a quick one on training……..

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In order to achieve your health and fitness goals, you simply MUST train!

When it comes to training, rarely does one size fit all, and if you were to ask 10 people (who have got results) what they do, you may get 10 different answers…

How I train is specific to ME, how YOU train needs to be specific to YOU.

Training age/experience, injuries & limitations, personal likes & dislikes, frequency & time are just some of the factors that need to be considered when looking at what is the best approach for you to take.

There is no such thing as the ‘best exercise’, only the best exercise for you.

However, I do believe there are two factors that apply to ALL forms of training:

1) You must train with relative intensity.

Training ‘hard’ is all relative, but remember that training needs to place a stress on your body for it to change. Training NEEDS to be intense, otherwise we would all get in shape from simply going shopping or cutting the grass.

How do you know if you are training hard?

Ask yourself this:

When did you last truly step out of your comfort zone in the gym?

Or imagine this:

On a scale of 1 to 10, 1= laid on the sofa doing nothing, and 10=being sick out of your eyeballs (not literally ha) where would you currently place your sessions?

2) You must train progressively.

Put in very simple terms, you need to beat or improve what you do every time you train.

No matter what style of training you adopt, you need to log your workouts and come into the gym with a clear plan of action.

You need to log all reps and all weight lifted and create targets.

Your body will adapt very quickly to the stress of exercise, therefore progression is an essential factor in helping to ensure that your training continues to provide the correct stimulus for change.

Chances are you do this in all other areas of your life: for example, your relationships and work life both progress, this what keeps things moving forwards, this is how we grow and develop.

Please note that both of the factors above have nothing to do with age or the ‘amount’ an individual may currently be lifting.

e.g. – Lets say I’m lifting 100 kg on an exercise, but I’ve been doing so for the last 2 months, I haven’t increased in either weight or reps performed….

…..and Mrs Smith was lifting 3kg 2 months ago and is now lifting 6kg, then Mrs. Smith has progressed more than I have.

Where you start is irrelevant, intensity and progression is relative to you and your goals….

That’s all for today, until the next time, keep moving forward

Tristan ‘log book’ Buttle.

P.S – Adding weight to an exercise or increasing reps should NEVER be done at the expense of poor form!

P.P.S – If your performance isn’t progressing then you need to ask yourself why?

P.P.P.S – Give me a shout if I can help you out with any of the above.

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The 4 essentials to fat loss: Number 1………

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We live in a world of information overload, & the birth of social media has provided many individuals and self-proclaimed ‘experts’ or ‘gurus’ with a voice…

Often, these voices tell you that they have THE answer, and that they have THE secret, and that ultimately, their way is THE way.

When it comes to fat loss & getting in shape, there are many ways to train and many ways to set up a nutritional plan….

…..however what works for someone else is not guaranteed to work for you.

The work that is required to achieve any goal is always obviously dependent on the specifics of the goal in question, that been said, I believe there are 4 basic areas that apply to ANY fat loss related goal…..

Today, we are just going to look at number 1, I’ll be in touch over the next few days with the rest…

1) Eating and understanding calories:

Nutrition is a MASSIVE topic and probably THE most confusing area of fat loss.

>However, in simple terms, fat loss ultimately comes to down to creating a calorie deficit.

This is ESSENTIAL, please don’t let anybody tell you calories don’t count. Too much of ANY food can result in weight gain.

A deficit can be achieved in a variety of methods and no one approach suits everyone.

What I will say is that when it comes to a creating a calorie deficit consider the following:

>What is the highest (not lowest) number of calories you can consume to achieve your goals? This will prevent you from starving yourself, setting unsustainable targets and stop you from burning out and giving up on your goals… remember that by definition, calories are a unit of ENERGY.

>The biggest influencing factor on fat loss is the TOTAL amount of calories you consume on a continual basis, not the time of day that you consume your calories.

Eg: let’s say you need to eat 2500kcal, but you have a busy day and it gets to 9pm but you still have 500kcal left to consume, then eat!!

It is the total figure that you hit by the end of the day that counts.

