Tuesday, July 18, 2017

Phil Jeremy Personal Training: 'FAT BASTARD'

Phil Jeremy Personal Training: 'FAT BASTARD': I'm sure we all know 'Fat Baarstard' from the Austin Powers movies, if you don't then look him up on You Tube. After ponder...

'FAT BASTARD'

I'm sure we all know 'Fat Baarstard' from the Austin Powers movies, if you don't then look him up on You Tube. After pondering about the size of people's bums and waistlines that I witness on a daily basis I started wondering if they want to be obese; some secret, innate and comforting desire to be all fat, warm and cuddly. Like the old comedy sketch where people are going around shouting with pride, 'Look at me I'm enormous!'... Maybe and if you are one of those then good luck to you. I'm often told that being fat isn't important it's the spiritual beauty inside that counts. Well absolutely, I agree and again if you are contented and at one with yourself, God and the Universe then don't read anymore of this blog.
  My whole website, blogs and daily life are aimed at those who are perhaps not happy with their obesity or maybe those who are fit and healthy but just want to tweak it a bit more ... or most likely those that lie somewhere in between.
   I preach a mantra which is fairly consistent, what surprises me is how many people just don't know or understand the basics of good nutrition and effective exercise. Either they follow the latest Gwyneth Paltrow obsession of grilled, poached aubergines with manuka honey, beetroot and Kangaroos testicles ...or some training guru weaned by Himalayan mountain goats with the all new singing and dancing 10 ways to do sit-ups whilst boiling an egg and sipping on strained guava hearts.
   The reality is that healthy nutrition and exercise where one can lose weight, cut fat and build muscle for a strong fit body is so simple it's ridiculous and yet the question remains, why are nearly 70% of the western worlds population 'fat bastards'?
   One could argue that 'it's complicated and not that simple' or 'I'm insulin sensitive.. or resistant' or 'I've tried every diet and nothing works' or my personal favourite 'Well Phil you see when it comes to exercise I'm a non-responder'. Laugh out loud, what utter bollocks!
Just because a doctor on telly tells you that some people don't respond to exercise, why on earth do you think he means you, especially when you are the only one taking up two seats on an aeroplane.
And whilst I'm at it let me nail this lie once and for all, 'everyone responds to exercise', test after test will show this, the point is different people respond in different ways. The latest experiments have shown something that those in the industry have known for a long time which is that different forms of exercise are more effective for the different body types.
   I have trained so many clients, with a range from the fattest middle aged woman, to the slim girl with a big bum, to super fit triathletes, to the guy with skinny hips and a big fat belly. All improve, lose fat and get fitter and leaner in the right areas. I pointed out to one guy who was very fit and in good shape apart from the fact he had a belly on him that he had to lose it as storing fat on your stomach is the most dangerous place. He didn't think he had a problem however when I pointed out that the fat on his belly alone was the weight of the 24k Dumbbell he was holding with two hands it got his attention.
Pizzas in the deli section??
  I guess I'm in pretty good shape but I can still improve my fitness. In the last few months I have lost nearly 6 kilos, most of it fat and some muscle. Its called 'cutting'.... now I will work on building muscle thereby increasing my weight slightly but in the right areas so as to become more lean and toned. Yesterday someone asked me how I did this when I was already looking fit and lean. The simple answer is correct nutrition, no dieting. Its always what you eat.
I have been in the UK this month and one morning I watched people queuing outside a bakery called Greg's for pasties, pizzas, bread, waffles and pastries and it was 8am! Every single person was enormous and looked old, poorly and undernourished. It was very sad, I wanted to say something but I would have probably got mugged, trampled to death or worse still, sat on.
In fact obesity appears to be completely out of control in the UK, probably as bad as the US. The culprit and causes maybe many and varied but in my opinion its all about Sugar. Not the sugar you put in your coffee but more the sugar in everything else, often hidden by the food producers and called  exotic names, like maltose, sucrose, fructrose corn syrup, barley malt, honey (even the trendy expensive manuka honey is still sugar so you have been warned). Apparently there are 61 different names for sugar in food so don't be fooled. Remember the body converts sugar to glucose no matter where it comes from, be it a healthy strawberry or a Mars bar and if you have too much glucose in your system then it gets stored as fat... and voila, obesity.
    Exercise will make no difference so stop kidding yourself: Exercise will keep you fit, strong and healthy but unless its specific or extreme it will not help you lose weight. Its 90% what you eat, please, please remember this.

