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Monthly Archives: October 2018

  • Top 4 Weight Training Success Tips - How to Beat that Performance Plateau

    We all reach that stage in our exercise lives at some stage. It just seems that nothing much extra happens, no more fat loss or muscle gain. For some it seems like endless progress because of a low fitness starting level; others reach this progress plateau quickly. Here are some practical tips to kick-start a stalled fitness engine.

    1. Set Reasonable Goals and Expectations

    Learn to love small gains and log! Make a note of your progress so that you know exactly when your weight loss, muscle enhancement or waist size reduction starts to plateau. This is important because unless you note it or chart it, it's easy to imagine things are better or worse than they are. Its easy at Everybody's because you can log your progress on our free programmes.

    2. Watch Your Diet and Nutrition

    Keep the saturated fat and refined carbohydrates DOWN! No more than 25 percent total fat, and no flaky, flimsy, fatty pastries, refined sugars, colas, biscuits, cakes, sweets and junk like that. Just get rid of it, period. None. For weight gainers, low-fat protein, mainly poultry meals, non-fat dairy, fish like tuna and salmon, and beans and plenty of fresh fruit and vegetables. Make sure you eat enough. The most fundamental error that hopeful weight and muscle gainers make is not eating enough quality food, and that doesn't necessarily mean protein.

    3. Rest and Recover

    Every 4 to 6 weeks take an easy week where you do about half your normal training or full training at half the intensity. This provides a 'window' in which the body can replenish itself and build even stronger. The principle of weight training and muscle building is progressive overload, muscle damage, repair and new growth. Give this process a chance to occur.

    4. Try an Intensity Change

    If you're not getting any further after many months, try a change. The body responds to variation in intensity and program. If weight loss is your goal, try a circuit program. If muscle building and fitness is your goal and you're a bit stale, then switch from 3 sets of 12 reps to 4 sets of eight reps, or try pyrimd or drop set (see wisdom Wednesday on the facebook page) where you alter the weights and reps up or down for each set.

    Everybody's Team

  • Top 4 Weight Training Success Tips - How to Beat that Performance Plateau

    We all reach that stage in our exercise lives at some stage. It just seems that nothing much extra happens, no more fat loss or muscle gain. For some it seems like endless progress because of a low fitness starting level; others reach this progress plateau quickly. Here are some practical tips to kick-start a stalled fitness engine.

    1. Set Reasonable Goals and Expectations

    Learn to love small gains and log! Make a note of your progress so that you know exactly when your weight loss, muscle enhancement or waist size reduction starts to plateau. This is important because unless you note it or chart it, it's easy to imagine things are better or worse than they are. Its easy at Everybody's because you can log your progress on our free programmes.

    2. Watch Your Diet and Nutrition

    Keep the saturated fat and refined carbohydrates DOWN! No more than 25 percent total fat, and no flaky, flimsy, fatty pastries, refined sugars, colas, biscuits, cakes, sweets and junk like that. Just get rid of it, period. None. For weight gainers, low-fat protein, mainly poultry meals, non-fat dairy, fish like tuna and salmon, and beans and plenty of fresh fruit and vegetables. Make sure you eat enough. The most fundamental error that hopeful weight and muscle gainers make is not eating enough quality food, and that doesn't necessarily mean protein.

    3. Rest and Recover

    Every 4 to 6 weeks take an easy week where you do about half your normal training or full training at half the intensity. This provides a 'window' in which the body can replenish itself and build even stronger. The principle of weight training and muscle building is progressive overload, muscle damage, repair and new growth. Give this process a chance to occur.

    4. Try an Intensity Change

    If you're not getting any further after many months, try a change. The body responds to variation in intensity and program. If weight loss is your goal, try a circuit program. If muscle building and fitness is your goal and you're a bit stale, then switch from 3 sets of 12 reps to 4 sets of eight reps, or try pyrimd or drop set (see wisdom Wednesday on the facebook page) where you alter the weights and reps up or down for each set.

    Everybody's Team

  • Dealing with the Dreaded DOMS: 5 Ways To Reduce Muscle Soreness

    Are sore muscles making you hit snooze on your morning workouts? These 5 home remedies will ease your DOMS and get you back in the gym faster.

    Soreness might not be an indicator of muscle growth And the jury is out on the real reasons behind DOMS. But one thing is certain. Being sore is not nice!

    A little soreness is fine. But chronic soreness that keeps you from training as often as you'd like is another thing.

    Below are 5 easy, practical home remedies to help with the nagging soreness. They’ll also help with blood circulation, performance, and overall relaxation. The trick is to make these a part of your regular routine. You can do them daily or just a few times per week, but consider them long-term practices.

    1. Light Resistance Training

    I know it may seem counterintuitive, but some light resistance activity will help in so many ways. In the days following a hard training session, waste material pools into the muscle along with damage to the fibers, all while repair and growth are trying to happen. Some light exercise will help blood pump out some of the waste so the good stuff can get in there and do its job.

