Workout At Work



Work starting to get you down? Frustrated by long hours? Energy levels low?

I am writing this blog because it is something I am passionate about. It frustrates me to hear my clients tell me they have to reschedule because of work, or they are unable to stick to their routines because of their job. I don't find it fair that someone willing to transform their health and body image loses out because of a necessity earn money.

Weight loss through exercise and diet (part 2)

So we've touched on the basics. Now lets get a little more practical. Take note of everything you've read and everything you're about to and I bet you a free personal 12 week programme (Because they take me ages to write) you will drop some serious fat.

Weight loss through exercise and diet (Part 1)

We both know of all the articles a personal trainer can write, this is the one the vast majority are waiting for. Whereas other articles may have the end goal of promoting a supplement or gaining clients I can give you my word what follows is fact. I research and practice all my methods which is why you can be confident that what you’re about to read WILL work. It won’t be fast, but it will last and it will not compromise your health.

Tracking Progress

Hey guys! haven't wrote a post in a while so as an apology here is a link for a workout log. Free to download of course:

http://www.looknupfitness.co.uk/downloads/free/

I will be posting about a day in the life as a personal trainer, and how to maximise fat loss very soon! Watch this space...

Steroids

A very controversial topic I know, but nonetheless I figured I'd educate you all about androgenic anabolic steroids.

Before I start you should know I understand why people would take this drug, so try not to take offence, and if you're determined to keep taking it this article isn't for you. Quick results in a modern world based around aesthetics are obviously very tempting. There are many reasons various types of steroids should be used, mostly in the cases of asthma and chronic obstructive pulmonary disease, as well as some bone disorders. But that isn't what this post is about, this is purely based upon the use of steroids as a performance enhancing drug in order to look they way we want.

So quick fire to avoid you all reading to the end just to know the negative effects, some of whihc are permanent. Here they are:

IN MEN

- Development of female characteristic
- High blood pressure
- Risk of blood clots
- Increase in LDL (bad cholesterol)
- Reduced sperm count
- Infertility
- Shrinking of testicle
- Baldness
- Breast development
- Increased risk of prostate cancer
- Splayed teeth and overgrowth of forehead
- Terrible acne
- Kidney tumours

IN WOMEN

- High blood pressure
- Blood Clots
- Increased LDL (bad cholesterol)
- Facial and body hair
- Loss of breast size
- Swelling of clitoris
- Deepened voice
- Increased sex drive (yeah!)
-Problems with periods
- Hair loss
- Severe acne
- Kidney tumours

PSYCHOLOGICAL

- Aggression
- Mood swings
- Manic behaviour
- Hallucinations and delusions


So what are steroids Andy?

Well, reader, steroids are class C drugs under the misuse of drugs act 2004 and as such are illegal to distribute. They are used as performance enhancing drugs at many levels of sport. Often anabolic steroids are injected into the target muscle, but they also come in tablet form, or as a cream and gel.  In an effort to avoid side effects people often cycle the drug, this is a term used when the drug is taken from a low dose to maximum dose over the space of 6-12 weeks before discontinuing for a while as the primary effects of the drug are flushed out, then continuing again. In some case many varieties of steroids will be used at the same time, this is called 'stacking', and is extremely dangerous. To be 'stacking' and 'cycling', you are said to be 'pyramiding'. This however does not mean you will avoid side effects, more like lessening how long you will feel crap because of them. Keeping up?

Why would someone take them?

Often it is because of low self esteem or reverse anorexia (not being as big as you feel you should be), which of course is understandable with the pressures to look good in modern society. Naturally male bodies produce about 8mg of testosterone per day, whereas female bodies produce about 30 times less per day. Since testosterone plays a huge part in strength training, it makes sense that by boosting this artificially you will see bigger results, right? What if I told you it can knock up to 20 years off your life?

Tell us more...

If you insist... Anabolic steroids are very addictive, so it is best never to start when you consider all the side effects. The psychological effects of withdrawing from the drug are as follows: (some also occur times between cycling)

- depression and apathy
- feelings of anxiety
- difficulty concentrating
- insomnia
- anorexia (counter-productive right!?)
- decreased sex drive (Boo!)
- fatigue
- headaches
- muscle and joint pain

Anabolic steroids have also been linked to diabetes, premature ageing causing stunted growth, and peliosis hepatis, which are blood filled cysts in the liver (you're right on the money if you think these can kill you). Just to add insult to injury I can assure you the vast amount of 'bulk' you gain from using these steroids is shown as fluid retention, and if you think one dose is fine, remember in some cases steroids can be detected for up to a year in your system.

