Further to my last post I have included some further unwritten rules of the gym!
‘Mirrors’ – why are they there and how to not use them? The answer is pretty simple; people like to watch their form. Its easy when someone is telling you to tuck your elbows in or keep your back flat but most people don’t have the luxury of a personal trainer with them for each session and need to keep an eye on their form. Therefore whilst they are moving a very heavy weight if you were to block their line of sight by walking in front of them to collect your weights from a rack or have a chat or perform your own lift or even stand behind them distractingly so they can see you in the mirror – then this is understandably considered VERY inconsiderate.
‘Giving and receiving advice’ – A very common occurrence in gyms is for a so called experienced lifter to try to give advice to what may appear to be a less experienced lifter. In reality what this means is a bigger guy telling a smaller guy how to train. Or a man telling a woman. Because the currency in gyms is muscle size, those who are ‘rich’ feel the need to inform the ‘less well off’ how they got to their impressive size without even being asked for advice. If this happens to you my suggestion is to respectfully nod and shut the chat down and carry on with what you were doing. On the other hand if you are being given a piece of safety advice (or giving safety advice) for example – you are going to snap if you keep bending your back like that when you deadlift etc.. then you would be wise to listen. It is up to you to decide whether the advice is real or ‘bro science’
‘Dropping weights’ – why would you do this if not to alert attention to yourself or because the weight is too heavy for you to perform your last rep eccentrically do place the weight on the floor? Its pretty simple; unless the weight you are lifting is comprised of Olympic plates (aka bumper plates) then DON’T drop them! Bumper plates have a special rubber coating and are used in Olympic lifting; they do get dropped at the end of some of these types of lists to enable the lifter to get out of the danger zone quickly after a lift. If you are not doing this with this kit and dropping weights then you are doing it wrong, damaging, kit, and the gym floor as well as looking like a complete idiot.
‘Its too heavy for you’ – the last point today is less of an etiquette and more a reminder: you will develop more lean muscle if you overload your muscle fibres using the muscle groups the exercise is designed for compared to a bit of gravity, a bounce and/or jump. What do I mean? Unload the bar, move the pin down the stack, take a lighter set of dumbbells and perform the lift with perfect technique for your prescribed number of repetitions….then and only then move up to the next weight.
If you are new to the gym environment this post is probably worth a quick read. If you go regularly to the gym there are about 50% of you who need to read this too!
- The most reported gym etiquette fail by gym owners and staff is that of the ‘Untidy lifter’ – the one who does not place all the weights back onto the racks and stands after he/she finishes with them. Don’t be this person, its rude, thoughtless to staff and other gym users and can be enough to deter others from using a machine if you are a strong person, as less strong gym members can sometimes have a workout unloading a machine you left fully stacked with 20kg discs!
- ‘Working in’ – my personal hatred and the most misunderstood rule of gym etiquette. It came about because gyms usually have very busy periods between 6-8pm where they cannot commercially justify fitting enough gym equipment to service all members. To avoid dead time in a session weight lifters decided on an approach where you ask the person using the machine if you can work in with them. This means that during their rest you lift and vice versa. Hypothetically this works well in a ‘lifting’ focused gym with 2 people lifting a similar weight, training at about the same pace, performing simple sets (i.e. – a lift followed by a rest period then a lift and a rest etc…). In reality you often see young hench guys butting into smaller guys or gals sets in a ‘health club’ type gym. They need to change the weight every time they want to lift, getting in the way of the flow of the less strong person and eventually pushing the less strong person away through embarrassment or because that person cant be bothered with all the fiddling about and has lost their focus.
There really isn’t any excuse for this, the gym is a place for everyone and this working in approach needs to be handled with an etiquette, here’s how to do it right: The first thing to ascertain is: ‘is there anything else I can do that will replicate that lift instead?’ if the answer is no and you absolutely need that piece of kit ask yourself this ‘ how is the person on it currently using it?’ if the answer is as a simple set and in-between they are staring into space or poking their phone then things are looking good, but if they are super setting or timing themselves or using the kit for a different exercise in a rest period or any number of other types of protocols that involve precise timing they need to get back onto that piece of kit then respect that and WAIT.
