Kettlebells aren’t simply a new fad. At the most basic level, they are essentially weight-lifting, or resistance training; and can be used in much the same way as ‘traditional’ lifting.
Where kettlebells come into their own, though, is the nature of the design. Kettlebells are off-centre – that is to say, the main bulk of the weight is always a little further away from the body than is the case with dumbbells, or barbells.
Normal gym-work teaches us to keep control and always know where the weight is; kettlebells take that concept and throw it out of the window. The whole point of kettlebell training is that your body doesn’t always know where the weight is, and as a consequence your muscles have fight to keep stability and control. This constant battle for stability is at the heart of what any kettlebell enthusiast will tell you – they’re fantastic for core development, both appearance AND strength. A training tool that gives you an impressive midsection as a by-product? Now we’re talking…!
So, if KBs are so great, why doesn’t everyone train with them? Well, like anything, it comes down to your individual goals. Want to be a 200lb, 8% body fat bodybuilder? You’re not going to build enough muscle solely with kettlebells to hit that goal. Need to drop from 300lbs to a ‘normal’ weight for your size? Again, kettlebells are unlikely to help; you’re unlikely to have the range of movement and basic fitness levels to make the best of them. So who are kettlebells perfect for? In my opinion as a PT, the list below are the kind of people who will get the most out of kettlebell training:
• Anyone looking to lose body fat
• Women seeking to gain a ‘toned’ appearance who have no interest in traditional weight-training
• Regular gym-goers who wish to build muscle whilst keeping body-fat levels under control
• Almost any person involved in a sport that demands a good level of CV conditioning
• Anyone who has ever used the simple phrase ‘I just want to get fitter’
• Strength trainers who rarely venture into higher rep ranges • Anyone who takes part in endurance activities (including marathons, 10ks, etc)
When you first start training with a kettlebell, as with anything new, take it easy! There’s no rush, no need to fly into the latest highimpact routine that will leave you feeling like a car crash victim for days afterwards. All the key, basic, big moves in kettlebell training start with the ‘swing’. Master this first, getting both the ‘half squat’movement AND the ‘straight back’ spot-on before graduating to more complex moves. Like with any new sport or training method, get the basics right first and you’ll avoid wasting time (and avoid potential injuries) further down the line. I’d recommend you then learn the kettlebell snatch and the clean and press.
After you have these mastered, you’ll have a good appreciation of kettlebell work, and can start getting to grips with some more complicated moves, and begin to incorporate body weight exercises as well to create some of the most demanding circuits you’ll ever do.
If you’re completely new to any kind of structured weight training, I’d suggest starting with a 4kg (females) or a 12kg (males). This is obviously a very broad generalisation, but it’s based on my personal training experience and it goes against the usually recommended 8kg for females, and 16kg for males. I’ve seen regular gym-goers utterly humbled by a 16kg KB; and there’s nothing like annihilating your confidence to put you off trying something that could otherwise be perfect for you. Similarly, women new to training often are simply incapable of pressing an 8kg weight above their heads, and to insist they just try harder is demoralising (not to mention ignorant of the trainer!)
If you’re used to the gym, and are capable of body-weight equivalent lifts (in the squat, bench press, and chin-ups for example) then by all means dive in at the higher end of the starting range; but don’t be surprised if a 16kg KB feels a LOT heavier than the equivalent dumbbell. Just for reference, it is often cited that a 16kg kettlebell, at the bottom of a ‘swing’, actually weighs nearly three times the weight because of the momentum generated, and the force needing to be applied to slow it down. Worth bearing in mind…!
To sum up, kettlebells can introduce a whole new level to your training. If you’re a complete newbie to fitness, they are a genuinely fun and interesting way to get some excellent, quick results. If you’re more seasoned, you’re still very likely to find even the most basic routine a good new challenge, and will be surprised to uncover some weaknesses (and strengths!) that you didn’t know you had.
Showing posts with label personal training. Show all posts
Showing posts with label personal training. Show all posts
Friday, 30 December 2011
Saturday, 5 November 2011
Consistency is King!
I've trained a large number of individuals now, and over forums/email probably given advice to hundreds more. Over this time, I think I've worked out the vital component that has meant some people have succeeded in their goals, and some haven't - consistency.
