See today’s Daily Mail article profiling Rich’s Top 7 Lifting Tips For Women!
Fresh after the summer holidays, here are some top recent fitness articles that I think you’ll benefit from.
My focus and ethos for this blog is to give you high quality, substantial, cutting edge health, fitness and lifestyle information that will make an immediate, positive impact on you.
I want to bring you great content that is really useful and easy for you to benefit from in your lives.
A sort of ‘fitness filter’.
Because I’m a bit of a research nut, I spend an hour or so most nights reading about health & fitness ‘for fun’, so you don’t have to. So, sometimes, I’ll put this to good use and share great stuff from other top coaches out there because the work they’re publishing will be helpful for you.
These useful articles are organised into 5 different categories:
- General Health & Motivation
- Fat Loss
- Muscle Gain
- Athletic & Strength Training
Enjoy and let me know how you’ve found them useful!
P.S. – If you missed any of the previous editions of my ‘Top Fitness Articles You Should Read’, click here to get them.
Best Recent Articles
Fat Loss: The Be All, End All Formula – Adrian Crowe
Ever asked yourself the question, “How can I best lose fat?” Adrian Crowe nails it in this brilliant, break-it-down-to-basics series, with simple explanations and practical strategies that cover each element of the fat-loss formula.
Is Running Natural? – Mike Sheridan
Looking to the past, Mike Sheridan explains why running for extended periods of time typically does more harm than good. Examining our hunter-gatherer ancestors shows how humans flourish with a combination of walking and sprinting, rather than long distance jogging. Despite the goal of becoming thinner, jogging in the long-term can cause damage to the joints and increase stress, among other detrimental effects.
How to fix a broken diet – Dr. John Berardi
Once again, the guys at Precision Nutrition dish out some awesome nutrition-focused content. John Berardi shares his entire framework for fixing ‘broken diets’ to get you back on track.
General Health & Motivation
6 Reasons Your Body Doesn’t Look Any Different Despite “Doing Everything Right” – Jill Coleman, on MollyGalbraith.com
The elegant art of not giving a shit – David Cain
Five Ways To Get The Most Out Of Your Online Coaching – Brandon Morrison, Lift Big Eat Big
Do you need to run? – Anthony Dexmier
How to Raise a Lion Chaser! – John O’Sullivan
Why You Don’t Have What You Want of This Life – Adrian Crowe
An Open Letter to Everyone Who Has Told Women “Don’t Get Too Muscular” – Sophia Herbst, TonyGentilcore.com
Are you Lying to Yourself? Guest post by Unleash Your Alpha – Mike Campbell
8 Easy Nutritional Switches That Prevent You From Binging – Jill Coleman
How To Deal With Diet Haters (5 tips) – Mike Vicanti
What Bruce Springsteen can Teach Us about Fat Loss – Mike Samuels
How Many Calories Should You Eat Per Day to Lose Weight? – Kris Gunnars
6 Combo Exercises for Upper Body Mass – Ben Bruno
What Every Man Ought to Know About Building Muscle – Jason Maxwell
How Many Reps Should I Do? – Charles Staley, T-Nation
The Science of Advanced Bodybuilding Exercise Prescription – Jason Tremblay & Andrew Vigotsky
Full-Blown Trap Training – Lee Boyce, T-Nation
The art of avoiding injuries – Anthony Dexmier
3 Size Training Tools That Get the Short End of the Stick – Lee Boyce, Schwarzenegger.com
Curls Get the Girls: How to Build a Better Arm Workout – Andrew Read, Breaking Muscle
30 Days to a Big Butt & Great Squat – Bret Contreras, T-Nation
3 Reasons Your Calves Aren’t Growing – Menno Henselmans, T-Nation
Your Muscular Potential: Insights From a Hardgainer – Scott Tousignant
Athletic & Strength Training
How to Train For Power – Tony Gentilcore, T-Nation
How the Kettlebell Can Improve Your Deadlift – Tony Gentilcore
Think You Don’t Need Sumo Deadlifts? You’re Wrong – Matt Mills
10 Things All Beginning Lifters Should Know – Bret Contreras
Avoid Newbie Pitfalls – David Allen, Elitefts
Exercise Video of the Week: The Single-Leg RDL – Jordan Syatt
Training Jane From Joe: Do Women Need to Train Differently Than Men? – Tony Gentilcore
Peaking for Powerlifting – Michael Israetel, JTS Strength
Bear Crawls Vs. Crab Walks – Eric Cressey
10 STEPS TO GREAT SQUATTING TECHNIQUE – Chad Wesley Smith, JTS Strength
“If Only:” 7 Lessons from a Record-Setting Paralympic Medalist – Travis Pollen
Programming for Speed Development – Chris Lyons
What Happens to Your Brain When You Eat Junk Food (And Why We Crave It) – James Clear, JMaxFitness.com
6 Reasons to Stop Calling Low-Carb a “Fad” Diet – Kris Gunnars
The Paleo problem: Examining the pros and cons of the Paleo Diet – Brian St. Pierre, Precision Nutrition
11 Proven Health Benefits of Quinoa (No. 1 is My Favorite) – Kris Gunnars
Why you shouldn’t worry about the glycemic index – Anthony Dexmier
Ketogenic Diets for Bulking – Ben Hartman, Elitefts
15 “Health Foods” That Are Really Junk Foods in Disguise – Kris Gunnars
Well, well, well…..that was fun!
I’m thrilled to announce my opinions on the ‘Pro’s and Cons of Yoga for Women’ were profiled in a feature article for the Daily Mail yesterday.
Read the full article by CLICKING HERE – Bianca is a top writer; I’m delighted that we’ve both had brilliant feedback.
A whirlwind experience – I’m very lucky to have the opportunity to give my opinion on this very current and hotly-debated fitness topic for a big-time news outlet.