Jane and Kim with the healthy breakfast
    I see little point in employing a personal trainer who doesn't discuss nutrition, its a bit like playing a game of tennis without a racket... or in my case, balls. Also different people need to concentrate on different areas to achieve their goal but you need to see the whole picture.
 I have been having coffee in a local café and they sell pancakes, waffles, ice cream and chocolate cake for breakfast! I asked the lovely owner, Jane, what would happen if she sold them my breakfast of protein and salad/vegetables etc.... her reply was that she would be out of business in a month ... and then politely asked me to leave the café as I was a bad influence, (only joking).
The stats every day come out with more and more depressing health service costs that are caused by overweight people, and yet everyone just carries on in blissful ignorance with the constant refrain of 'they don't mean me' .... unfortunately they do. Its a bit like being stuck in a traffic jam and blaming the traffic ... you are the traffic!
Some days I literally do not see one normal, fit and healthy person,  everyone is fat or grossly overweight.  so much so that it has become normalised in parts of the country as everyone looks the same so no one feels out of place. In fact healthy people look like freaks and this is not an exaggeration. It is so easy to cure this epidemic, stop eating what you know you shouldn't and start eating what you know you should. Forget the endless diets with stupid names, sensible nutrition isn't sexy its common sense, the clue is in the word sense.
 Make a decision and change your life. If you don't have time for a healthy lifestyle then you'll soon be making time for illness.



 

Wednesday, March 15, 2017

Phil Jeremy Personal Training: VIVA ESPANA !

Phil Jeremy Personal Training: VIVA ESPANA !: As some of you know I have been spending a few months of the winter in southern Spain to recharge my batteries. Having lived in the south ...

VIVA ESPANA !



As some of you know I have been spending a few months of the winter in southern Spain to recharge my batteries. Having lived in the south of France for such a long time we felt that a change of environment and lifestyle would be a positive thing. Different stimuli are always healthy and besides you never know until you try. I love the French way of life, the sense of history, food, friends and family, the weather etc and its hard to drag yourself away from a life that is comfortable to something unknown but that was the decision and so off we went.
Due to work commitments we had to spend a brief period in the UK before leaving, this was a huge shock to the system. Sue quite enjoys spending  time in Britain but I was a basket case. I know I will get criticised for my views on this but I just don't get two things about the UK;  Firstly the rampant consumerism and secondly the weather. I could not walk down the high street of Richmond upon Thames without being hit by a tsunami of shoppers with bags and bags of crap that they do not need and that will hang unworn, slowly rotting in a cupboard somewhere being eaten by moths. Then there is the eating.... What is it with the western world? People are walking along seemingly unable to exist until they have shoved some unwanted pastry down their necks or consumed a special soda, energy drink or a bucket of milky coffee with a 1000 calories in it.  Its obscene and it was everywhere and Richmond is a wealthy sophisticated area so you can't blame it on a lack of education.
Why do fat people eat shit then buy an expensive dress to cover up their belly's to make them feel good. Or buy a watch or jewellery that they think will make them feel or look attractive when the reality is it makes them look like an oversized jerk. Then, to add insult to injury, they do all this in the pouring rain and freezing cold whilst breathing in toxic air from the never ending traffic... its madness. Now I'm not saying they are not nice people all doing their best in their own way but sometimes you've got to step back, look at yourself and say 'enough'. People need to get a grip, obesity levels are off the charts in the UK, USA and many other countries and yet nobody seems to care. There are consequences to this lifestyle and believe me they are not pretty.

