper rest and through quality nutrition!

Firstly, we need to know what the warning signs are. Most common signs include; depression, mood swings, insomnia, irritability, loss of desire to train, your strength, size and overall performance diminishes and you pick up frequent injuries.

The key here is to listen to your body, when you notice any of these early warning signs it’s time to adjust your training program accordingly to calibrate this. Take time off without the guilt trip, introduce those all important rest days between heavy lifting sessions and introduce periods of active recovery training every few weeks. Also look at reducing your caffeine intake and any other stimulants such as pre workout supplements or fat burners, which cause an increase in cortisol levels and can lead to adrenal fatigue along with disrupting your sleep patterns. Tighten / clean the diet up and if need be introduce an adaptation complex supplement with DHEA.

So in brief, I want you to look at your current training schedule, how many days are you training in a week and how many days off do you have? I recommend that everyone have at a very minimum, at least one complete day off a week. If you’ve been hammering it hard for a long time without adequate time off then please don’t be afraid to take a few days off. This will give your body and your mind a break, you won’t lose any of your gains but will find you actually gain once you step back into the gym, both physically and psychologically!

Don’t be afraid to Rest and Recover!

Olly
 
COMMENTS:
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Looking for a high quality online workout plan that can transform your body?  My 12 week body transformation programme has helped 100’s of people achieve the body they desired with my guidance, knowledge and support throughout.

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

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Why Women Should Lift Weights?

Weights, Weights, Weights…

There is a preconception out there amongst some women that weight training is reserved for men only and that cardio is the best way for women to keep fit, trim and healthy, which couldn’t be further from the truth!

Weight training is the missing secret ingredient to building a firmer, stronger and more sculpted body that cardio will never be able to achieve.

Research amongst women in training with the aim to lose body fat show that those who focus on aerobic exercise only, lose body fat and muscle, whereas those who incorporate weight training into their regime lose only fat, retaining their muscle definition which not only tightens up the body and improves your reflection in the mirror, but makes it less likely that you will gain back the fat that you lost.

Will weight training make me look too muscular?

Simply put – NO. Women have low levels of the hormone testosterone, which is needed to build large muscles, therefore it’s very unlikely that most women will gain any significant size from lifting weights.

By lifting weights you will:

  1. Lose body fat – Strength training actually burns more body fat than cardio. Strength training continues to burn fat after you’ve finished working out, and certain programs can even increase your metabolism for up to 48 hours.
  2. Be physically stronger – You will experience a substantial increase in your strength from weight training. It will not only help you create a better physique, but you’ll also notice the difference in your everyday life with physical activity.
  3. Help prevent injury – Weight training increases your tendons and ligament strength as well as increasing bone density (best defense against osteoporosis), decreasing your chance, or risk of injury.
  4. Reduce overall health risks – One of the lesser-known benefits of resistance training is that it positively impacts your health in particular with how it helps the body process sugar. When combined with an effective diet this will lessen the risk of type 2 diabetes.

And finally but most importantly:

  1. You’ll be happier and less stressed – Weight training has the power to induce pleasure by releasing endorphins, the “feel-good” chemical in your brain. Helping to reduce levels of the stress hormone cortisol, relieving feelings of anxiety and agitation.

So ladies, why don’t you ditch the endless boring cardio and give weight training a go. My 12 week programme for women teaches you how to train with weights, safely and effectively, so please visit http://action-reaction-training.com/12-week-plan/body-for-women/ for more information.

Olly
 
COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

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Olly Foster fitness tips

My top 10 fitness tips | Olly Foster

 

These following 10 pointers are like my commandments for life.  If you want to achieve your fitness goals then starting to incorporate the below into your life would serve you well….

1) Planning is essential for progression.

Without a plan you’re doomed to fail. You must plan your sessions with added progressions and plan and prepare your diet based on your individual needs. A good way to keep yourself on track and monitor your results is to keep a training diary and a daily food log. Remember if the plan doesn’t work, change it, but never the goal!

2) Breakfast is king.

We all know the importance of breakfast but I think most of us don’t realise just how important. What you eat for breakfast sets up your entire neurotransmitter production for the day. It connects the brain to the gut, once that connection has been made it allows for better digestion and absorption for the rest of the days meals.

My preferred breakfast of choice is protein, fats & fibre. E.g Eggs with smoked salmon on a bed of baby spinach.

3) Fish oils.

Adding more omega 3 to your diet could probably be one of the best additions to your supplement regime. They are super important to how your body functions and feels overall.  They dampen inflammation in the body, improve insulin sensitivity as well as support your skin, nails & hair, eyes, and heart.  Studies show that supplementing with omega-3s significantly increases lean mass, while decreasing body fat at the same time.

My number 1 choice is Reflex Nutrition Omega 3 or Krill Oil.

4) Rest, Recover & Grow.

Few people within the health and fitness industry can truly acknowledge or even recognise the importance of rest and recovery in blindness to the success of their ultimate training goals. In order to gain size, strength, definition, you have to work hard, we all know that. However without proper rest and recovery you will not and cannot regenerate, ultimately this will lead us into the dangerous state of over training.

Listen to your body, if you feel or think you need to rest you probably do. I recommend that you have at least one complete day off a week and a deload week every 6 weeks.  This will give your body and your mind a break and trust me you won’t lose any of your gains.

5) Accountability.

When a person is accountable to someone else for doing what they said they would do, they do it. They make the changes they’ve been toying with with and they reach their goals.

When we tell someone we’re going to do something, we engage the power of social expectations.  For many of us, that power is very strong.  When you tell your boss you are going to get that proposal done by the end of the week, you do it, yes? However, when we tell ourselves, and no one else, that we’ll drop that body fat, gain that lean muscle mass, or have abs like steel, we are less likely to do it.

