Simply put: women should be strength training! Here is a program written many years ago that is still one of the most popular training systems used amongst the trainers I associate with.
I have used it many times for both males and females. Ladies love it, as they feel the muscular build up of lactic acid they crave when going to the gym. Enjoy!
So if you want fat loss, lean arms, toned legs, a flat stomach and the ability to go on and on read the following article!
Why Women Need German Volume Training
by Charles Poliquin
My two most famous workouts are German Volume Training (GVT) and the German Body Comp (GBC) program – GVT is associated with increasing muscle mass and GBC with fat loss. As a result, most women trainees tend to focus on the GBC training. That’s fine, and women who follow the GBC workout principles as written will achieve great results. However, even if the primary goal is fat loss, women should consider doing some German Volume Training. For the remainder of this article click here.
OC Fitness- Always Improve, Always Evolve, Never Give Up!
Friday, 26 October 2012
Wednesday, 10 October 2012
Magnesium- highly important!
So the next in the series of important minerals you should know about is Magnesium:
From the article 'Magnesium Deficiency: A Growing Health Crisis' by Charles Poliquin
Magnesium is the fourth-most abundant mineral in the body, with approximately 66 percent of it found in bone and 33 percent in skeletal and cardiac muscle. It is absorbed in the small intestine and excreted through the kidneys. Magnesium is involved in 300 essential biochemical reactions in the body, ranging from ATP production to protein synthesis, so it is obviously important for optimal athletic performance and a high quality of life.
To read more on Magnesium follow click here
From the article 'Magnesium Deficiency: A Growing Health Crisis' by Charles Poliquin
Magnesium is the fourth-most abundant mineral in the body, with approximately 66 percent of it found in bone and 33 percent in skeletal and cardiac muscle. It is absorbed in the small intestine and excreted through the kidneys. Magnesium is involved in 300 essential biochemical reactions in the body, ranging from ATP production to protein synthesis, so it is obviously important for optimal athletic performance and a high quality of life.
To read more on Magnesium follow click here
Thursday, 4 October 2012
Top Ten Benefits of Zinc!
Having just returned from my 2nd biosignature course I will try over the next few weeks to highlight some of the important lessons learnt. I found this article extremely useful in understanding the importance of Zinc.
Improve all aspects of your health and well-being by making sure you get enough zinc in your diet. Many people know about zinc for its immune boosting properties, but this mineral is actually a wonder of health benefits. Researchers write that “zinc is such a critical element in human health that even a small deficiency is a disaster.”
Zinc is so important because it is found in every tissue in the body and is directly involved in cell division. It is a powerful antioxidant, helping to prevent cancer, but zinc also is directly involved in proper endocrine function and the maintenance of ideal hormone levels.
Zinc deficiency makes both men and women infertile and causes low libido. Low zinc also exacerbates the effects of stress on the body and accelerates aging. Additionally, adequate zinc is necessary for optimal physical performance, energy levels, and body composition. Zinc affects protein synthesis and is required for proper function of red and white blood cells. It is highly concentrated in our bones, the pancreas, kidneys, liver, and retina.
This article will give you the top ten reasons why you should attend to your zinc levels and ensure your loved ones are doing so as well. Be aware that zinc deficiency is not only prevalent in malnourished individuals or developing countries. Rather, it is widespread in the U.S. and the UK, and it is particularly common in areas where the population eats a large amount of cereal and grain proteins. Low zinc is common in men, women, and children, and I’ve found that over 90 percent of my clients and athletes are zinc deficient. For more on zinc please follow this link to the full article.
OC
Top Ten Benefits of Zinc
Improve all aspects of your health and well-being by making sure you get enough zinc in your diet. Many people know about zinc for its immune boosting properties, but this mineral is actually a wonder of health benefits. Researchers write that “zinc is such a critical element in human health that even a small deficiency is a disaster.”
Zinc is so important because it is found in every tissue in the body and is directly involved in cell division. It is a powerful antioxidant, helping to prevent cancer, but zinc also is directly involved in proper endocrine function and the maintenance of ideal hormone levels.