Next, check what weight they are lifting, if the weight is very different to yours then WAIT but if you think you could work in without too much faffing changing weights, or none at all then maybe it could work.
So if at this stage all is looking good the next move would be to stay away from them until they have a rest, do not float around close to them staring at them (see next point), simply ask them if they would mind if you worked in. Allow them the opportunity to refuse you.
And then work in quietly without disturbing their flow, make eye contact, perhaps smile or say ‘yours’ every time you put the bar down so they know you are finished.
- ‘Waiting’ – for kit is an art. Obviously if there are a few people who need the kit after the current user is finished, you will need to use it in the order you came to wait…..like a very British queue system! But you need to achieve this without putting off the person who is using it, so you must NOT circle him/her, hang around in the corner of their peripheral vision staring at them, or stand next to them or in front or behind them! You must wait (or better still find another exercise to do to fill the gap) patiently without making the user feel intimidated or like they must rush and without breaking their focus. If needed you can even say to the others who might be waiting to use it; “I am waiting for this piece of kit next”
I could write a lot more here, but I will keep this post short (ish) and continue in a second post…
There are two ways to incorporate exercise into your life. The first is as a pleasurable pastime; the idea that you get joy from using your muscles and working your heart. The second is in the pursuit of a fitness or strength related goal for example a marathon.
When you incorporate exercise into your life for pleasure you sub consciously build in the flexibility to cancel…. why? Because you can. You have no one to meet, no one to be accountable to, no frequency of attendance or measure of intensity is built in to your exercise, you simply exercise for the pure pleasure of it and lets face it there ‘aint many of us who can attest to that being very motivational!! Especially not if you are reading these pages!!
If you’re setting a goal there are some tricks to make sure you are successful. The first and most important is make sure you factor in enough time to sensibly train for your feat. It doesn’t matter how massive your goal is, if you don’t plan enough time to get there you aren’t going to get there. The next thing about goal setting is to make sure you don’t train for a goal more than 3-4 months in advance; why? Because you simply cannot stay that focused for that long. So what if my goal is massive and I need a year? Well the answer would be to break it down into 3 smaller goals each on building up to the big final goal. That way you just maintain focus for a third of a year per goal.
And finally; make sure you pick a goal that means something to you, don’t use someone else’s goals, make your own. You have to want to get to the end so bad that when its raining outside and you’ve planned your sprint session you don’t have any excuse not to get out there and do it.
If you read this blog you will know I don’t think much of diets, diet foods, the diet industry and so on.
I have good reason of course because I deal with people struggling with weight loss on a daily basis and feel that the diet industry does more damage than good. In fact I don’t really see much good done at all within the industry…except in a few instance; when people become accountable to one another in a group situation where the mutual goal of the group is healthy eating and wellness. Or in situations where individuals are educated and start to take responsibility for their own eating and learning. These 2 weight loss strategies I am a fan of.
And to some extent I feel that the success of the 5:2 diet is not in its scientific construction but due to the fact that it forces people to count calories and understand what adds up to what. In a week because of this their total calorie consumption is marginally lower than what it had been and therefore these people loose weight. Because the calorie reduction is only marginally lower than their previous intake they have not crash dieted and therefore tend not to re-gain the weight. Added to this they tent to keep this pattern of eating up furthermore they have educated themselves along the way by having to add calories for such a period that they cannot help but make better choices further down the line. It is a win win win eating plan
….you do not need to buy the books through. In fact if you buy the books in my opinion you loose one of the wins which is huge, because you don’t educate yourself on what meals can make up your 500kcal day and instead you rely on someone else’s knowledge.
Of course we all make New Year resolutions with the best of intentions; gym membership sign ups are at an annual high and January is the most popular month to go ‘dry’. BUT the once busy January gym floor is back to its usual regulars only by March and those who abstained from the booze resume normal drinking habits around this time too. So how do you get resolutions to stick?
The answer is not to change the resolution but change the approach you take to achieve them. If you look at those around you who are positive, happy, successful and in control of their health you probably wont find many of the achieved these life goals overnight. They usually chipped away at them over a period of time and most likely suffered downs as well as ups along the way as life buffeted them around.