To move beyond mere talk, you need to commit to specific actions that will move your goals forward and agree with someone else to hold ourselves accountable.

So put yourself on record and become accountable!

6) Cheat days are bad!

Having no moderation or control on a cheat day carries far more risks than benefits to your physical and mental health. In extreme cases it can lead to a fatal outcome from extreme acute gastric dilation after an eating binge and over time metabolic damage.

Eating a cheat meal won’t keep you sane, all it’s going to do is keep you from is your final goal.  We crave junk food and high fat meals the same way a drug addict craves drugs.  I’ve never heard of a therapist tell a alcoholic to get wasted every 7 days so they don’t go insane.

It takes a minimum of 67 days to break a bad habit.  If you eat bad foods every 4-7 days, you’ll continue to reintroduce yourself to every bad habit you’re trying to break.

So, here’s what I suggest. Have a higher calorific MEAL by all means, but certainly not a whole cheat day.

7) Fix your gut.

You train hard and eat right, you manage to control all the external influences that can affect you such as stress and poor sleep. But what’s the point if your gut health is poor and you are struggling to digest and absorb the nutrients you are providing to assist you in your fitness quest.

The digestive system is so important when it comes to health, it is involved in so many processes that when functioning optimally makes us perform to a greater level and thus rewards us in return. A simple and effective protocol can be the addition of L-Glutamine & Probiotic’s.

L- Glutamine

L-Glutamine has shown to be an amazing aid in healing, sealing and repairing a “leaky gut” by playing a role in the health of the pancreas, liver, mouth and esophagus. The function of all of these parts impact digestion and thus the health of your gut. By taking Glutamine it will ensure the entire digestive process runs much more smoothly, preventing future damage but more importantly healing any damage already done and allowing for better absorption from the quality nutrients of your food. My recommendation for males is to take 20 grams in the morning and 20 grams at night before bed, females should reduce this to10g.

Probiotics

Now these bad boys main purpose is to put good flora back into your gut lining so you have more good bacteria than bad.  There are many things that disrupt our good gut flora, including our toxic environment, highly processed and high-sugar diets, inflammatory foods and even medications. It’s due to these reasons that this supplement is an absolute must in my eyes.  If you are exposed to any one of those things, and are not putting beneficial bacteria back in your body, you are potentially jeopardising your gut function and immune system. They will also improve digestion so that the nutrients you consume get absorbed and used by the body in an effective manner supporting your metabolism and helping you feel better.

My recommended dosage is to take one first thing in the morning, generally if it’s a good probiotic this is all you will need.

Those with more serious issues can also add a digestive enzyme to each meal.

8) Carbs at night! Do we, Don’t we?

“You can’t consume carbohydrates at night or you will store fat!”

You will have heard or have been told this theory at some point no doubt, right?  Its crazy how much it is still used or preached out in the fitness world today. The reason behind this is because most people who recommend limiting carbs at night do so because they believe your metabolic rate decreases at night therefore those consumed and unused carbohydrates will be stored as fat instantly.

This idea that you should avoid carbs at night because your metabolism slows down has been proven to be an invalid theory. Research now actually shows that not only does your metabolism NOT slow down, its actually no different then your resting rate during the day, plus if you exercise it’s actually shown to increase your sleeping metabolism significantly.

Also if you do have difficulty sleeping, including a carbohydrate source in your last meal of the day can activate certain chemicals in your brain that relax you, signalling sleep and allow for a better nights recovery.

9) The Responsibility is in your hands… Stop with the Excuses!

The choice to be healthy and make a change is in your hands. No-one else’s. As children we rely on the adult figures in our lives to ensure that we eat well, sleep well, use our manners, go to school etc. Yet somehow as we get older those basic life tools begin to take a back seat in our hectic life styles. The words “I didn’t have time to eat” or “I forgot to eat” are heard far too much these days, and yes I know we all have lots on but if you make excuses like that then remember your goal is NOT a priority. The human body is a machine and it needs fuel / food just like a car does. I know some people hate using the term food as fuel but essentially it is. You can survive without most things in life but without food you would eventually die, therefore it is a necessity to life.

However, I’m not just talking about any kind of fuel, I’m talking about the right kind of food for you and your goals. When you run out of petrol you wouldn’t fill up your car with cereal or diet coke. That would be stupid, because it wouldn’t work. Yet when some people feel low or become hungry due to missing meals etc they happily load their bodies with junk food, fast food or snack treats. This is because you convince yourself you didn’t have the time and that they were the only options available for you, but essentially it’s laziness or just an extreme lack of education on nutrition. I refuse to believe the majority of adults in this day and age don’t know the right choices to make when it comes to the selection of food available when in similar situations. Granted it’s never the perfect choice but there is always a better option available, something is better than nothing though, just choose wisely.

Guys YOU have to treat YOUR body the best way possible. You only have the one and it’s with you all your life so take care of it! It’s your responsibility to do so, no one else’s. So quit with the excuses, make the right choices and not only look better but feel better which will reflect on everything else in your life.

10) Be the best YOU can be!

One thing I try to preach to those looking to follow in my footsteps is to  “Be your-self”.

Yes it’s ok and a very good idea to have aspiring models / people to look up too, but in reality “You can only be the best YOU can be”. Don’t be thinking I want to look like him/her because in the real world and genetically speaking the majority of the time this won’t be possible.

Concentrate on you as an individual and make your own mark in the world with a unique personality, because at the end of the day you’re selling yourself, not a replica of somebody else!

Olly
 
COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
…………………………………………………………………
Looking for a high quality online workout plan that can transform your body?  My 12 week body transformation programme has helped 100’s of people achieve the body they desired with my guidance, knowledge and support throughout.

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

Follow me on