Start with the basics first, if you reading this and you are struggling with losing body fat, I suggest you start by logging your daily food intake.

You can easily do this by downloading the myfitnesspal app on your phone.

Its free, its simple and very user friendly.

Don’t worry about the targets the app sets you with, just use it as a log, this will help you to assess exactly where you are at with your intake.

It will also educate you on the true calorie content of certain food choices!

I’m not saying that you need to log everything, every day for the rest of your life, but if what you are doing isn’t working, then perhaps it’s time to try something new?

That’s all for today, if you get stuck with anything, then give me shout,

Tristan ‘calories DO count’ Buttle

Ps – part 2 with you tomorrow, if you are lucky!

It was a crazy party………………

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I went to an awesome party over the weekend………..

It was crazy…

Batman was there….

Iron Man was there…

Superman was there, I think I even spotted Wonder Woman.

It was one of my best mates sons 3rd Birthday party, & I loved it!!

They had hired a soft play area at Haltemprice, and when I arrived the party was in full swing!

Pretty much the entire group were all getting involved in the inflatable action & party games….the kids (and parents) were all loving it!

This got me thinking about group dynamics…

If one or two kids  had started saying that they ‘didn’t want to play’ or they were scared/nervous about getting involved,or the parents behaved in a reserved manner, then this may have influenced the rest of the group to believe and act the same…

However, because EVERYONE got involved, it was totally normal to just go with it, and normal to be part of it. As a result the group all helped each other, drove each other, and indirectly motivated each other.

Think about how this relates to you and your goals…..Are you around people that are helping you?

Are they encouraging you or holding you back?

Are they willing to get involved with you when you need them?

Are they encouraging, undertstanding & supportive of your goals?

That’s all for today, until the next time,

Tristan ’37 year old child’ Buttle.

P.S – there’s A LOT to be said for the true TEAM focus of group exercise…you should try it sometime…

P.P.S –One kid actually asked me if I was the Hulk………..True story.

DAD BOD: heres what I think………………………..

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I thought I’d weigh in on the whole ‘dad bod’ debate that seems to have recently sparked interest all over social media.

The original blog post can be found here:

http://theodysseyonline.com/clemson/dad-bod/97484

It was posted by a girl named Mackenzie Pearson.

I’d like to quickly share my thoughts & opinions. Im doing so as a guy who has spent the majority of his adult life working out, & as a trainer I have helped 100s of others take their life back, regain their confidence, improve their health, battle depression, & generally feel like they have become a better partner/husband/wife/parent.

One thing that leapt out at me is that the whole ‘dad bod’ blog predominantly presents one side; I guess this to be expected. I’m not sure how young this girl is, however she deals primarily with the aesthetic side of training throughout her blog…there isn’t a single reference to health, well being, and or mental/physical harmony….

I would like to start by emphasising that vanity & sanity are two VERY different aspects of training.

Training/working out or however you wish to define it, is very often extremely therapeutic…more so than ‘drinking heavily on the weekends & eating eight slices of pizza at a time’, that is a form of sedation. I’m not tee total and I LOVE pizza, but it’s a treat, that’s not me preaching, that’s what works for me, does this make me less of a man?

In her opening paragraph she states:

“The dad bod is a new trend and fraternity boys everywhere seem to be rejoicing.”

If these guys have the dad bod at this young age, where will they be in 5/10/15 years time? Again, I’m talking about health here, not aesthetics. If you had to place a bet on who will/wont have health issues/complications later down the line, who would bet on? There are no guarantees in life, but surely as a girlfriend/potential lifetime partner you would want your lover to live as long & as healthy as possible?

The dad bod says, “I go to the gym occasionally, but I also drink heavily on the weekends and enjoy eating eight slices of pizza at a time.”

Has she considered that you can eat & pizza/drink beer in moderation, still be in shape and still be happy?

Some of her other supporting points as to why girls love the dad bod are as follows:

>’It doesn’t intimidate us.’