I have yet to meet anyone who has had success training once a week. Of course, as a personal trainer I do take on and work with some clients once a week, but I stress from the start that they will NOT make progress if they only train when I'm there. They need to put in the work in between our sessions. Make no mistake, I can tell who has put the work in over the week, and who hasn't.
Many people say they've been training 'on and off' for years. Well, sorry to break it to you, but if you train for a couple of months, then have a month off, then start again, then take another break - well, you may as well not bother. Exercise isn't for you. You don't have the focus, willpower or desire to make differences to your body. I appreciate that may sound harsh, but it's true. Just give up and find something else you enjoy, because stop-start training and yo-yo healthy eating is pointless. In fact, it probably does you more harm than good, certainly psychologically, because of the constant re-enforcing of the fact you've failed again.
Within reason, ANY half-decent training plan or dietary approach will get you results, if you stick to it. I've seen people get great results from training plans I wouldn't touch with a barge-pole, but the fact is the person stuck to it, put in 100% effort, and didn't give up after 4 weeks.
This may put some people off before even starting, but to make significant changes to your body, that people around you will notice, will take at least six months of hard and consistent work and effort. Not one month of hard work and then two weeks of nothing because 'work was busy' or 'I had a lot on' or 'there were lots of Xmas parties I had to go to'. If that sounds familiar to you, then you need to recognise how much of your time and effort you are wasting.
Unfortunately, the phrase 'use it or lose it' is 100% applicable to strength and fitness. In particular, you can lose your CV fitness almost as quickly as you gain it. In other words, a hard months worth of effort increasing your ability to run for half an hour can be entirely wiped out by a month of making excuses and doing nothing. You'll end up back at square one. What a waste of effort, eh?
Stop-start training and stop-start attention to nutrition does not work. It's as simple as that. If you want success, be consistent in what you do. It's the only way to make a difference.
I have yet to meet anyone who has had success training once a week. Of course, as a personal trainer I do take on and work with some clients once a week, but I stress from the start that they will NOT make progress if they only train when I'm there. They need to put in the work in between our sessions. Make no mistake, I can tell who has put the work in over the week, and who hasn't.
Many people say they've been training 'on and off' for years. Well, sorry to break it to you, but if you train for a couple of months, then have a month off, then start again, then take another break - well, you may as well not bother. Exercise isn't for you. You don't have the focus, willpower or desire to make differences to your body. I appreciate that may sound harsh, but it's true. Just give up and find something else you enjoy, because stop-start training and yo-yo healthy eating is pointless. In fact, it probably does you more harm than good, certainly psychologically, because of the constant re-enforcing of the fact you've failed again.
Within reason, ANY half-decent training plan or dietary approach will get you results, if you stick to it. I've seen people get great results from training plans I wouldn't touch with a barge-pole, but the fact is the person stuck to it, put in 100% effort, and didn't give up after 4 weeks.
This may put some people off before even starting, but to make significant changes to your body, that people around you will notice, will take at least six months of hard and consistent work and effort. Not one month of hard work and then two weeks of nothing because 'work was busy' or 'I had a lot on' or 'there were lots of Xmas parties I had to go to'. If that sounds familiar to you, then you need to recognise how much of your time and effort you are wasting.
Unfortunately, the phrase 'use it or lose it' is 100% applicable to strength and fitness. In particular, you can lose your CV fitness almost as quickly as you gain it. In other words, a hard months worth of effort increasing your ability to run for half an hour can be entirely wiped out by a month of making excuses and doing nothing. You'll end up back at square one. What a waste of effort, eh?
Stop-start training and stop-start attention to nutrition does not work. It's as simple as that. If you want success, be consistent in what you do. It's the only way to make a difference.
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will." - Vincent T. Lombardi
Thursday, 30 June 2011
Me, Myself and I - Rebecca Conlin, PT @ RWF
When I took my first steps towards health and fitness I expected all kinds of encouragement from family, friends and relationships. After all, most of my family are overweight (as was I) and we were all constantly on and off fad diets.