 I felt suffocated and had to escape to the park to run and breathe some clean air, some space and some calm but this too had to be timed to perfection in order to get a parking space and because it was so dark they shut the gates at 3pm! On many occasions it would take 45 minutes to drive 3 miles just to get to the park entrance. As for the weekend it was like Grand Central station or Oxford street during the Christmas sales.
Now the flip side is that I have some great friends there who are fun, dynamic, loving and nutty plus I saw my son Alexander a lot so it was worth it. .. but 4 weeks was all I could cope with.

 So the time was right to head of to Spain for some much needed Vitamin D. Spain is very different to France (and the UK obviously), for a start they don't get up in the morning, its quite bizarre. Apparently the effect and damage to their economy is immense but they don't care, its hilarious. They are so laid back they are nearly horizontal.
I do not speak Spanish but its a beautiful language to listen to. My Spanish consists of ... 'café con leche' ... 'por favor'.... 'dos' ... 'asta la vista'.... and 'hola'. Some would argue its not too far removed from my French but I digress. The coffee in Spain is utterly unique, they only serve one type wherever you go and its always fantastic and always €1.50.  Starbucks should send some spies down here to learn how it's made, I just don't know how they do it. Many of you have been to Spain I know but the coffee thing gets me every time.
This part of the country is also famed for the crime which is odd because when you live here its just like anywhere else. Many French and British expats look down their noses at the Costa del Sol because of this and the 'type of people who visit'. Yes its not as pretty as France but its still a beautiful area and the people are warm, friendly and welcoming. The main thing of course is the weather, it is much hotter here in the winter than France. I have sat outside nearly everyday for breakfast and lunch and usually every evening. This helps lift the spirit, well it does for me anyway.
The gym I go to is also laid back, nobody seems to care whether you are a member or not, they just smile and wave you in. Its owned by a guy called Hilario, which means 'happy' and he always is...how brilliant.... and named after one of Seven dwarfs, his wife is probably called Snow White or should I say 'Nieve Blanco'.  I must admit that some of the Russian guys in there are so big they make me look like a skinny wimp. I've decided that as President Putin has a massive house near here then they must be his private security guards ... or perhaps something a little more unsavoury, either way I won't mess with them. I nod and give it my best hello...pronounced 'pree-vyeht'...The only other bit of Russian I know is 'dasvidaniya' which means goodbye. I learnt that from the movie 'Ice station Zebra'.... yep its pathetic I know but who cares, I'll probably be fluent by the end of the week.
    We eat exceptionally well as many of Europe's vegetables are grown near here so the quality is excellent and my fridge is positively bursting with vitality. I have tried to vary my training much more than normal, with running, weights, cycling and swimming and I think this, along with our excellent diet, has proven to be very effective.
Finding a new routine and settling in to a different lifestyle is often fraught with mishaps but pushing out your envelope and speaking to different people has its challenges especially if you are like me and don't normally speak to anyone. I mean apart from my Russian acquaintances I don't bump into anyone I know so that's sort of odd.
 My café is the excellent 'All in One', the food here is unbelievably delicious. There are 3 different waitresses, one is from Yorkshire, Georgia who greets me with 'Would you like a coffee?' pronounced 'coffeh', ' then the cockney girl who shouts 'hello darlin'...and then the Spanish waitress, Elena, who says 'Café con leche? The bizarre thing is the two Brits give me a coffee in about 30 seconds whereas Elena takes about 20 minutes, its hilarious. Elena is so surgically well endowed that when she brings the coffee you can see her coming before she walks out the door.
You can park anywhere nobody gives a damn, well apart from one place near the beach in San Pedro where you pay a man a euro but nobody knows why... or even who he is, you just do.
 For some reason whenever I give my passport or ID to anyone they always call me Mr Phillips... pronounced 'Meester Feelips'. When I tell them its Mr Jeremy they say 'Yes, thank you Meester Feelips'. So I guess that's my name in Spain from now on.
They build the most beautiful houses and apartments, the only problem is there are too many of them but its all a compromise... and every Brit seems to be a real estate agent.