    This isn’t a full-on workout per se, it’s simply light activity to flush out the bad and make room for the good. It will also help your body coax into recovering faster and more completely while stimulating your metabolism.

    2. Massage

    It would be great to afford a personal massage therapist each week. Kneading-out knots, kinks, and tight areas on a regular basis will do wonders for recovery. Unfortunately, most of us can’t shell-out that kind of dough. But you can’t discount the benefits of massage. In addition to the above benefits it also increases blood flow, accelerates recovery, and relieves potential chronic soreness.

    3. Baths

    A hot, soothing bath is relaxing, but it serves many other purposes as well. As for soreness, baths can be of great help aiding in better blood circulation, relaxation of stressed muscles, and with the addition of Epsom salt or a similar product, can reduce swelling due to fluid retention. A tub or spa with jets is also a great aid in loosening tight areas and reducing soreness.

    4. Light Stretching

    Light stretching is the perfect partner for light resistance training. Perform light exercise first in order to flush blood into the major muscle groups and warm them for protection once you get to the stretching portion of the session.

    This warm-up/stretching practice will not only increase rate of recovery and combat soreness, but also help improve flexibility around your joints and help you avoid injury in future training sessions.

    5. Fluid Intake

    This is arguably the most overlooked aspect of recovery and soreness. Staying hydrated is normally seen as a benefit for those wanting better performance. You hear that even a slightly dehydrated state can impair strength levels and rates of recovery between sets.

    However, staying hydrated is just as important for post-training recovery and soreness. Since blood flow is key in cleaning out waste products from muscle cells so they can more effectively recover and grow, water intake directly affects this. The more water consumed, the easier time the body has to perform these processes.

    Everybody's Team

  • 5 reasons to workout this winter

    Leaving our nice warm homes to exercise in the Winter months isn’t at the top of anyone’s priority list. As the days draw in and temperatures drop, most people would be tempted to hang up the exercise gear and hibernate, but Winter is actually the best time of year to work out!

    Here are 10 reasons why you should work out this Winter.

    One – Summer bodies are made in Winter

    Think of that holiday to Ibiza that you’re already looking forward to. Do you want to look incredible around the pool or at Ocean Beach Club? Then you need to start hitting the gym now! We all know that change isn’t going to happen overnight, but with 6 months to go, imagine the body that you could have if started working out this Winter.

    Two – Beat those Winter blues!

    According to, and proven by, the NHS – exercise is beneficial for our mental health. Going for a run, bike ride or gym session will work against SAD (Seasonal Affective Disorder) like you wouldn’t believe. Simply put, exercise will combat those Winter blues, reduce stress levels and generally make us happier people. Smiles all round!

    Three – Combat the Christmas Bulge…

    Christmas is the most difficult time of year to keep on track and stay healthy. It’s said that most adults eat an outstanding 6,000 calories on Christmas Day – that’s three times the recommended daily allowance for a female. By working out over the Winter months, you are actively combatting all of the indulgences that just seem to happen between Christmas and New Year. And what better excuse to have when offered that tin of sweets than ‘I’ve been for a run, so it’s OK!’

    Four – Improved Immunity

    We need all of the help we can get to stay healthy over Winter, when germs are readily circulating around the office or being brought home by our children. Regular exercise improves the cardiovascular and lymphatic circulation.

    Five – Be an Inspiration!

    All of your friends and family will be looking towards that New Years resolution to start working out. But why not beat the crowds and be an inspiration to everyone by working out ALL Winter. You’ll be three months ahead of the game, three months healthier, and three months happier. People will be asking for advice and copying your regime. How incredible will that make you feel?

    There are a tonne of reasons why working out in Winter is the right thing to do, and I hope that my top fivr list will encourage a kick-start to your Winter work out regime. Remember – it’s down to you to make it happen. Show everyone what you can do!

    Everybody's Team

  • 10 reasons to exercise

    Every day brings with it a new scientific report on the benefits of exercise. Unfortunately, the reports don’t always coincide with each other. Some studies show hugely positive effects, others show hugely negative effects, and some don’t permit any conclusions at all. Although the path of least resistance may lead \nyou to prefer those reports that show no, or harmful, effects of exercise, the truth is that the best way to keep your body and mind in top shape is to be physically active. Almost everyone, no matter what his or her physical condition, can engage in at least some form of bodily exercise. To be most efficient, your exercise regime should follow the guidelines for your age and overall health status. However, each and every one of us can certainly exercise our minds even if our bodies don’t always cooperate.

    I’ve culled through the wealth of data on exercise and health to come up with this list of 10 solid reasons to work that body and/or mind of yours. Here’s the short and sweet on these impressive ways that exercise can keep you in the best possible shape.