To begin with I had all sorts of support, but then I started to actually lose weight, tone up and enjoy my new lifestyle and it became obvious that I was changing my lifestyle permanently. The family dynamics were upset as I started to eat completely different meals to them. I trained instead of watching the T.V on DVD and take away nights. As for my 'friends', well, they became judgemental and made hurtful comments claiming that I looked ill, pasty and that I looked better with more weight on me. My then boyfriend became so insecure of my weight loss and new found confidence, that we eventually split. Collegues were the worst and instead of being happy for me, I was confronted with a hostile enviroment and negative snide comments shunning my hard work and disipline. I'm sure that any women reading this that have lost a significant amount of weight can relate similar comments.
Three house moves, one job, a new boyfriend and many friends later I have surrounded myself with people who have the same ethos as myself. Health and fitness being priority to us all. Instead of nights out in town drinking myself into what can only be described as a coma after bingeing on cheesy chips and kebabs, I do something better. I have often caught myself on Friday and Saturday nights emailing my collegue with articles, ideas and plans for PT clients, bootcamp classes and many other ideas we plan to launch in the future. That may sound dull to some, but I love it. I look forward to training both myself and others. My BIG nights out now often include participating or running a bootcamp. To relax I read and write articles about nutrition, exercise and general health. If I want to de-stress, me and my collegue sprint up hills to let off steam... ;-) (It really works)!
In retrospect, the hostility I recieved in my first years of making health and fitness my priority was a combination of resentment and jealousy. Some people don't like to see you do well in life because it highlights insecurities in their own. When people tell me that I look ill, I've lost too much weight and that they preferred me bigger what their really saying is, I wish I had your disipline, I wish I could lose some weight and I wish I was fitter. You're always going to get people in your life that try and turn positives into negatives and I am convinced that it is fear that you're going to suceed and leave them behind.
To conclude: if you are experiencing the same negative experience as I did, read between the lines. What people say and what they mean are two different things. All you need is security within yourself, you have to be happy with how you look and feel. Try not to take hurtful off-hand comments to heart because its just negative people making themselves feel better about their own insecurities. Definitely dont let others ruin your new lifestyle and experiences. Surround yourself with positive people :-)
Three house moves, one job, a new boyfriend and many friends later I have surrounded myself with people who have the same ethos as myself. Health and fitness being priority to us all. Instead of nights out in town drinking myself into what can only be described as a coma after bingeing on cheesy chips and kebabs, I do something better. I have often caught myself on Friday and Saturday nights emailing my collegue with articles, ideas and plans for PT clients, bootcamp classes and many other ideas we plan to launch in the future. That may sound dull to some, but I love it. I look forward to training both myself and others. My BIG nights out now often include participating or running a bootcamp. To relax I read and write articles about nutrition, exercise and general health. If I want to de-stress, me and my collegue sprint up hills to let off steam... ;-) (It really works)!
In retrospect, the hostility I recieved in my first years of making health and fitness my priority was a combination of resentment and jealousy. Some people don't like to see you do well in life because it highlights insecurities in their own. When people tell me that I look ill, I've lost too much weight and that they preferred me bigger what their really saying is, I wish I had your disipline, I wish I could lose some weight and I wish I was fitter. You're always going to get people in your life that try and turn positives into negatives and I am convinced that it is fear that you're going to suceed and leave them behind.
To conclude: if you are experiencing the same negative experience as I did, read between the lines. What people say and what they mean are two different things. All you need is security within yourself, you have to be happy with how you look and feel. Try not to take hurtful off-hand comments to heart because its just negative people making themselves feel better about their own insecurities. Definitely dont let others ruin your new lifestyle and experiences. Surround yourself with positive people :-)
Additional note from Derran:
I can identify with a lot of what Rebecca says. Whilst I've never been overweight, I used to be very skinny and unfit in my late teens/early twenties. When I first started training, I always got comments about 'living in the gym' or 'being obsessed with food'. Trouble is, these comments often came from people who would spend 10+ hours a week watching TV, and often would pass judgement on my food whilst digging into a Gregg's pasty. I doubt I've ever spent more than 5 hours in a week training, so the next time someone tells you you're gym obsessed, ask them to add up how many hours of soaps and reality TV they watch each week. It tends to shut people up!
