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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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

I’m not going to tell you…………………..

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……….that you will LOVE exercise……….

I’m not going to tell you……………that you will LOVE lifting……..

I’m not going to tell you……………that you will love feeling breathless, with your heart pounding out of your chest………..

So why on earth would you choose to do it?!

Why would you put yourself through this discomfort, or perhaps at certain times, even pain?

Simple, because I can guarantee how you will feel AFTERWARDS:

Think about, when have you ever regretted going to the gym?

You should never regret a workout, ever……

You don’t need to do exercise for the love of exercise (if you do, that’s totally cool by the way), but consider how you it makes you feel AFTER you leave the gym or the studio:

>Do you feel more confident?

>Do you feel empowered?

>Are you proud of yourself?

>Is your day more productive?

>Are you more creative?

>Are your personal relationships better or worse?

Every single we have the opportunity to improve, to move forward…….

>Every

>Single

>Day

It’s not down to anyone else to make this choice for you….

Not your partner, your circumstances, your situation, your kids, it is YOU.

You have the power; you can take control of your situation.

You are stronger than you think,

Until the next time,

Tristan ‘sanity over vanity’ Buttle.

P.S – there’s nothing wrong with picking a mode of training you enjoy, such as a group exercise class, the best routine for YOU is one that YOU can stick to.
good-mood

It’s good for my knees, but its destroying my soul………

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Have you seen ‘Last Vegas’?

I watched it the other day on Sky demand, it’s not bad, a touch predictable, but a great cast (De Niro, Douglas, Kline & Freeman) & has its moments, & is a nice easy watch. Anyway, the film centres around a bunch of best friends, all aged in their 70’s who have been close since childhood, who decide to tear up Vegas one last time for the group leaders bachelor party….

The flick starts by introducing us to the central characters.. starting with Sam (played by Kevin Kline)………..Sam is taking part (barely) in a Aqua fit pool session with his wife, who is encouraging him to participate by stating…….

‘Come on, just do it, its good for your knees………’

………….Sam replies with ‘It’s good for my knees, but its destroying my soul’.

In the scene he is surrounded by very fragile, de-motivated people, the level of engagement from the uninspiring instructor is minimal, Sam is not motivated at all, the session is bland, he’s bored and has resorted to switching off, even though he KNOWS the benefits (its good for his knees)….

Do you get where Sam is coming from?

I’m with Sam on this one my friend………If you are not engaged, if you are not enjoying your session, the benefits mean NOTHING to you! Am I right?

You need to find at least SOME elements of your training that you enjoy, that enrich your soul, not destroy it!

The environment in which you train should motivate you & drive you, you should be turned on (not like that….), not turned off…..

I’ve said it before & I’ll say it again, it’s ok to have a laugh at times throughout your training………..I always encourage some friendly banter throughout my sessions with my clients….

Have a look at your own training this week….examine what elements are engaging you…what could you improve? What could you change?

………Are you actually enjoying it? Do you look forward to it?

Until the next time,

Tristan ‘all for a bit of banter’ Buttle

p.s – I’m going to check out 22 Jump Street later, I’ll see if I can get a lesson learnt from that movie in another blog……..