Zinc deficiency makes both men and women infertile and causes low libido. Low zinc also exacerbates the effects of stress on the body and accelerates aging. Additionally, adequate zinc is necessary for optimal physical performance, energy levels, and body composition. Zinc affects protein synthesis and is required for proper function of red and white blood cells. It is highly concentrated in our bones, the pancreas, kidneys, liver, and retina.
This article will give you the top ten reasons why you should attend to your zinc levels and ensure your loved ones are doing so as well. Be aware that zinc deficiency is not only prevalent in malnourished individuals or developing countries. Rather, it is widespread in the U.S. and the UK, and it is particularly common in areas where the population eats a large amount of cereal and grain proteins. Low zinc is common in men, women, and children, and I’ve found that over 90 percent of my clients and athletes are zinc deficient. For more on zinc please follow this link to the full article.
OC
Saturday, 29 September 2012
Why Fish Oils Are The Most Important Supplement
For those of you interested here is some of the reasons why Fish Oil is so important as a supplement to our daily diets according to Charles Poliquin:
Why Fish Oils Are The Most Important Supplement
For those of us interested in positively and optimally altering body composition and maximizing our training efforts, fish oils offer sixteen possible advantages:
1. Has positive effects on any disease known to man. According to the Natural Medicines Comprehensive Database, fish oils have been shown to have medical applications in the treatment of extremely wide variety of ailments including hyperlipidemia, hypertriglyceridemia, coronary heart disease, cardiac arrhythmias hypertension, stroke, bipolar disorder, rheumatoid arthritis, psoriasis, atopic dermatitis, ulcerative colitis, Behcet’s syndrome, and Raynaud’s syndrome. Fish oils are also used orally for weight loss, asthma, cancer, painful menses, lung diseases, hay fever, Crohn’s disease, chronic fatigue syndrome, albuminuria associated with diabetic neuropathy, restenosis after angioplasty, miscarriage, preeclampsia, preterm labor, and intrauterine growth retardation. Fish oils are used for systemic lupus erythematosus, cystic fibrosis, gingivitis, renal impairment associated with cirrhosis, hyperglycemia associated with type 2 diabetes and claudication. Fish oils are also used to treat attention deficit hyperactivity disorder (ADHD), dyslexia, and dyspraxia.
To read more on this click here:
Wednesday, 4 January 2012
OC Fitness Top Reads This January 2012
Top Reads of the Week
This just stood out to me:
Commercial gyms are busy this time of year don’t let that ruin your plans, heres a great program for those that requires less space and often less kit:
A little self help in 2012:
http://www.marcandangel.com/2011/12/18/30-things-to-start-doing-for-yourself/
For females looking to get lean and not ‘skinny fat’ have a read of this great blog:
http://womanincredible.com/most-popular-woman-incredible-blog-posts-of-2011/
Nice little review of the diet I suggest for most of my clients:
Thursday, 20 October 2011
Alicia Transformation! Warning Amazing Results!
This has to be one of our best transformations at OC Fitness, not just on the outside but mentally too, Alicia was compliant, worked hard, and she got the best results possible. Simply put it has changed her life for the healthier and I’m proud to say I helped her:
I'm Alicia and I'm 33 years old. I lived in Oxford for 5 years and of 4 1/2 of them I was a stressed out manager and obese. In the final 6 months of living in Oxfordshire I started working with Ollie, took his nutritional advice seriously and as a result got some serious results. I am very, very pleased with where my hard work has gotten me. The thing is, you can be a hard worker but you need experts to help you channel your efforts in the right places. And thats where Ollie comes in. He is an expert in reducing body fat %, radicalising body composition and optimising nutrition for health and fat loss.
Since the age of 16 I have yo-yoed in weight around 7 significant times. I've done all the diets and also done all the fitness classes (sporadically and not at the same time). At the age of 33 I realised that this is it, I need to do it right this time as it needs to be a life-long change. I didn't know what right was, but Ollie did. And I know that now I will always be the right size for me, for the rest of my life.
How long did it take me? Well, I was a size 22 and 14 stone in March 2011 and now I am 10 stone 2 in October 2011 and a UK size 10/12. 6 months to change not just how I move, feel, look - but 6 months to become the person I'll be for the next however many years.