Ok, I get this, to a point, however surely this is down to your man to make you feel special? He needs to make you feel secure, to make you realise that you are what he needs. I would also suggest that insecurity can breed insecurity, maybe he can be strong for you, and lift you up? This is connection; this is emotional, not physical.

>’We like being the pretty one.’
I agree that the girl should be, but doesn’t the girl in question also want to be proud of her guy? Don’t they want to show him off?

>’Better cuddling.’
Don’t some girls want to feel safe & protected?

>’Good eats.’
You can train hard, stay focused, get lean, get results all whilst still enjoying a cheat meal, however doing something everyday/consistently isn’t a cheat it’s a habit……..one that WILL effect your health….

>’You know what you’re getting.’
This is possibly the biggest issue I have with the whole blog……..The point here is that supposedly girls know they are getting into when he’s got the dadbod already at age 22 opposed to 45, in that it’s a visualisation of how the guy will look when he’s older……BUT if the guy is started at 22 with a dad bod, this is only a sign that he will potentially get worse and HEALTH (there’s that word again) WILL deteriorate…….

What about what you can’t see?
How a man enters the room, how he walks, how he sees himself, how he conducts his business, how he talks, how he is with his kids, how he performs in the bedroom are all directly effected by training.

Do you think men don’t suffer with body issues?

Do you think we don’t beat ourselves up?

I’ve lost count of the amount of times when a guy has confided in me & muttered the words ‘I don’t want to be a fat dad’… this takes courage, its not easy for us guys to open up & admit our insecurities. We hide behind humour, behind banter, but we ALL have feelings, we ALL have issues… We often feel the pressure to be ‘the man’, not only in relationships but in life, we want our lovers to be proud of who we are, but WE also want to be proud of who we are.

If this girl or any girl for that matter is looking a guy as a long term partner, ie marriage, kids, the whole lot, then SURELY part of this involves living life with energy & confidence and passing these traits onto their kids?

Wouldn’t Mackenzie want her partner to be a HEALTHY role model to their kids?

Why not aim higher than the ‘dad bod’? Why settle? Why not be more?

This doesn’t make the man vain; it doesn’t reflect his skills as parent, or his judgement of others. If a man wants to take control of his life and channel himself through training then that’s his choice.

The aesthetic results of strength/resistance training are only a bi-product of continuous dedication, passion, focus & consistency….. There are simply far too many to health benefits to list….

NOBODY, man, woman or child should be obsessed with their looks, self obsession will only close you off from the world and ultimately exclude you from happiness.

Remember that if a guy is an arsehole, but he happens works out, he’s just an arsehole who works out. No amount of muscle will change that, just like no amount of beer or pizza will change that.

All I invite you to consider today is that there is FAR more to consider from a ‘working out’ perspective.

Nobody should be judged or put in a box, everyone has the right to do what is right for them.

Thanks for taking the time to read this blog, please share with anyone who you think will find it useful.

Tristan ‘I could kill a pizza now’ Buttle

Are you really hardcore?

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Are you hardcore?

We live in a world of social media & technology. I now rely on this as much as the next person as Facebook, Linkedin, Twitter, & Instagram, rightly or wrongly, have become part of my daily routine.

Now obviously this world I’m talking about can be a POTENTIAL wealth of knowledge & information for any subject, & this is especially true for the fitness industry. If you want to know how many calories are in an almond (7 btw) or what foods are recommended for fat loss, then Google happily will tell you (perhaps not always accurately but the ease of information is available). Back in the day (I’m a ripe age of 36 now, only a number…) I had to rely on buying magazines or books to enhance my knowledge, & when the internet did arrive it was……..very……..slooooowwwwwwwwwww & limited at best.

Sadly of more recent times, I see some potential negativity rising through social media with many many trainers/trainees  all appearing to be competing for who is the most ‘hardcore’. I’ve blogged about the ‘seriousness’ of the industry before, however I’d like to address what I believe is truly hardcore. Now whilst I totally understand how the teenage generation rise to this era, I personally don’t see how adults who succumb to the ‘hardcore’ mentality are actually helping achieve anything truly positive other than inflating their own ego/bravado.