    1. Builds aerobic power. Your aerobic capacity is your body’s ability to work at maximum capacity by getting oxygen from the air to your body’s tissues. Ordinarily, people lose about 1 percent a year of their aerobic power or, if you’d like to do the math, 10 percent per decade. If you start calculating at the age of 40, this means that people can lose 30 percent of their maximum aerobic capacity by the time they reach age 70. That’s a lot of unnecessary huffing and puffing. Both long-term and short-term exercise training studies show that you can cut this loss in half so that you’re losing 15 precent rather than 30 percent in that 30-year period. Many of the other benefits of exercise stem from this basic fact, so if you remember nothing else from this list, building aerobic power is your most important reason to exercise.

    2. Reduces blood pressure. Chronic hypertension is the number one form of heart disease. The causes of hypertension include the increased plaque in the arteries that builds up from consuming a high-fat diet.

    Exercise helps reduce your blood pressure, in part, by attacking the plaque in your arteries. As the arteries widen, the blood flows through more freely, and your blood pressure eventually starts to drop. Hypertension also decreases as the result of exercise because your heart, a muscle, is getting a workout. The stronger your heart muscle gets, the greater its ability to pump blood through the arteries, which also helps to reduce your blood pressure.

    3. Lowers Type 2 diabetes risk. You’ve probably heard that an increase in the prevalence of Type 2 diabetes is becoming a world-wide public health crisis. Even if you don’t care about the health of the world, you should care about your own risk of diabetes. The complications of adult-onset Type 2 diabetes pose a serious risk to your physical well-being. By engaging in regular physical exercise, you improve your body’s ability to metabolize glucose, the key to staving off this disease.

    4. Maintains immune functioning. Your immune system is what protects you from infection and other chemical toxins. The immune system also plays a role in maintaining a healthy response to stress more on this later). Although for many years, researchers talked about “immune senescence” as an inevitable result of aging, we now know that the studies showing these inevitable declines were conducted on people who didn’t exercise. Even short-term exercise programs can reverse some of the deleterious effects of aging on this sensitive, complex, and crucial regulatory system which controls so much of your everyday health.

    5. Reduces body fat. Your BMI, or body mass index, provides an approximate measure of your overall metabolic status. If you’re in the overweight to obese categories now, a regular program of aerobic exercise can bring your BMI down to normal levels mainly by swapping the fat for the fat-free tissues in your body. The good news is that the more you exercise, the more you are able to work off your body fat because muscle “burns off” more calories, effectively speeding up your metabolism.

    6. Keeps bones strong. Another normal age-related change is the loss of bone mineral strength. Here again, the magic number of a 1 percent loss per year seems to be the considered wisdom of how fast our body’s bones get thinner and weaker. Once again, though, exercise is the key to maintaining your bone’s health. The specific form of exercise required for bone strength involves resistance training in which you lift weights. The amount of resistance training varies according to your age and physical strength, but it’s got to be more than just picking up a gallon of milk and moving it from the grocery bag to the frig. You need to spend no less than an hour a week of increasingly strenuous weight-lifting until you reach your maximum potential.

    7. Builds muscle mass. Resistance training also builds your muscles. In fact, the tension of your muscles against your bones is what also helps your bones get the maximum benefit of weight lifting. If you don’t engage in regular weight-lifting, you’ll lose muscle strength at the rate of – guess what—1 percent per year. If you do, you can cut this – guess again—in half. In fact, the process of “sarcopenia,” which refers to normal loss of muscle strength with age, is best reversed by this type of exercise. Keeping your muscles strong also helps you stay more aerobically fit and helps you maintain a healthy lean (or fat-free) body mass.

    8. Improves breathing. Aging affects the tissues of the lung in some ways that can’t be changed by exercise. However, exercise can improve your breathing by strengthening the muscles that help your lungs open up to bring in oxygen and compress to push out carbon dioxide. Exercise also improves the efficiency with which oxygen permeates the cells of your body through its effects on aerobic capacity. While the non-exercisers will have to stop their workout to catch a breath, you’ll be able to push on past them due to this greater efficiency of your breathing capacity.

    9. Boosts your energy. Because your body is functioning more efficiently, you’ve got more oxygen to fuel your body’s cells. You also feel fewer aches and pains and have greater strength. As a result, you can go about your daily activities feeling less fatigued, stressed, and weary. Although going to the gym early in the morning or late in the afternoon may feel like the last thing you have energy to do, once you build exercise into your daily routines, these workout bouts will actually seem less tiresome because you’ll feel more mentally and physically capable of carrying them out.

    10. Reduces the risk of arthritis. The most commonly experienced chronic illness in middle-aged and older adults, arthritis occurs due to abnormalities in the cartilage and outgrowth of bones in the joints. Unlike the other physical benefits of exercise, reducing the chances of arthritis doesn’t depend on heavy duty aerobic activity or even weight training. In fact, you may actually heighten your risk of arthritis if you do too much of the wrong kind of exercise. Running on the pavement, particularly in shoes that aren’t appropriately cushioned, can cause you to be more likely to get arthritis. Instead, you need to engage in stretching and flexibility training through yoga, Tai Chi, or other ways to increase the range of movement of your joints. This will lower your risk of injury through muscle tears or torn ligaments, and in the process protect your joints from damage caused by overuse.

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