I was very nervous about going to a personal trainer for the first time, but I did it. The best thing I've ever done. As an obese woman - going in to a weights room in a big commercial gym is the last thing you would do, but its not like that when you train with Ollie in Radley, Its a friendly environment where you can get on with training and not feel self conscious.
He inspired me so much, that I am now training to be a personal trainer in my hometown of Glasgow. This change is on the outside, the inside and in everyone that you meet. I now want to help as many people as possible feel amazing. You can too if you suck it up and do what Ollie says!! He is the perfect balance of approachable and no-nonsense. So if you bring your determination, he'll fast-track you to success.
I'm Alicia and I'm 33 years old. I lived in Oxford for 5 years and of 4 1/2 of them I was a stressed out manager and obese. In the final 6 months of living in Oxfordshire I started working with Ollie, took his nutritional advice seriously and as a result got some serious results. I am very, very pleased with where my hard work has gotten me. The thing is, you can be a hard worker but you need experts to help you channel your efforts in the right places. And thats where Ollie comes in. He is an expert in reducing body fat %, radicalising body composition and optimising nutrition for health and fat loss.
Since the age of 16 I have yo-yoed in weight around 7 significant times. I've done all the diets and also done all the fitness classes (sporadically and not at the same time). At the age of 33 I realised that this is it, I need to do it right this time as it needs to be a life-long change. I didn't know what right was, but Ollie did. And I know that now I will always be the right size for me, for the rest of my life.
How long did it take me? Well, I was a size 22 and 14 stone in March 2011 and now I am 10 stone 2 in October 2011 and a UK size 10/12. 6 months to change not just how I move, feel, look - but 6 months to become the person I'll be for the next however many years.
I was very nervous about going to a personal trainer for the first time, but I did it. The best thing I've ever done. As an obese woman - going in to a weights room in a big commercial gym is the last thing you would do, but its not like that when you train with Ollie in Radley, Its a friendly environment where you can get on with training and not feel self conscious.
He inspired me so much, that I am now training to be a personal trainer in my hometown of Glasgow. This change is on the outside, the inside and in everyone that you meet. I now want to help as many people as possible feel amazing. You can too if you suck it up and do what Ollie says!! He is the perfect balance of approachable and no-nonsense. So if you bring your determination, he'll fast-track you to success.
Wednesday, 19 October 2011
Alicia Transformation! Warning Amazing Results!
This has to be one of our best transformations at OC Fitness, not just on the outside but mentally too, Alicia was compliant, worked hard, and she got the best results possible. Simply put it has changed her life for the healthier and I’m proud to say I helped her:
I'm Alicia and I'm 33 years old. I lived in Oxford for 5 years and of 4 1/2 of them I was a stressed out manager and obese. In the final 6 months of living in Oxfordshire I started working with Ollie, took his nutritional advice seriously and as a result got some serious results. I am very, very pleased with where my hard work has gotten me. The thing is, you can be a hard worker but you need experts to help you channel your efforts in the right places. And thats where Ollie comes in. He is an expert in reducing body fat %, radicalising body composition and optimising nutrition for health and fat loss.
Since the age of 16 I have yo-yoed in weight around 7 significant times. I've done all the diets and also done all the fitness classes (sporadically and not at the same time). At the age of 33 I realised that this is it, I need to do it right this time as it needs to be a life-long change. I didn't know what right was, but Ollie did. And I know that now I will always be the right size for me, for the rest of my life.
How long did it take me? Well, I was a size 22 and 14 stone in March 2011 and now I am 10 stone 2 in October 2011 and a UK size 10/12. 6 months to change not just how I move, feel, look - but 6 months to become the person I'll be for the next however many years.
I was very nervous about going to a personal trainer for the first time, but I did it. The best thing I've ever done. As an obese woman - going in to a weights room in a big commercial gym is the last thing you would do, but its not like that when you train with Ollie in Radley, Its a friendly environment where you can get on with training and not feel self conscious.
He inspired me so much, that I am now training to be a personal trainer in my hometown of Glasgow. This change is on the outside, the inside and in everyone that you meet. I now want to help as many people as possible feel amazing. You can too if you suck it up and do what Ollie says!! He is the perfect balance of approachable and no-nonsense. So if you bring your determination, he'll fast-track you to success.
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