Stop using weight & what the scales say as the be all and end all of your training. This picture is a perfect example both girls weigh 60kg but their body fat %’s and shape and tone are totally different. Bottom line muscle weighs more than fat, the scale might go up, your body fat % will go down.. Test body fat not weight or take measurements..

Elevation Performance tests bodyfat % and takes clients skinfolds as part of Metabolic Analytics Assessment – to give our clients personalised training, nutrition and supplementation strategies for faster and maintainable results.

-Anthony

What do I mean by fluffy training? Lying on (or actually anything on) Powerplate is a waste of time in my opinion. I can only think of one practical purpose for these machines and it has zero to do with training. Powerplates are right up there with body blades in terms of a total waste of time, money and energy. Some other examples of fluffy training include Sandbell training, triceps kickbacks with little pink dumbbells, Glute kickbacks on a smith machine or cable.Some trainers don’t even make it to the fluffy exercises because they spend the entire session performing mobilisers.

What where the clients goals again?

The way I see things is that mobilisations are important to enable a client to improve range of motion and effectiveness of (proper) exercises. I have all of my clients perform mobilisation and activation exercises before we train, but we do not spend the entire session on them! My clients want to lose body fat or gain muscle mass ASAP so we need to actually f@#ken train.

If any of the above sounds like a session your trainer has put you through, you should ask for your money back.

Here is a video with some of the most commonly asked questions, in his workshops and seminars. I hope you take the time to watch it and believe me you will learn heaps.

-Anthony

Elevation Performance has moved and will now operate from Fit’n’Fast South Yarra.

To celebrate the new move we are offering you the chance to test us out – come in for a complimentary 1hr training session or BioSignature consult. Both valued at $80. To take us up on this offer simply email mail@elevationperformance.com.au with your details and we will be in touch to arrange a suitable time.

10 Biomarkers of Aging (that you control)

1. Muscle mass

2. Strength

3. BMI body mass index

4. Body fat %

5. Aerobic capacity

6. Blood sugar tolerance

7. Cholesterol

8. Blood Pressure

9. Bone density

10. Temperature regulation

I have flicked through this book several times and thought it be about time I actually take the time to read it. After working in the fitness industry for 10 years now I have read and seen a hell of a lot of information and people making bold statements that their way is the only way to train – I know I have my own methods and theories but I always say that no two clients are a like and that a personalised program is what will give my clients the best results.

Back to0 the book – Reading through the first few chapters I got an understanding of the what the authors where all about and where they got their inspiration from for writing this book.  I really enjoyed the fact that the authors had the same frustrations as me – seeing people in gyms who have been following the same program for years and haven’t really gotten any results from it for however many years minus four weeks (if you missed my subtle point: you need to constantly update your program every 3 to 4 weeks). On the other side of the coin Crossfit style workouts where you change the routine daily never allow you to adapt and improve (unfortunately you just get better at Crossfit). Sorry getting slightly side tracked.

The Rules are pretty simple:

1. The best muscle-building exercises are the ones that use your muscles the way they’re designed to work. (my definition of Functional)

2. Exercises that use lots of muscles in coordinated action are better than those that force muscles to work in isolation. (ditto)

3. To build size, you must build strength. (strength is the key)

The list goes on but the next chapter gets into the nut and bolts the big six. The main movements or key exercises that are going to give you the results and body you want. Squat, Deadlift (bend), Lunge, Push, Pull and Twist. Sound familiar? Paul Chek uses the same six exercises as what he calls Primal Patterns the premise being that to survive in prehistoric times you needed to be able to perform these 6 movements plus one more Gait (running and walking). Thank goodness the authors do acknowledge Paul and also Richard A. Schmidt whose work this all originated from.

Reading on I was all pumped up and wanted to get straight into the program – hell I wanted a new routine for tomorrow morning – but the next few chapters seemed to ramble on the content was and is important don’t get me wrong but I just want to know what am I going to do tomorrow : ) I have read and seen first hand that too much cardio makes you fat (slow long runs etc) I know the functional importance of the big 6 and I am familiar with the mobilisation principles – but to other readers I am sure that they will learn a lot.

When I eventually got to the programs I pretty much already knew what the authors where going to present – the programs are well structured and have a nice periodisation plan to them. Have they re-written the programs I will give to my clients for the new 6 months? No – but I did get a few really good programming ideas that I will definitely look at implementing.

The other rules I quite liked

NEW RULE #5 • The goal of each workout is to set a record.

NEW RULE #7 • Don’t “do the machines.”

NEW RULE #18 • You don’t need to do endurance exercise to burn fat.

Overall I recommend this book to anyone who has been stuck on a plateau for a while or has given away training due to a lack of results – there is a good years worth of training programs in the book which will ensure that your training will at least be moving in the right direction.

I give this book 3.75 Stars.

- Anthony

When you begin training you need to start with the basics – you don’t learn how to do olympic lifting in your 1st session – nor do you start training with kettlebells. They are power exercises and you need to of trained through several phases of training so that your body (muscles, tendons and ligaments) are ready for the demands placed on it by this style of lifting. If you take up Crossfit it one thing is for certain you will get injured the only question is how soon.

Read my 10 Commandments of Training here

-Anthony

Here are some simple rule to help you achieve this.

Eating Rules

1. 5 – 7 meals per day
2. Eat at least one portion of Protein @ each meal
3. Ditch ALL GRAINS
4. The only carbs you eat should come from above  ground vegetables
5. Don’t be scared of FAT – good fats actually help you lose fat!

Training Rules

1. Exercise a minimum of 3 times per week
2. Strength training (lifting weights) and Interval Cardio are the most effective forms of exercise for losing fat
3. Use exercises that give you the most bang for you buck – Compound exercises with free weights
4. Train with intensity and intent – don’t fluff around
5. Research shows that slow steady state cardio actually makes you fatter – so why would you do it?

Sleeping Rules

1. Get as close to 8 hours as you can
2. Get to bed before 10:30pm
3. Don’t watch TV in bed
4. Don’t drink coffee after 3pm
5. You should not have to get up through the night – even to go to the toilet! If you do wake up there maybe a blood sugar issue

There is a fast 15 tips that will see you well on the way to shifting the extra you… You may also want to get a personalised training and nutrition plan or even check out BioSignature.

-Anthony

1. Keep a training log – too many people (and trainers) don’t – HTF are you suppose to know if your improving?!

2. Take measurements / skinfolds / bodyfat etc – same reason as above.

3. Periodise your routine – we know that the body adapts very quickly. You should increase your loads and volume overtime and unload to freshen up.

4. Big Bang exercises are better than isolation machine exercises. Squats, Lunges, Bends (Deadlifts), Pushes, Pulls, Twists – these are the foundation of all movements and remember the body moves in three planes of motion (Sagital, Frontal and Transverse).

5. Proper technique should always be a priority! Avoid injury – say no more.

6. Don’t get sucked in by gimmicks / fads – new amazing piece of equipment you only need 8 no 7 no 12mins to have a shredded six pack.

7. Keep your training sessions to or less than one hour – like Poliquin says if your there longer than 1hr you making friends not working out : )

8. Tempo, Rests and Time under tension – these should appear in you program and you should follow them.

9. Learn – know the difference between fast and slow twitch muscle and train them appropriately – FYI your Abs are fast twitch stop doing 100’s of sit-ups. FFS My ab training article

10. Don’t forget to train you stabilizers – very important for posture and proper joint function.

If you come to my gym – don’t drop the f@#$ing weights we don’t think you are cool we think you are a wanker.

Anthony