I hate to be the one to tell you this, but maybe you’re just doing it plain wrong!

Here are 3 key “Deadly Workout Sins” that are stopping you getting results…and how to fix them!

Deadly Workout Sin #1 - Performing daily body part workouts

We can thank the drug-abusing bodybuilding world for the concept of
training one body part per day for best results. The reality is that training your whole body more frequently will result in bigger strength and muscle gain, greater fat loss, and more metabolic boosts than training each muscle group once per week – and the science supports this.

It’s critical to understand that the more muscle you have the greater your resting metabolic rate (RMR). Your RMR is the total number of calories you burn every day regardless of activity and adding several pounds of lean muscle mass will result in an additional daily calorie burn of up to several hundred extra calories per day. This translates into an awesome fat-smashing snowball effect over the course of weeks, months, and years.

Another benefit of having more muscle is that your body’s carbohydrate tank gets bigger. The human body has a limited ability to store glycogen (sugar) in both your muscles and liver before it spills over and leads to unwanted fat gain. However, by building more muscle through high-intensity training your body can subsequently store more sugar, you
can consume more total carbohydrates before you begin to gain fat and smooth out and your body will revert to using more fat for fuel.

Deadly Workout Sin #2 - Performing marathon workouts lasting 60 minutes or longer

I’m not sure what it is about our society that thinks its cool to do things for an incredibly long period of time. The best example of this is the typical college student who brags friends about pulling an all-nighter to cram for an exam. In reality, best results would have been achieved by spreading out that studying over the course of the semester. I’d be lying if I said I’ve never procrastinated before myself as I’m writing this article the day before its due date – but don’t tell my editor, wink.

Fitness is no different. What do most people who want to lose weight do?
They either sign up to run a marathon and/or join a gym to do endless hours of cardio on a treadmill, elliptical, bike, or step machine.

On a side note, if I ever see you “getting your cardio-on” while reading
a magazine or checking your email I will slap you in the mouth.

Why so harsh??

Well, a landmark aerobic training study determined that 45 minutes of steady state aerobic training 5 days per week had zero effect over dieting alone when it came to weight loss- that’s 45 hours of activity for nothing! However, the lack of results wasn’t solely due to the length of the workouts, but also the low-intensity nature of these workouts.

In addition, long, drawn out workouts have diminishing returns and create a negative hormonal environment in our bodies. That’s because during one-hour plus exercise bouts our body enters survival mode and releases a called cortisol that both causes muscle loss and results in
fat gain in trouble spot areas.

Muscle-building hormones like testosterone are maximized in about a
30-minute high-intensity workout window. It is at about the 45-minute
mark that anabolic hormones begin to fall as their catabolic counterparts, mainly cortisol, simultaneously begin to rise.

The bottom line is that shorter, more focused and intense workouts produce better results than one hour plus marathon sessions. If you have to workout for longer than 30-45 minutes to feel satisfied than you probably weren’t working hard enough in the first place or you were committing some form of the other deadly workout sins.

Deadly Workout Sin #3 - Using single-joint isolation exercises that address only one plane of movement

Single-joint, isolation exercises involve the use of only one joint at a time. Though single-joint, isolation exercises may result in a better “burn” in a specific muscle, it doesn’t mean that they are providing the
optimal muscle-building stimulus when compared to their multi-joint, compound counterparts.

Multi-joint, compound exercises involve functional movement patterns that occur in the real world across multiple joints at the same time thus resulting in greater total muscle activation, fat loss, and muscle growth. For our purposes, there are six foundational movement patterns that comprise the ultimate total body metabolic workout:

Hip-Dominant: Any exercise that primarily targets your posterior chain (glutes, hamstrings, and spinal erectors) including exercises like deadlift, step-up, hip extension, and swing variations.

Push: Any exercise that primarily targets the front side of your upper
body and triceps and involves a pushing pattern in either the horizontal or vertical plane. Classic examples include push-up, chest press, dip, and overhead press variations.

Knee-Dominant: Any exercise that primarily targets your quadriceps
including double and single-leg squat and lunge variations.

Pull/Scapulothoracic: Any exercise that primarily targets the backside of your upper body and your biceps and forearms and involves a pulling pattern in either the horizontal or vertical plane. Classic examples include rowing and pull-up variations.

Pillar- Integrated Shoulders, Hips, and Core: Any exercise that primarily targets the stabilizers of your shoulders, hips, and core. Classic examples include front, side, and back pillar or plank variations.