So what of the future? I miss training with my clients in France but the break from routine is a good
thing and it gives me time to learn and study whilst developing new training techniques that I can inflict on my clients in the future.
Until then its off to the beautiful mountains around La Concha or Mr Happy's gym.
 Although my readership is by far the highest in the USA and Europe, at the last count I also had over 6000 readers in Russia, not sure how they translate my humour in downtown Moscow but I guess it works, so in honour of them and my Spetznaz Russian friends at the gym I bid you 'Dasvidaniya'.


 

Monday, October 31, 2016

Phil Jeremy Personal Training: THE POWER OF ADDICTION

Phil Jeremy Personal Training: THE POWER OF ADDICTION:  When one thinks of a drug addict one tends to assume some coked up smack head, alcoholic, smoker or gambler. This in most cases would be t...

THE POWER OF ADDICTION

 When one thinks of a drug addict one tends to assume some coked up smack head, alcoholic, smoker or gambler. This in most cases would be the correct association as it always a involves a negative unhealthy practice. On another level we have sugar addicts, computer games addicts, work-aholics, diet addicts and even sex addicts ... hell, I even had a client (who shall remain nameless) who was addicted to Cornish pasties in the UK and put on 10 kilos!
 But are there any addictions that are healthy? I believe there are, though many people will use an accusatory tone to denigrate that behaviour, the most obvious being exercise. It beggars belief how many times I will hear someone say 'oh they are addicted to exercise' or 'she's a health nut' or 'he's  obsessed about health and fitness'. It would be amusing if it wasn't so sad. Every time I hear it I can guarantee the person saying it is either overweight, unhealthy, drinks too much, smokes or is always ill. They of course claim that they are none of these things, denial being the standard repost.
Basically if you are fit, strong and healthy and eat well balanced nutritious food you are an obsessive addict. I sometimes wonder what people think healthy people do. Run around all day with dumbbells in one hand and a broccoli floret in the other, chanting mantras and checking their Fitbits! What they do is consistent exercise 3 to 4 times per week and eat 3 well balanced nutritious tasty meals a day that are low on carbs and sugars and high in protein and vegetables. How difficult or obsessive is that? Its just routine like cleaning your teeth, it's a habit, it takes no more time than anything else, its not obsessive in fact its very simple, you just have to make a start.
  
  I have detected over the years another rather strange psychology that has developed which is much more devious and potentially harmful. When someone has a check up, whom I think has potential health issues, they nearly always say, 'I passed with flying colours'...'Nothing wrong with me'... 'The doctor was very impressed with my blood tests'... 'He said I have the heart of a twenty year old'... 'She was amazed at how strong I was'...'Apparently I am only a little overweight'.... 'They agreed with me that I have a very healthy diet' ... and on and on they drone.
I of course look at them and think, then why are you fat, start wheezing if you walk faster than 4 kilometres an hour, always have a cold, have bad skin, look pale, have dead eyes or consume copious amounts of medicines? Let me explain something, 'passing any health test with flying colours' is meaningless bollocks.

          The reason is not the inadequacy of the test but the inadequacy of your response.