There was just one catch, however.
I’d have only 1 hour to produce the goods to help Bianca hit her deadline.
Presented with an opportunity like that though, there’s only one call.
Now, the topic of yoga is not necessarily my go-to conversation-starter.
But, because I’m a bit of a research nut and spend an hour or so most nights reading about health & fitness ‘for fun’ (& so you don’t have to), I’m confident I can give an insightful, evidence and experience based opinion on most things to do with the profession.
Just don’t ask me to tell you that 1-Leg Dumbbell Curls on a BOSU ball in the Squat Rack are a good idea though.
For those interested in the topic of yoga, or considering giving it a try – below, I’ve outlined the whole series of points I made that encapsulate my view. I’m giving you the full version, as the final flow of the Daily Mail article (with all the good pics of celebrities in crazy yoga poses, etc.) didn’t allow for everything to fit.
I hope you find it useful!
Yoga. Good or Bad?
Yoga is the ‘in’ thing.
It seems like every celebrity is doing yoga; people usually have strong positive or negative attitudes towards it. If you’re thinking about trying yoga but aren’t sure if it’s for you, here’s my take on the pros and cons.
As a Health & Performance Specialist, I’m all for anything that gets people enthusiastic about exercise and gives people an outlet to relieve stress. If you’re not moving, you need to move – regardless of what it takes to do so. Undeniably, yoga can offer some amazing benefits. However, those benefits are only realised when it’s taught correctly and tailored specifically to the individual. Otherwise, at best, yoga can be marginally helpful and at worst, dangerous.
The good news…
- Yoga relieves stress and reduces anxiety. Everyone stresses out from time to time. I feel calmer, more composed and happier when I do yoga-type exercise regularly. Between the deep breathing, flow of new postures and positive affirmations, you’ll undoubtedly feel better for giving it a try.
- Yoga gets people moving. If performed safely and correctly, yoga-type movements are a fantastic component of a holistic approach to achieving health and physique improvement. You can increase your flexibility, stamina, strength and confidence.
- Yoga can be good for the brain. Advocates of yoga and meditation say it’s great for your mind. Yoga is claimed to boost your memory, help you focus and increase the blood flow to your brain.
I’m a huge advocate of corrective exercise – movements that improve your flexibility, mobility, posture and stability. All my in-person and distance training clients use these to prime themselves for exercise. We improve posture and performance by lengthening classically tight muscles and strengthening typically weak areas.
Everyone asks me how the corrective exercises we do at Results Health & Performance are different to yoga. Proper corrective exercise (like the ‘Restore’ package for RHP clients) is similar to, but ultimately differs from yoga, for these main reasons.
- Yoga rarely differentiates between good and bad range of motion. Certain joints in our body – the ankles, hips, and upper back for instance – require more mobility training because they’re too stable/tight. Conversely, some joints – notably the lower back and shoulder joint – require a lot more stability training because they’re too mobile. Every joint in our body is designed to function with a delicate balance of mobility and stability; some need more of one than the other. My main concern with yoga is the tremendous amount of lower-back bending that occurs; this is the last thing you want if you have back pain. Most back problems arise when we get too much movement in the lower back because we lack mobility in the hips, or our core and glute strength is too low to prevent excessive arching or flexing of the lower back.
- Yoga can over-use the wrong muscles when performed incorrectly. For example, the hip-flexors are heavily recruited in many yoga moves. This can be an issue, considering most yoga enthusiasts are female (though plenty of men do yoga too). Women naturally tend to carry their weight too far ‘forward’ and have a tendency to over-arch the lower back because the hip-flexors (the muscles that help us raise our legs) are too tight (sitting at desks all day doesn’t help). We don’t want to compound this potential issue.
- Many yoga movements only train flexibility – not mobility. Mobility implies that you are stable in the range of motion you achieve in movements. Having excessive range of motion without supporting strength is a big risk for injury, so too much static stretching for flexibility can be a problem. Being very ‘limber’ is sometimes a give-away that you’re too ‘unstable’. Excessively limber people get injured with ordinary activities like carrying groceries, and can easily break down in sports and worsen existing aches and pains if applying advanced yoga moves in the wrong areas of the body. For example, I almost never stretch female clients’ hamstrings. In exercise, most women tend to recruit their thigh muscles ahead of their hamstrings by habit. When you stretch the hamstrings they initially get slower and weaker, forcing the thighs to take over. Real-world translation? Your ACL (most common knee-ligament injury for ladies) has to do more work. ACLs pop much more easily in females due to biomechanical differences in their body types compared to males – I want to help avoid this.
- There are more effective ways to invest your exercise time. Most of us lead very busy, modern lives. We want to look, feel, move, and perform at our best, and improve our health, physique or sports conditioning in the most time-efficient way. Most women already have enough flexibility. I believe targeted dynamic mobility work and corrective exercises will give a lady all the flexibility she needs. To get the most ‘bang for your buck’, instead of yoga, women are better served improving core stability, fixing postural imbalances and improving their strength through resistance training and metabolic conditioning. Consistency, effort and determination in these areas are what get results.
In summary – if you like the sound of yoga, have no glaring postural issues or musculoskeletal injuries and want to see what all the celebrity fuss is about, there’s no harm in finding a decent practitioner and having a go.
Be sure to remember however, that yoga is just one of a number of elements that a holistic health, physique transformation or sports conditioning exercise program should contain. Other areas, like resistance training for strength and metabolic conditioning for fat burning, are where you should invest most of your effort.
Overall, I’m really pleased with the way the article came out and the feedback I’ve received.
Either I came up with some decent stuff (or I must have made Bianca’s day a tad easier…) because I’ll be giving more opinions and writing articles on health and fitness for the Daily Mail in future – watch this space!
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