Total Body: Any exercise that integrates any combination of the
aforementioned movement patterns or simultaneously calls upon your upper
and lower body.

So now that we know the importance of training movement patterns (not
body parts) with multi-joint, compound exercises, let’s not forget about the importance of incorporating exercises that occur across multiple
planes of movement.

Too often people perform exercises in only one plane of movement, typically the sagittal plane that encompasses movement up and down and front to back and divides the body into left and right halves.

However, movement in life and athletics occurs in three planes of
motion: sagittal, frontal, and transverse. Frontal plane movements occur
side-to-side and divide the body into front and back halves. Transverse
plane movements occur in a rotational manner and divide the body into
upper and lower halves.

Performing exercises in all three planes of movements best ensures
optimal strength, functional carryover, muscle gain, and proper muscular
balance. This in turn improves posture and injury reduction.

If you want a solution to these 3 Deadly Workout Sins full of the
folliwing:

- FOUR 30-15 interval six-exercise metabolic circuit mp3 soundtracks
that tell you exactly what to do, including exercise section and order

- FOUR instructional mp4 workout videos, 2 equipment and 2 bodyweight
workouts each, showing you exactly what to do with custom Level I, II,
and III exercise progressions for all fitness levels

- ONE program design cheat sheets PDF outlining your workouts

Then point your internet browser to this site and let’s get you slim!

http://www.simoncaddy.com/mission-metabolism

Of course, if you’re happy losing nothing but time and the will to live by exercising as hard as you can while getting little or no results, good luck with that and I wish you well on your journey.

See you soon,

Simon Caddy

Calories In vs. Calories Out

To positively change the composition of your body (decrease fat, increase lean muscle) you have to know how to play the game of numbers. If you burn more calories than the calories you take in each day you will lose weight, this is called creating a caloric deficit. It is the only way to lose fat. If you do the opposite, take in more calories than what you burn, then you will gain weight.

Too much of anything gets stored as fat – even if you’re eating nothing but healthy, supportive foods. If you eat too many of them, your body will still store the extra calories as fat. Even though this appears to be a simple concept, don’t be fooled. The caloric deficit must be kept small for you want to maintain lean muscle and only lose fat weight. This strategy allows you to keep a high metabolism while at the same time transforming the shape of your body.

If calories are severely reduced, your body thinks you are starving and sets into motion a series of metabolic and hormonal events, which ultimately leads to muscle loss and a slower metabolism. Even more tragic, skipping meals and starving yourself causes your body to increase the level of fat storing enzymes so you are actually teaching your body to become efficient at storing fat!

Muscle is your Metabolism

The amount of lean muscle you hold is directly related to your metabolism and your metabolism defines the shape of your body. Your metabolism is simply the rate at which your body burns calories. Lean muscle burns a lot more calories than fat so when you lose muscle, your metabolism drops and you burn fewer calories. So not only must you take in sufficient calories to burn fat rather than muscle, it’s also possible to build muscle, which in turn boosts metabolism. And the way to do this is, of

course, to increase the amount of exercise you do. While aerobic activities such as running, swimming, fast walking help to tone muscle and burn extra calories, resistance training is the only way to increase the amount of muscle you have in your body. A consistent and effective exercise program is mandatory to help you to burn more calories and maintain or even build

lean muscle mass. Your goal is to keep your activity up and your intake down and you will achieve results.

NOTE: It will be impossible to reach your best body by exercising more if you’re neglecting nutrition. You won’t get fit by eating supportively if you’re missing workouts. The Fat Furnace Weight Loss System provides you with the complete formula for success.

The Five Factors of Fat Loss

Supportive Nutrition

Sensible Supplementation

Resistance Training

Smart Cardio

Personal Assistance

Traditional fitness programs isolate only one or two factors. The truth is all factors MUST be in place in order to bring about a lasting, positive physical change. If any one factor is neglected or missing, the program will fail to produce results. You are about to gain insight into exactly what you need to do and why you need to do it in order to achieve your ultimate fitness goals. Not only will your body transform, but you will also develop a better understanding how your body works. You will learn how to make wise, informed choices around a balanced nutrition and exercise program. In the process you will be able to replace unsupportive habits and develop a new outlook how to take complete control over how your body looks and feels and achieve a consistent, long-term fit and healthy lifestyle.