You only interpret it how you want to hear it. Fit and healthy people don't do this, they will break the test down into components looking for areas of weakness or potentially harmful trends. They will look to see what they can do either in diet or training to improve the situation. They are not interested in the good stuff, they already now that, they only focus on the things that can be improved. Unhealthy people do the opposite. It's what got them into this mess in the first place, denial again. Now we all do it to some extent, nobody wants to hear bad news about their health, I didn't when I was told about my restricted bladder but my response was detailed analysis, second opinions and a thorough understanding of what was involved now and in the future. It wasn't 'Oh the specialist said its only a slight problem but drink lots of water and you'll be fine because you have the heart of a Wildebeest.'
  In other words being addicted to health is a very positive, vitally important, if not the most important thing to be. Please don't confuse this analytical way of thinking of being negative. Positive thinking will not cure your problem if you deny you've got one. As I have said on countless occasions when discussing health with the doubters ... 'In the end everyone comes round to my way of thinking' because unless you have a death wish, or illness wish, or you desire to be a frail old granny at 65, then you will eventually realise that health freaks weren't freaks at all ... it was you who was the idiot.
 Time to get with the program folks. That doesn't mean sign up to a gym or Boot camp and then don't go, it doesn't mean, cut out bread, jog a bit but still drink too much wine and it certainly doesn't mean go to a health camp or get a personal trainer and then eat the same food you always did believing that the exercise will burn it off. It doesn't and it never will.
A little bit of education can go a long way, its not rocket science. A very successful personal trainer once said about clients who pay him a £1000 an hour. 'They don't need me they only need to do the right exercise 3 to 4 times a week and eat broccoli and chicken and they'll be fine'. Okay he was deliberately over simplifying but you get the point. You must surely know by now what habits you have that are unhealthy, just stop telling yourself okay when you are not. Start the process of fixing this today. Begin with meaningful changes, maybe only small adjustments at first but ones you know to be right, be it food or exercise. Educate yourself a bit, not with the latest celebrity diet but with real tangible adjustments. It doesn't mean a life of not having naughty things now and again just try 80/20. Eat healthy and exercise 80% of the time and cheat 20%... just don't do it the other way around.
 Finally let me make one more point. The flipside to my argument about denial is this. When you are ill or injured, normally fit and healthy do then look to the positive and how to cure themselves quickly whereas the unhealthy lot wallow in a sea of self pity about their predicament. Suddenly they are now an invalid, its an overreaction the other way and at the wrong time. This is when you need to step up and challenge the illness or recovery. It doesn't mean being stupid but it does mean that you have to eat even better and try and exercise a little very day. Often people just carry on with their crap ways of slothful choices. Find out what foods will help your recovery and what exercises you can do to increase you fitness and  physical improvement. The human body is immensely resourceful. I have trained so many people with illnesses, physical disabilities or limited capability and it is incredible, with the right amount of guidance and encouragement, what they can do and how fast they can improve.
 This of course is relevant to me now. I have been told to do nothing for 4 weeks and with no guidance on what to eat. Does anyone think for one moment that I am going to accept that, of course not. I will challenge it, fully researching what foods will aid recovery, asking advice, looking for examples of the right type of exercise for someone in my predicament. You have to know your own body and look for ways that can help you, you don't just sit there and do nothing. Listen to your body, if you think you can walk or run, do it, obviously I am not going to strain myself but I will look to recover as fast and as healthily as possible. I just know that my fit and healthy colleagues will agree 100% and I also know that the unfit overweight lot will think the opposite saying 'Ooh he should be careful he's very silly'. There is a message here folks; this is the time for the positive outlook and not when you have a  health check and believe everything is fine when it obviously isn't.
  I am now addicted to a fast, sensible, healthy and effective recovery and I will achieve that goal. Guess I am just a junkie, I'll be mainlining green drinks next ... oh shit I already do.
 Catch you all later.

 

Sunday, October 16, 2016

Phil Jeremy Personal Training: INTO HOSPITAL ..... AND OUT OF CONTROL !

Phil Jeremy Personal Training: INTO HOSPITAL ..... AND OUT OF CONTROL !:   This may come as a shock to some of my regular readers but at present I am lying in a hospital bed !! … This has come as a bit of a sh...

INTO HOSPITAL ..... AND OUT OF CONTROL !


