Personal Trainer in Sheffield.

The 3 Things You Absolutely Must Have To Transform Your Body


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5 Simple Tips To Improve Your Back Squat

1. Plant your feet and try not to move them whilst performing the lift. Watch for the knees coming in or out excessively.

2. Work to YOUR range of motion. You don’t need to go ‘ass to grass’ for the squat to be effective and especially not if you don’t have the range or have to change how you execute the lift.

3. Brace your core tightly during and pull the bar down hard against your traps (neck area) whilst contracting your lats against the bar (back muscles).

4. Try to ‘push the floor away from you’ rather than just lift. You want to keep your feet planted and don’t want to transfer the load onto your toes where you’re likely to lift your heels and create instability.

5. Keep your head in the game. When the lift gets a bit ‘grindy’ and bar speed slows, do not panic. Hold your form and finish your rep.

Enjoy!
Chris
 

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Shauns Impressive 12 Week Transformation

Great results Shaun, in just 12 weeks you’ve managed to lose 24lbs and 10% Body Fat in just 12 weeks! How are you feeling?

I feel loads better in myself and have got way more energy, I’m feeling a lot better at work and way less tired!

Working long hours, this has been a huge help to me and i’m finding that i’m not as hungry as i have been when i’ve tried to lose weight in the past. Overall, i feel much better for losing the weight and i am glad that i made the decision and joined CMP.

I had seen your transformations of other Men with a similar starting position to where i was and thought, why not me?

What was your reason for coming to CMP?

I came here for a total lifestyle change,

I had been doing zero exercise since breaking my leg playing football and needed some guidance as I had been letting myself go and needed to do something about it.

I knew i was gaining weight and didn’t feel good in the clothes i was wearing as everything was getting a bit too tight for my liking.

I knew if i had joined a gym without getting any sort of guidance on food, i would still just have done what i wanted and this wouldn’t have been enough for me to see the results that i have with you.

 

How did you find the transformation process? What surprised you the most?

The most surprising thing has been that i’ve never felt like i’m on diet.

Actually,

I didn’t find it restrictive at all!

and what surprised me probably the most has been that over the 12 weeks I managed to have a weekend away with my friends, I had a week long family holiday in Mallorca and have been on 3 away days following my football team but still lose 24lbs and can see the outline of my abs!

The results i’ve achieved considering all of this have blown me away.

CMP gave me advice on how to make small adjustment with my diet and alcohol choices which meant I could still enjoy all these events and keep on track for success with my results.

What would you say to anyone thinking of joining CMP?

Go for it!

They promise to get you results if you stick to what they say and they deliver on that promise without it being a major stress on your life.

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Keeping Strength Whilst Losing Fat

Transformation Training Tip;
 
Do not neglect mechanical tension during your training programs as you advance from beginner programming.
 
Mechanical tension in a nut shell is all about force production. The greater the force produced, the higher the recruitment of fast twitch muscle fibres.
 
Cycling lower rep work into your training programs is a good idea as you will notice the carry over into your other lifts during the session.
 
Increasing force production is another great tool for progressive overload, which you should be striving for in your training sessions once form is perfected.
 
Speak Soon,
Chris

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The Bench Press With Chains (or Bands)

Here is a nice little tip for you;

Try adding bands or chains to your bench press to increase the resistance of the exercise as the pecs move into their fully shorted (contracted) position.

This works very well because when you think about it,

Under normal conditions the bench press feels heaviest when the weight is at the bottom near your chest.

If you look at your pecs in this position, this is when they are fully LENGTHENED not shortened and thus means you’re not placing load when the pec fibres are at their point of peak contraction.

When we add in chains or bands, we’re now increasing the weight and resistance of the exercise when the pecs are moving into their fully SHORTENED position, which means we have more load on the fibres when they’re contracting the most.

This type of training fits well into both strength and hypertrophy programs and if you’re able to, you should definately give it a go.

Speak Soon,

Chris

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How Maximise The Leg Extension

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The Pronated Cable Chest Fly

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The ‘Magic’ Of Diets Revealed

Let me tell you something about diets that you need to know…

Every single ‘diet’ on the planet works because of one thing and one thing only.

It doesn’t matter that companies create buzz words and target specific foods and label them as ‘bad’ just so that their diet actually works because the reason why their ‘diet’ works isn’t because of the thing that you had to restrict in order to stick to it.

It doesn’t work because you’ve gone gluten free, low fat, started a detox or because you’ve fasted for 16 hours.

It works because of something a little more simple than that.

So before you start any of these diets;

Ketogenic ones
Juicing ones
Weight Watchers ones
Herbalife ones
Cabbage Soup ones
Intermittant Fasting ones
Paleo ones
Zone ones
Blood Type ones
Celebrity ones
Microbiotic ones

Know that the magic of why they work is because at the very heart of the diet is a good old calorie deficit.

Yes,

That’s right.

And sure, some of these diets have merit and others are downright ridiculous but the laws of thermodynamics still hold true and in fact are probably the one thing you need to concentrate on the most.

After all,

In the early days of starting your diet

Calories In vs Calories Out Are King

And just to put you in the picture of what science says,

Here’s the position statement of International Society Of Sports on diets and body composition (i.e. fat loss)

https://www.ncbi.nlm.nih.gov/pubmed/28630601

Which after reviewing all the present data concludes that the two biggest factors in body shape change are;

A) Creating and sustaining a calorie deficit (no matter whether you’ve gone low carb or low fat)

and

B) Keeping protein intake high enough to sustain and support lean body mass (i.e. muscle tissue)

So the next time you’re tempted to follow a quick fix, fad diet or the latest weight loss product to hit the market, just remember that the right way to keep the results you want is to better understand nutrition and exercise and not jump on a four week, 500 calories per day crappy program.

Without a sustainable and maintainable calorie deficit, no amount of B.S. ‘wizardry’ is going to help you achieve the body shape, health and fitness you truly want.

Speak Soon,

Chris

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Cut The Confusion, Episode #9 – Fats…. Are They Good or Bad?

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