Factor One: Supportive Nutrition

Definition of Low Fat

In order for a food to be considered low fat, it must contain less than 3 grams or less of fat per serving size indicated on package. In addition, a low fat meal is considered a meal that contains 3 grams of fat or less per 100 grams, and 30% or less of total calories are derived from fat. Similarly, for a food to be labeled “low saturated fat”, a serving must contain 1 gram or less of saturated fat and no more than 15% of calories from saturated fat.

Other label terms and definitions important when choosing low fat foods include:

Fat free: less than 0.5 gram of fat per serving

Reduced or less fat: at least 25% less fat per serving as compared with standard portion of the traditional version of the food item

Light: one-third fewer calories or 50% less fat per serving than standard portion of the traditional version of the food item

Specific % fat free: the food item meets the definition of “low fat” or “fat free”

Reduced or less saturated fat: at least 25% less saturated fat than standard serving of traditional version of food item

Cholesterol free: 20 milligrams or less cholesterol and 2 grams of less of saturated fat per serving

Reduced or less cholesterol: at least 25% less cholesterol of standard and 2 grams or less of saturated fat per serving

Lean: less than 10 grams total fat, 4.5 grams or less saturated fat, and 95 milligrams cholesterol per 3-ounce serving and per 100 grams

Extra lean: less than 5 grams total fat, 2 grams saturated fat, and 95 milligrams cholesterol per 3-ounce serving and per 100 grams.

Now, re-read the above terms and ask yourself the following question: “how large is each serving?”.

There is no legal requirement for a standard serving size. Take the “1 calorie” cooking sprays for example. They’re classed as fat free. But what are you cooking with? FAT!!! Because each serving is under 0.5g it’s classed as fat free. This is scary – we buy into a fat free concept yet we’re still using pure fat!

Remember this as you prepare your meals in future

Simon Caddy

But…you don’t want to re-mortgage your home to pay for it.

Check this out!

Very soon I will be bringing you the complete package:

• Face to Face Personal Training
• Take Home Exercise Routines
• Diet Advice
• The Knowledge To Change How You Think About Food Forever!
• Delicious, Healthy Recipes
• Weight Loss
• Inch Loss
• Improved Fitness
• More Energy

…And a whole load more – all in just 12 weeks!

Now I know this sounds like a lot to promise, and you’d be right to be sceptical. BUT… I am so convinced of my abilities, and so determined to get you the results you want I am putting a 100% guarantee on this.

If you don’t get the above results and don’t lose any weight after following my strict instructions to the letter I will refund 100% of your money with no hard feelings..

This launches in September 2010, so stay tuned for more details.

Speak to you soon,

Simon Caddy

http://www.simoncaddy.com

P.S. Don’t forget to sign up for my newsletter and get my F.R.E.E. 35 page e-book on “Simple Slimming: 16 Ways To Weight Loss Success!” today

As the name implies I will video you performing any movement you want to improve -> running, squatting, press-ups, martial arts, golf, rugby – whatever you want to improve.

I am qualified to do this for you as I hold my Masters Diploma in Functional Performance from FASTER Health & Fitness, THE finest of all training companies that produce the elite UK personal trainers.

This video will then be used to watch the way your body moves. Through the use of Applied Functional Science (AFS) and Chain Reaction Biomechanics (CRB) I can tell you where you have weaknesses in the body, which parts of your body are restricted in their movement and above all how to improve in your chosen activity.

Once I have recorded the movements and reviewed the results I will provide:

• An exercise programme for you to correct any imbalance(s) found
• A re-assessment after performing the prescribed programme
• A DVD with the 2 video assessments on, as well as the exercises to perform to correct the imbalance(s)

As a special introductory offer I have reduced the price for this service from £60 to £40 until 12 Midnight Saturday 31st July 2010/Sunday 1st August 2010.

For more details, or to book your video analysis please use the contact page of this site.

I look forward to helping you soon!

Simon

Having mastered a wide & diverse range of fitness disciplines my routines are designed specifically for you, the client, in a progressive manner to let you finally achieve your fitness goals. My routines are easy to follow and progressive in nature, making them perfect for beginners to advanced exercisers, and they are are ‘organic’ in nature, so they constantly adapt and change as you do – every session we are together.

I’ve helped clients burn fat, lose weight, build muscle, rehabilitate themselves after injury, even see such fantastic results they’ve ended up in the national press (Chat magazine).