Be careful guys, I don't judge those who choose the route of steroids, as I've said there are many understandable reasons, but I hope this post helps put a few of you off. Stay clean, stay natural, and you'll earn longevity with that beautiful body you've worked so hard for.

An early Christmas present!

  So for those of you who have kept up with me you'll know I am studying towards specialising in Exercise (GP) Referral, before becoming a 'Master Personal Trainer'. Well I thought I'd share some knowledge with you all, since it is after all a generous time of year...

If you have any of the following conditions then fear not!
I have an early Christmas present for you:

Overweight/Obesity
Atherosclerosis
Hypertension (High Blood Pressure)
Hypercholesterolemia (High Cholesterol)
Osteoarthritis
Rheumatoid Arthritis
Osteoporosis
Simple Mechanical Back Pain
Spondylosis
Joint Replacement
Diabetes Mellitus (Type 2)
Diabetes Mellitus (Type 1)
Asthma
COPD (Chronic Obstructive Pulmonary Disease)
Depression
Anxiety
Stress
Stroke
Parkinson's Disease
Multiple Sclerosis 

Email me at: andrewhedley@looknupfitness.co.uk telling me simply which condition you want and I'll reply with a fact sheet/s to you... much love guys!


Fact sheets include: A definition of the condition. The risks of leaving the condition unattended. The benefits of Exercise. How to train specific to your condition. And how to alter your diet and lifestyle.

Training in a winter wonderland.

I've heard plenty excuses from outdoor clients lately.

'It's too cold'..
'What if I slip'..

The weather is something we will never control folks, but it can have it's benefits.

Shivering for example is an involuntary movement, meaning we don't control it. However, it costs energy. So straight off the bat you're burning fat! Great right? But we can't be shivering all day, and what better way to warm up than exercise. In fact your body has to work harder and utilize fat more effectively to stay warm... The results can be fantastic! Persuaded yet? Well how about this:

Your Mood:

Although we always say this is the time of year to be merry, deep down we know it's a damn stressful month. Longer car journeys, traffic jams, pushing through the crowds whilst shopping, waiting for delayed deliveries... It can all get too much. And with the dark gloomy days, well, it's a wonder we all manage. Don't worry though! Cardio bouts can seriously increase your mood. The sense of achievement boosts serotonin levels and can be four times more effective than any antidepressant, the only side effect being a cheeky smile.

Your body:

First of, your organs:
There is a certain type of nasty fat called low density lipoproteins LDL. These guys do all sorts of damage, and have been attributed to many heart diseases. These aren't visible for the most part with skin fold calipers though, these guys are in your blood. They do however have an enemy, good old high density lipoproteins HDL! In short (because we both know you aren't really bothered about the science here) training in the cold helps our HDL's out whilst kicking 12 days of Christmas out of LDL's, those scrooges! Leading to a healthier heart and blood stream.

Secondly, your immune system:
Never is there a better time to strengthen your immune system than in the cold weather. In fact research suggests your chances of catching those god forsaken winter sniffles is decreased by 20-30% if you train regularly in colder weather. Something those of you trying to wait it out will never compete with.

Lastly, your body.
With all the shivering, the complaining, the short burst of energy attempting to stay warm, our muscle glycogen levels are depleted far quicker, which significantly increases your fat metabolism. In fact you can burn nearly 500 more calories just because its a little chilly! On top of this you've probably noticed it's a little harder to breathe too? Well that all leads to your body training to become far more efficient at utilizing oxygen, and trust me, come the warmer months this is really noticeable! You'll have the edge over anyone who neglected the winter sessions, and your lungs will feel much stronger.

Is this not enough? These are the main factors, and coupled together equal the following:

- Strengthened immune system.
- Increased ability to burn fat (even after winter).
- Big increase in the bodies ability to utilise oxygen.
- Increased mood to lend perspective, decrease stress, and counteract depression.
- Healthier heart and cardiovascular system.
- Strong possibility of burning significantly more calories.

All of this because you braved a little chill!
If you've read this far you already know you're keen. So congratulations, you just made your first step, now get your ass out there!