It's a great point that these negative comments tend to come from people who aren't happy with themselves. I have never had stupid comments from other people that train, that understand what it is to work hard in the gym and to follow a reasonably decent diet, and to do that consistently for years.
The most ridiculous comments - including the steroid ones - tend to come from people who would prefer to dismiss my hard work and put it down to chemical assistance, or my superior genetics, or the fact that I'm a PT and 'it's easy for me'. Let's dismiss those straight away - I haven't and would never touch steroids. It's not a moral objection, it's just that I have no interest in using things I know very little about. My genetics - well, I was about ten stone wet through at University, so I was never a big guy in the making. The fact I'm a PT? OK, I have more knowledge than most, but books don't lift the weights for you. In fact, I probably have LESS time to train than most 9-5 people - I often work 12-14hr days, and weekends don't really exist.
So, to echo Rebecca, try and ignore the daft comments and see them for what they are. Excuse making by people that can't or won't make the effort themselves, and want to transfer that angst onto you. Ignore - work harder - get stronger!
Tuesday, 21 June 2011
The typical personal training client...
...doesn't exist :)
As myths and misconceptions go, the idea that all personal training clients are bored housewives with nothing better to do with their time and money is up there with Special K being good for you, and endless treadmill running being the best way to lose fat. In short, it's a load of rubbish.
I hear it a lot though, from friends, family and random people I meet. I even hear it from clients who DON'T fit that mould, and think that they are the exception. The truth is, my client base is massively varied. I had no idea when I started out how varied it would be. The problem I have is: if I've heard this misconception being carelessly thrown around so often, how many other people hear it too? Does it put people off personal training?
I have had clients from the age of 17 right up to 72. The youngest client I currently have is 20, the oldest 64, and every age in between. If I had to state a typical age range, I'd say something like 25 - 45.
My client's careers range from unemployed, to student, to housewife/husband, secretaries, managers, directors, self-employed people in a whole range of industries and semi-pro sports-people. I've trained gym instructors, and owners of huge companies. I've trained people that work part time, and people that work 70+ hours a week.
So, to be honest, I don't look for any particular 'type' of client. I have a few pre-requisites though:
1. Be prepared to work hard (within YOUR capabilities)
2. Show up on time and with the attitude to get cracking. Hangovers get zero sympathy.
3. Do at least 75% of what I tell you to do in between sessions
4. Be upfront and honest about your nutrition and you activity levels
Don't be put off getting a PT because you think it's something rich people do, or something for people other than you. Personal training isn't about status or stereotypes, it's about making you the best version of yourself that you can be, and getting you to your goals quicker than you trying to figure it all out on your own. But, please, do be prepared to work hard!
As myths and misconceptions go, the idea that all personal training clients are bored housewives with nothing better to do with their time and money is up there with Special K being good for you, and endless treadmill running being the best way to lose fat. In short, it's a load of rubbish.
I hear it a lot though, from friends, family and random people I meet. I even hear it from clients who DON'T fit that mould, and think that they are the exception. The truth is, my client base is massively varied. I had no idea when I started out how varied it would be. The problem I have is: if I've heard this misconception being carelessly thrown around so often, how many other people hear it too? Does it put people off personal training?
I have had clients from the age of 17 right up to 72. The youngest client I currently have is 20, the oldest 64, and every age in between. If I had to state a typical age range, I'd say something like 25 - 45.
My client's careers range from unemployed, to student, to housewife/husband, secretaries, managers, directors, self-employed people in a whole range of industries and semi-pro sports-people. I've trained gym instructors, and owners of huge companies. I've trained people that work part time, and people that work 70+ hours a week.
So, to be honest, I don't look for any particular 'type' of client. I have a few pre-requisites though:
1. Be prepared to work hard (within YOUR capabilities)
2. Show up on time and with the attitude to get cracking. Hangovers get zero sympathy.
3. Do at least 75% of what I tell you to do in between sessions
4. Be upfront and honest about your nutrition and you activity levels
Don't be put off getting a PT because you think it's something rich people do, or something for people other than you. Personal training isn't about status or stereotypes, it's about making you the best version of yourself that you can be, and getting you to your goals quicker than you trying to figure it all out on your own. But, please, do be prepared to work hard!
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