With an arsenal of training styles, from peripheral heart action to tabatas, sport specific to performance enhancing functional exercise, my methods are second to none in Caerphilly, Cardiff and the surrounding area. Add to this a highly successful career in group exercise formats such as Boxercise, fitball, circuits, spin, kickbox, body conditioning, abs classes and many more, I guarantee that I will find a way to make your workout fun while producing results every time.

Yes, I guarantee results if you follow my advice and routine as prescribed. If you do all I tell you, as I tell you, and you don’t get results – I’ll give you your money back!

Simon Caddy Personal Training has 1 instructor only – me, Simon Caddy. I have a wide range of equipment that I can use to train you at home, at work, or even in the park! Caerphilly, Cardiff and beyond has no other personal trainer capable of getting such results even just using your bodyweight as resistance and you as the equipment.

Speaking of outside exercise, I also run highly successful bootcamp sessions in Caerphilly on Monday and Thursday mornings at 7am. Ever wanted to exercise outside? Let me show you how to do it for maximum effect.

Simon Caddy Personal Training has an expanding network of clients, situated in the local area, including clients of all ages and abilities.

For reading this far I offer you this – a free fitness analysis at my online personal training site. Yes, online personal training – another service I offer that has founf me clients in Brecon, London and even Denver!

You now no doubt have many questions in your mind right now. Please feel free to use the contact page to ask them

Yours in fitness,

Simon Caddy

When compared to people who worked out alone, those who worked out in groups reached their goals about 43% faster!

This was due to many factors, including not wanting to let a workout partner down, and enjoying exercise classes taken with other people.

* * *

How’s it goin’! This is a letter from your ol’ pal, Belly Fat. We had a great run this spring, didn’t we? Lots of good times, great food, and plain ol’ sitting around eating too much.

Eating Too Much? Seem Familiar?

Well, I’m thinking about sticking around another year if you don’t mind. But you might need to get a bigger pair of trousers, as I was thinking about expanding my place down here.

So do me a favour, avoid that interval training you were thinking of doing. The last time you did that stuff, I nearly had to look for a new place to live. I felt like the Wicked Witch of the West in the land of Oz. Did you hear me yelling, “Help me, I’m melting!”?

Instead, stick to that slow cardio stuff. Sure I get a little sweaty, and the ol’ brain up there thinks it’s doing “a real fat burning workout“, but it’s never enough to melt me outta here.

Another thing, keep listening to those experts who say strength training doesn’t burn body fat. Since research shows they’re wrong, if you added strength training to your program, you’d practically need to throw me a going away party!

After each one of those superset workouts you tried last January it felt like someone lit a match under our collective butt. I was burning up down here!

But boy oh boy, I sure was glad you gave that up and went back to just lifting utensils and not dumbbells. Otherwise we wouldn’t have been able to celebrate another spring together this year.

Sometimes I wonder, what did you ever do in university without me, your trusted belly fat?

Back then, you were probably one of those people that couldn’t wait to get to the beach to show off your body, unlike these days.

Nope, stay in the shade and keep the cover-up clothes on, that’s the way to go now. Besides, its a lot closer to the cold beer and the BBQ when you’re sitting in the shade avoiding all the fun down on the beach.

Well, it sure was good catching up with you. I’m sure we’ll be in touch more often, as long as you stay away from that “real fat burning workout“.

It brings a tear to my eye whenever I even think about that workout program and all the belly fat it’s burned. Heck, it’s fried more fat than a short order cook at a roadside truckstop!

So again, if you want to keep me, your dear old belly around for another year, do NOT ask Simon Caddy for advice – otherwise, its all over pal, and you’ll never see me again.

 Belly Fat says, “Don’t use Simon Caddy Personal Training” ==> Functional Exercise: Get Fitter, Faster

Your friend and spare tire,

Belly Fat

P.S. – Seriously! Don’t go near that Functional Exercise program unless you want to see me, Thunder Thighs, Manboobs, Jigg Lee Arm Fat, and Luv Handles pack our bags and hit the highway. It will be a sad farewell, and you’d be stuck with ripped abs, gorgeous glutes, and toned arms, and you know how much attention those guys get from the opposite sex.

Who needs it, I say.

In the case of the most common form of scoliosis, adolescent idiopathic scoliosis, there is no clear causal agent. Various causes have been implicated, but none has consensus among scientists as the cause of scoliosis. Scoliosis is more often diagnosed in females and is often seen in patients with cerebral palsy or spina bifida, although this form of scoliosis is different from that seen in children without these conditions.