 
This may come as a shock to some of my regular readers but at present I am lying in a hospital bed !! … This has come as a bit of a shock to me too. As you know I have a pretty healthy lifestyle, my nutrition is 95% clean... (Meaning very little crap)... And I train 5 to 6 times a week with a lot of intensity and effort, so what the hell am I doing here?
A good question but in my blogs I always try to tell it like it is, good and bad. I am fortunate that at nearly 62 years of age I can train and do things that many younger people might find quite challenging but as I always say, we are all here through the grace of God and sometimes no matter how healthy your lifestyle is; shit happens. In my case whilst having a regular check-up a few months ago they noticed a restricted bladder which normally, with medication, goes away. Anyway I went back last week, they checked me again and the specialist suddenly says :-

’We have to operate’….
What! When? .......
‘Friday’….
‘Excuse me, you mean this week’….
 ‘Yes’…
‘Is it that serious?’…
 ‘It could become serious if we don’t operate’.

This took me aback, as you might expect, especially as I haven’t been inside a hospital ward for over 56 years. Anyway he just said it’s got to be done so that it prevents any future problems.  Fair enough I thought, prevention is a good thing. Apparently I was born with this but it’s never been an issue before maybe because of all the exercise I do and the fact that I drink a lot of water therefore my system is always moving, who knows? However no matter how fit you are as you grow older there is always a risk of infection if it ever gets blocked.
Then he hit me with the cost….  Ouch!  And then he told me what he was going to do… Basically cut the bladder neck and a bit of the prostrate (which is healthy by the way and not enlarged)…. with a LASER!! ….Triple ouch!!  The more I researched this, which was extensive as you might expect, the more serious this operation appeared to be. I mean some guy firing a laser up my sensitive parts is not my idea of a fun time. And it got worse, I am not allowed to exercise at all for a minimum of 4 weeks, or drive, or fly, or even carry any shopping…. and No sex!  Now I said, wait a minute… ‘NO Shopping!’  J
Ok, joking aside let’s cut to the chase here, no sex? I thought he was having a laugh but apparently not. This whole thing was slowly turning into a nightmare and to be fully recovered can sometimes take even longer. Of course by now I am getting second opinions all over the place but in the end I realized I would have to bite the bullet and get on with it.
And so here I am sitting in my hospital bed contemplating life as I look out the window. Mr fit and healthy laid low by a dodgy bladder.
Any operation is serious so I prepared myself as best I could. I might run up and down a 6,000 foot steep canyon in the dark, alone at 5am but going through the hospital doors really terrified me… I just wished I was back at the canyon, so much easier and peaceful and a lot less stressful.
The operation was scheduled for noon the next day. Here I was in the hands of others with everything completely out of my control, not a place I am used to being. (Sue must have thought it was Christmas with all that time to herself). First they took about 5 tubes of blood, which the nurses thought was hilarious because it shot out of my arm like a jet, which normally doesn’t happen apparently and then she said my arms were like a roadmap due to all my prominent veins.  (It’s called vascularity- a sign of fitness which is enhanced by extremely low body fat (usually below 10%)FYI. All great and marvelous but this was not doing me much good now whilst sitting in a hospital bed.
The morning was scary as hell waiting for Dr Evil and his giant laser. The waiting was interminable.  There was a huge thunder and lightning storm outside and I had visions of the laser backfiring and me coming out of the surgery looking something like Wolverine….  Or it could be even more serious and he could accidentally cut the wrong bit and suddenly I’m Catwoman! By now I was delirious even before the drugs, just total panic... The language barrier caused even more confusion, one wrong answer to the wrong question and I could be in a different surgery having a triple by-pass … or breast implants!
Everyone was of course incredibly caring, professional and understanding, then again at these prices they should be, in fact I’m surprised I didn’t get a 2 week Caribbean cruise thrown in. It’s a very strange operation where they paralyse you from the waist down but you are still half awake, sort of drunk, which as you all know is not something I am all that familiar with. Anyway I survived and a few hours later I’m lying in bed with all sorts of wires and tubes sticking out of every orifice feeling like shit. Only last week I was planning my next adventure running for days through the high deserts and stunning canyons of Southern Utah…. and now I can’t even get to the bathroom. This was not good.