We must expect the same when we set fitness/weight loss/health goals and not beat ourselves up when we are beset by adversity. Gaining a pound on a weight loss plan not the end of the world and certainly is not a reason to stop trying. Not hitting a PB in a training session does not mean your not making gains overall, its just not your day. The trick is to stand back and look at your overall progress, you did not get to this place that you are trying to improve from overnight; it took years for you to gain this weight/loose fitness you once had/feel unhealthy (delete as appropriate, or tick all 3!) and you certainly cannot expect to change it all in January.
So my advice to you would be resolve to change your expectations for 2017. Good luck
Recently I was approached by a desperate friend whose daughter is overweight and about to leave home to go to University. Worried the daughter would go off the rails having left the supportive environment of her family home, we discussed her options.
Weight gain is a really tough one; both for the individual and for their loved ones. No one likes to see someone they care about becoming unhealthier, missing out on activities because they are too overweight, feeling terrible about themselves and loosing self-esteem or possibly having work issues. Added to this list and more, people stigmatise the overweight; society is conditioned to align beauty and success with slim people.
The solution, however as I explained to my friend, is not in a healthy education although this helps with the ‘rehabilitation’ part but in resolving the root of the overeating. And this is almost exclusively a head issue, which needs careful and professional (often) dissection, exposure and resolve before it can be eradicated in a way that means it won’t bounce back next time that person feels down, unloved, vulnerable or alone. Because there is a better therapy than food and that is self-love….
SCORE 1 POINT FOR EACH TRUE ANSWER AND 0 FOR FALSE
- Are you patient
- Do you fear public speaking
- Are you in debt (except mortgage)
- Are you laid back and content
- Are you the boss at work
- Are you a leader amongst your friends
- Do you sing at karaoke
- Do you have friends of both genders
- Do you get irritated easily
- Do you play a team sport
Score = 3 or less yes’s
You should build an exercise plan focused on gradually incremental sessions making sure that you cross train and integrate variety of movements within your training. An example would be to sign up for a triathlon, marathon or endurance race of some description. You should look for something that is unachievable with your current fitness about 3-4 months away. You should design a plan that your friends and colleges can either come and join you on or at least support you on the day.
Score = 4- 6 yes’s
Your exercise plan should be intense and focused on one goal in 4-8weeks time. You should feel it is going to be very challenging with your current fitness to get a time/score that you will be happy with. Your training should be entirely aimed at improving your time/performance in the goal you have set for yourself.
Score = 7 or more yes’s
You should choose a goal with your friends or family, maybe your sports team/club. Select something that everyone can do together, perhaps a mud challenge or multi stage event you can do in relay. Better still if you can raise money for a charity you are all supporters of and use that as a way to generate camaraderie amongst your peers. Train alone or together and keep it fun and varied.
Politics is full of promises, some are kept and others are not. But when a politician makes a promise you want him/her to be around for their term to see it through. Right? So what if the potential leader of a country is not in good health?
David Cameron at 43 became the youngest prime minister of our country in 200 years, and if we take BMI (body mass index) as an indicator of how much care someone pays to their health its clear to see he was a healthy investment for the nation.
Over the pond the picture is less clear; 2 candidates twice Cameron’s age are battling it out for premiership. What’s catching the media attention is Clinton’s recent diagnosis of bacterial pneumonia; and rightly so because despite her campaign’s attempts to debunk any fear the condition can become nasty. People over 65 with a weakened immune system are prone to the bacteria causing the infection. Yes the antibiotics can clear it up, but if her immune system was this weak to start with then how sure can we be about her general state of health. She already takes blood thinning medications for a blood clot that was found in her head 3 years ago whilst only 65 years old.
On the other hand we see Trump cherry picking medical reports to show the media, typical of his subversive manner, whilst joking about needing to loose a few pounds. A FEW POUNDS ? Clinically he is OBESE at 121kg and 181cm tall!
At 70 years old this makes it firstly much harder to loose the weight but secondly, and perhaps more importantly, it means that at the stage of life where the body is in a state of decline one really has to ask whether putting so much extra pressure on his internal organs is wise….usually wisdom comes with age, but with Trump we’ve seen enough to not put the words in the same sentence I think!