Firstly let’s look at what being ‘hardcore’ ISNT (in my opinion):

-Posting a selfie DURING your workout.

-ANYTHING that uses the hashtag or description ‘#BEASTMODE’!

-Using descriptive words such as ‘killing’ or ‘destroying’ your workout. I’m willing to wager you have never actually (unless you are reading this inside) killed anything in your live & you are not as angry as your social media status would imply. You may train hard, but comparing it to killing & death is just too far, & frankly insensitive.

-Boasting about throwing up – this is simply stupid. NOBODY should encourage ANYONE to puke during a workout. Experiencing discomfort, & pushing individual boundaries is to be expected, but your workout should NEVER be about who can throw up the most! If you are continually throwing up, then you need to address your training, your nutrition, and your sanity!

-Only performing lifts/exercises you KNOW you are good at!

-Eating the EXACT same meals multiple times EVERY SINGLE DAY! Who does this appeal to?! Meal prepping takes time & should be part of your routine for consistency & results, but this robotic approach isn’t hardcore, it’s dull and boring. Chicken & broccoli x 4 every day, everyday, zzzzzzzzzzzzzzzzzzz, press snooze.

My biggest issue with all of this is that it does nothing but add to the already existing stereotype of regular gym goers being all about themselves & basically thick meatheads! This obviously isn’t the case but some of what goes on does nothing but add fuel to a fire that is already burning brightly.

The average person does not exercise, let alone train, if they do train its certainly not ‘insane’! So, as a trainer/PT who is your market &/or demographic? If it’s other P.T’s or fellow hardcore trainees then fair play BUT they are the ONLY people who can relate to or understand ‘BEASTMODE’. This makes for a very very niche market!

I am all for training hard & love to push myself, & others. I do believe that trainers should lead by example & not only ‘talk the talk’ but also ‘walk the walk’. I would also go as far as saying that most individuals/gym users are capable of doing more, but as ever it’s HOW we get an individual to get to the point where they feel confident enough in themselves to step out of their comfort zone.

The actual true lifters out there KNOW how strong they are, & KNOW what they are capable of doing, but don’t feel the need to address the world with it every time they hit the gym! The greatest lifters of all time, the most muscular & the strongest, most powerful athletes in the world are not stopping between every set to take a selfie!

Sharing workout information is great, if done positively, & without ego.

So what IS hardcore?

Hardcore is (in my opinion):

-The individual who has taken months to bottle up the courage to just walk into the gym, to be surrounded by others who know what they are doing (not always the case, but that’s another story!) & simply take their first step. That is hardcore, that is courage, & that is confidence.

-The individual who is NOT in the shape of their dreams but is trying on a consistent basis.

-The parent who is desperately trying to find the time to train despite having a family to support & job (s) to maintain, but manages to do so on a consistent basis. This is arguably more hardcore for all the single parents out there.

-The individual who despite being mocked, teased & even indirectly bullied by their ‘friends’ about the gym still maintains consistency towards their goals.

-The person who can say ‘no thanks’ when the rest of the office are indulging in donuts simply because ‘it’s Friday’ and that’s what the office does on Fridays.

-Anyone who still allows time for their friends, family & loved ones despite training, planning & preparing meals, having a full time job, along with all the other many stresses of life.

– Anyone who shares their own training advice to help others progress in positive manner.

-An individual who is attempting to perform exercises they know they are NOT very good at, rather than just doing what they know they ARE good at. Fellas: stop bench pressing!

-Anyone that uses the strength they find & build in the gym to help others become stronger both in AND out of the gym.

-Any individual who can laugh at themselves, both in & out of the gym.

-An individual who is strong enough to admit their own weaknesses, both in & out of the gym.

To summarise what I am saying is you can take your training & your approach to nutrition seriously, & the reality is you HAVE to if you want results, without taking YOURSELF seriously.

If you found this useful or helpful or you think it would help a friend/family member, please feel free to share and spread some positivity.

Thanks for taking the time to read my words, it is appreciated.

Cheers,

Tristan

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