For anyone this sort of thing is unpleasant but for people like me it’s mentally, physically and emotionally exhausting. Anyway I spent the next few days just asking when I would be let out. The restrictive nature of hospital is for very good reasons but for a control freak like me it’s like a prison. Poor Sue was forever shuttling back and forth with requests and food parcels. I had already pre-prepared my green drinks and supplements but it still amazed me how nutritionally deficient the food is. Healthy effective nutrition seems very low on the priorities. If this is the norm, which I’m told it is, then people really do eat shit. … And they don’t even know it. I lay awake for hours the next morning awaiting the big breakfast and when it arrived it was coffee and a bread roll! I honestly thought a proper balanced nutritious meal was to follow but that was it. I mean people are recovering from illness and this is what they get… and this is a private hospital. Luckily I had all my green drinks, protein supplements, vitamins, minerals etc… plus a daily chopped salad prepared by Sue the night before because I suspected this could happen.  I know school food is poor but this is a hospital, why do they not have a resident nutrition expert detailing recovery procedure. It seems to be all about drugs, when the nurses saw all my stuff they had no idea, surely this should be taught along with all the other medical qualifications. If more people were engaged in prevention then the hospitals would not be so overcrowded.
On the plus side the nurses and general care and professionalism were of course fabulous and right now this was the most important thing to me and for that I am grateful... Besides I am not used to that many women fiddling around with me all at once.
What an experience, now I know why I have always tried my very best to be healthy and fit. I have been fortunate in that I don’t take any medicines and am never ill which I truly believe is as a result of my lifestyle. Don’t get me wrong, I know many people have far, far worse experiences than this and often through no fault of their own but as I said earlier we are all here through the grace of God so I am eternally grateful for having got this far in pretty good shape.  However statistics show over and over again that a heathy lifestyle can prevent a great many medical problems. It’s astonishing when you see people walking around a hospital with a drip and then going outside for a cigarette… the mind boggles.
I hoped to be out after 3 days but there was no chance of that. Anyway after a few tough nights and a rather painful procedure involving a catheter, which I will not explain as any men reading this will not want to know, the resident Doctor arrived,  he introduced himself as Dr Pee …  I am not making this up, I had to ask him twice.  I would have laughed but by now I was really feeling poorly which surprised me because just after the operation I felt okay. I suspect this whole thing is going to take some time to get over, it’s certainly been a chastening experience. I am only allowed to walk for the next 4 weeks so if you see me running through the park, arrest me immediately. I’ll no doubt be driving myself and everybody else around me nuts. I know some might consider my way of living as a bit extreme but I’d rather be OCD about health than anything else. I am determined to get well quickly and will feel blessed again when I finally hit the open trails on my mountain runs. In the meantime I reiterate my constant refrain.  Don’t take your health for granted , take action now, lose weight, start exercising, stop smoking and cut your alcohol and sugar consumption, otherwise you could be in here with something far, far worse.

Stay healthy everyone.

Tuesday, September 20, 2016

Phil Jeremy Personal Training: AGEING AND EXERCISE .... CONFUSED ? ..... YOU WILL...

Phil Jeremy Personal Training: AGEING AND EXERCISE .... CONFUSED ? ..... YOU WILL...:  In the Seventies there was a famous spoof TV programme called 'Soap'. The catchphrase was always said after the plot update at the...

AGEING AND EXERCISE .... CONFUSED ? ..... YOU WILL BE.