In some cases, scoliosis exists at birth due to a congenital vertebral anomaly. Occasionally, development of scoliosis during adolescence is due to an underlying anomaly such as a tethered spinal cord, but most often the cause is unknown or idiopathic. Some therapists believe that trauma to an adult can cause, not just asymmetry but an actual curve to the spine visible on x-ray, although no documentation is readily available to back this up.

Scoliosis often presents itself, or worsens, during the adolescence growth spurt.

In April 2007, researchers at Texas Scottish Rite Hospital for Children identified the first gene associated with idiopathic scoliosis, called CHD7. The medical breakthrough was the result of a 10-year study and is outlined in the May 2007 issue of the American Journal of Human Genetics.

Now, while a congenital is treatable by surgery (but this is VERY extreme) an idiopathic scoliosis can be reduced with exercise. To do this you will need to know which way the spine curves.

For example, if the curvature is to the right the client would need to stand facing a wall with their left foot forwards (notated as foot position LXX). From this stance the client needs to put their right hand as far around to the left as possible at chest height, creating a left rotation into the spine. Holding this stretch position at a point just short of their full reach, the next stage is for the client to put their left hand up, overhead, and reaching to the right hand side of the body (creating a right lateral flexion of the spine) again at just short of their maximum reach into the stretch. The idea is to create a stretch that will start to tempt the joints of the spine and the muscles supporting it to start to return to a ‘normal’ position.

Now the exercise can begin. The client is to move their head in the sagittal (forwards & backwards) plane by getting their chin to their chest then getting the back of their head to their back, moving as far as possible each way. This is to be performed for 6-10 repetitions.

After this it’s the frontal (sideways movement) plane, so the client is to move their head sideways, trying to get their ear to their shoulder on each side. Again, perform this for 6-10 repetitions.

Finally the transverse (rotational plane) movements. From the same stretch position the client is to turn their head to look over each shoulder 6-10 times each way.

Moving through these patterns is just the beginning, but it has a fantastic effect on the sensation of the spine almost immediately!

The exercises can then be repeated in the following stretch positions for the arms:

• Right arm overhead to left side of the body (creating a left lateral reach) & left arm at chest height rotating the body right (put the right foot forwards for this one, notated as foot position RXX)
• Left arm reaching down towards knee height on the left side while the right arm rotates the body around to the left. The foot position for this is LXX.
• Right arm reaching down to knee height on the right side while the left arm rotates the body around to the right. The foot position for this is RXX.

This is merely the beginning of the work that can be done to help reduce the stress on the scoliosis of the spine using your head as the prime mover in the exercises. By doing this we really are going to relieve the stress in your back by using your head.

For more details, or to book an appointment to see me and work through this treatment please contact me on Twitter or Facebook using the buttons on the right of the page or directly at simon@simoncaddy.com

Hi, this is me, Simon Caddy

For me, Personal Training is not just about having someone with you in the gym, it is about having someone guiding you through your entire programme of health development and fitness improvement, which includes your training inside and outside of the gym, your diet, your lifestyle and as many support services to ensure that you are in full health as you need.

Simon Caddy Personal Training is based in and around Caerphilly, South Wales, and uses the facilities at local health clubs, leisure centres and sports institutes. You will only ever be trained by myself, and unlike some other local competition there are no gym memberships (unless you want to train at The Welsh Institute of Sport, but it’s currently £32.40 for the year and I then pay your entry for our sessions), ensuring that you work one-to-one with me while we’re in the gym. This productive and inspiring setting allows you and I to focus on one thing – achieving your results quickly, safely & effectively.

If you do not wish to use a fitness facility to train then I have a wide range of the finest portable equipment that I can use to train you at home, at work, or even in a park! Take a look at the functional training article for ideas of what I use and what can be done.

At Simon Caddy Personal Training I incorporate a wide range of training disciplines and styles, as well as the latest research, to ensure that your interest is high and your body is always being challenged in a wide range of ways.

Following your free 30 minute consultation, I will develop your personalised, periodised, progressive programme. Designed to be progressive and challenging, the plan will take you through all facets of fitness development, making sure that you are not just leaner, but also stronger, more flexible, more stable, more agile and your body works far better at burning calories and moving as you want to.

Through stringent planning and constant adaptation I aim to make you feel better about how you look, move better and look better!

MORE INFORMATION 

If you would like to book a personal training session please fill in the form on the contact page, contact me direct on 07971 244485, or e-mail me at admin@simoncaddy.com