 In the Seventies there was a famous spoof TV programme called 'Soap'. The catchphrase was always said after the plot update at the start of the programme with - 'Confused? ...you will be.'  Let me explain. As you know I've been a little quiet on the blogging front since I decided to step back from personal training commitments or as my son calls it 'deloading'. I have been trying to concentrate a bit more on my own training these last few months, trying different techniques as well as reading and researching the latest ideas.
  Strangely enough, despite all my research, I find myself going back to basics and consequently have discovered some interesting facts..... well they are to me. I was convinced that I had done much less, in terms of training than last year when I ran the Grand Canyon for the second time, so convinced that I was beating myself up about how lazy I had been! I do not go in for Fitbits and all the running apps and calorie fat burn counters etc.... they are not very accurate when it comes to calories and heart rates so I prefer to manually record everything I do, from reps to types of strength workout, to running miles, elevations, sprint sessions, HIIT sessions, tempo running, weight, food logs, fat %, sleep patterns etc. etc.
    It may sound OCD but it takes seconds to do and if you do it daily then its no big deal. Anyway I decided to add up everything over the past few years to compare and was surprised to find out that I had completed 10% more strength workouts, 8% more sprint sessions and incredibly 12% more running miles than I had done at this time last year before I ran the Grand Canyon! But, my weight is up by 1 kilo and fat % is up by1% and my speed is slower. Go figure. To be honest I don't feel like I'm at peak fitness but maybe I'm not that far off. So what is going on? The answer is simple, I am afraid its all to do with age and its something we must all be aware of. Exercise and healthy nutrition will actually decrease the aging process for the whole body, heart, lungs, muscles, bones, organs, your brain, blood, literally everything except one thing ... and that is your VO2 max. Most people when they age get fat and become unfit purely because they don't do anything. People say I can't exercise because I'm overweight or old....NO.... you are old and fat because you don't exercise! And by the way your VO2max will start dropping automatically after age 25 so whoever you are, take note.
Anyway, back to me....
Your VO2 max (The maximum amount of oxygen that an individual can utilize during intense or maximal exercise) is critical in enabling you to run faster but it is one of the few things that will decrease rapidly with age no matter what you do.... or so we used to think.
 Most research used to suggest that inactive people lose about 10% of aerobic capacity per decade. It also suggested that individuals who train regularly will lose about 5% of VO2max per decade. However, such people generally reduce the quantity and quality of their training, which means that a proportion of this 5% loss is due to the inability to perfectly maintain top-level training programmes. Dr Michael Pollock pointed out that one of the most difficult problems faced by veteran athletes is simply the near impossibility of sustaining very high-quality training over many years, especially when the body is beginning to show signs of 'wear and tear'. It is not that veterans like me can no longer plan and carry out very rugged training sessions it's just that the physiological recovery processes may slow with age, thus increasing the risk of injury and therefore lowering fitness-maximising workouts.  So how do we stay lean, fit, healthy and quick, as we age?
1. Maintain training. To preserve VO2max, it is important for you to maintain the quantity and quality of your training as you get older. If possible you need to increase the average intensity of your training sessions as studies have shown that this may maintain VO2max completely and even improve performances. So its back to the track and interval training such as 60 secs on/60 secs off or the killer Sprint 8 protocol!
2. More muscle less fat. To preserve VO2max, maintain or increase your muscularity and avoid getting fat. Weight gain is a hugely limiting factor in VO2 max performance. This is why strength training is so important as it is the best way to optimise your muscularity when combined with a sensible diet. It is this combination that will keep you lean.
3. Vary your training. To hold on to VO2max,you have to alternate your usual workouts with other kinds of sessions. For example, endurance runners might consider non-impact proprioceptive training to improve balance and running economy such as cycling.
4. Work on lactate threshold. To maintain high-level performance you have to work on other factors besides VO2max. For example, lactate threshold has been found to be much more responsive to training in older athletes than VO2max, probably because it is more dependent on muscle function than on the cardiovascular system per se. So yep you guessed it... you need to do more of those dreaded Tempo runs.... I can see some of my ex-clients squirming in their seats! If not tempo then try more fartlek sessions. Its one thing to maintain speed but to do that over distance you have to work on your lactate threshold as well.
The bottom line? You can't keep the ageing process at bay forever, but if you train smart and stay away from injury, you should be able to hold your VO2max decline to less than 0.5% per year as you get older.
Unfortunately you always have to do more just to stay in the same place.... and that's the takeaway from my stats. Although I've done more training its not enough... and that 1% fat gain has already had an effect on my speed so it's time to step up again by cutting fat and doing more intervals and tempo training.... sounds like fun :)
 Click on link to see video
                  https://www.youtube.com/watch?v=Mz6pB_0gC3M