Fat Loss Seminar, Part 2: Program Design 09/05/2012
The second part of the Fat Loss Seminar (the practical) will be held on Friday 25th May from 3.00-5.00. This talk will be on program design for fat loss and will explore strength workouts, aerobic sessions and interval programming ideas that will provide personal trainers with roughly 3 years worth of program ideas! Date: Friday 25th May Time: 3.00-5.00 Location: Boutagy Fitness Institute, Suite 4, 7-13 Parraween St Cremorne Cost: $100. Class is limited to 15 people. To book your place, please email Rachel Luff on rachel@rachelluff.com Note: This is an updated version of the Programming for Hypertrophy and Fat Loss Course that was run last year, without the hypertrophy programming. Do carbohydrate calories make you fat? Is strength training better for fat loss than endurance exercise? Is interval training superior to continuous aerobic exercise? Can skin fold testing predict hormonal imbalances? Do supplements aid fat loss? These are the questions that have divided and confused personal trainers these past few years. Covering these questions and many more, with the chance to have your own questions on fat loss answered, Tony will present a 2-hour seminar on Fat Loss this Friday. There are only 5 more spots available, so if the course interests you, please email Rachel on rachel@rachelluff.com to book your place. Parking Parking available in public carpark, Brady St - FREE for 3 hours Getting there: From Northern Beaches: Turn right off Spit Road onto Ourimbah Road, take third left into Brady St From City: Prior to Spit Junction, turn left from Military Road onto Brady St (just after Officeworks) 3 Brady Street Mosman NSW 2088 (02) 9960 0000 Vitamin D Guidelines 03/05/2012
Current guidelines for Vitamin D evaluation, treatment and prevention of D deficiency were published last year by leading Vitamin D expert, Professor Michael Holick and colleagues. This paper is critical reading for those involved in treating Vitamin D deficiency and optimizing D levels for health and well being. Take homes: * The ideal test to evaluate Vitamin D status is the level of serum circulating 25-hydroxyvitaminD [25(OH)D]; * Vitamin D deficiency is defined as a 25(OH)D below 50 nmol/L; * Vitamin D insufficiency is defined as a 25(OH)D of 51–74 nmol/L; * Vitamin D sufficiency is defined as a 25(OH)D of 75–250 nmol/L; * Vitamin D toxicity begins at 25(OH)D levels >375 to 500 nmol/L; * It is suggested that adults aged 19–50 yr require at least 600 IU/d of vitamin D to maximize bone health and muscle function. However, to raise the blood level of 25(OH)D consistently above 75 nmol/L may require at least 1500–2000 IU/d of vitamin D. * It is suggested that all adults aged 50–70 and 70+ yr require at least 600 and 800 IU/d, respectively, of vitamin D. However, to raise the blood level of 25(OH)D above 75 nmol/L may require at least 1500–2000IU/d of supplemental vitamin D; * It is suggested that all adults who are vitamin D deficient be treated with 50,000 IU of vitamin D2 or vitamin D3 once a week for 8 wk or its equivalent of 6000 IU of vitamin D2 or vitamin D3 daily to achieve a blood level of 25(OH)D above 75 nmol/L, followed by maintenance therapy of 1500–2000 IU/d; * In obese patients, patients with malabsorption syndromes, and patients on medications affecting vitamin D metabolism, it is suggested that a higher dose (two to three times higher; at least 6000–10,000 IU/d) of vitamin D to treat vitamin D deficiency to maintain a 25(OH)D level above 75 nmol/L, followed by maintenance therapy of 3000–6000IU/d. Source: Evaluation, Treatment, and Prevention of Vitamin D Deficiency: an Endocrine Society Clinical Practice Guideline. Holick MF, Binkley NC, Bischoff-Ferrari HA, Gordon CM, Hanley DA, Heaney RP, Murad MH, Weaver CM. J Clin Endocrinol Metab. 2011 Jun 6 http://www.ncbi.nlm.nih.gov/pubmed/21646368 A One Month Program for Fat Loss 03/05/2012
In anticipation of next Friday's talk on Fat Loss, here is a week's program for fat loss that is to be performed for a month. MONDAY Session 1: Easy Cardio Session 5 minute walk warm-up 20-30 minutes jogging at 145-150 beats per minute 5 minute walk cool-down Session 2: Strength Session A1. Sumo deadlifts on podium, 4 x 10, rest 10 seconds A2. Bench press, 4 x 10, rest 60 seconds B1. Back barbell lunge, 4 x 15, rest 10 seconds B2. Standing DB press with rotation, 4 x 15, rest 60 seconds C1. Heels elevated DB squats, 4 x 25, rest 10 seconds C2. 55-degree incline DB press, 4 x 25, rest 60 seconds TUESDAY 5 minute warm-up 30 minutes at 150-155 beats per minute on one mode (like bike) 30 minutes at same HR on a different mode (like running) 5 minute cool-down WEDNESDAY Session 1 30 minute brisk walk Session 2: Interval session 10 minute walk to jog warm-up 2 x 400m, walk rest 3 minutes 2 x 600m, walk rest 2.5 minutes 2 x 800m, walk rest 2 minutes 2 x 1000m, walk rest 90 seconds 10 minute walk cool-down THURSDAY 5 minute easy warm-up 60 minutes easy cardio on self selected mode or several modes (row, cycle, run etc). HR at 145-155 bpm 5 minute cool-down FRIDAY Strength Session A1. Back squat, 4 x 10, rest 10 seconds A2. Wide parallel grip pulldowns to throat, 4 x 10, rest 60 seconds B1. Romanian deadlifts, 4 x 15, rest 10 seconds B2. Leg press, 4 x 15, rest 60 seconds C1. Front step ups, 4 x 25, rest 10 seconds C2. Seated row, close grip, 4 x 25, rest 60 seconds WEEKEND Saturday 2 hours either together or in 2 blocks, any mode, 145-155 beats Sunday 60 minute walk In this two hour seminar I will share the most important lessons I have learnt about fat loss. We will discuss the first law of thermodynamics, the role of energy balance, measuring body composition, optimal nutrition, whether or not supplements are of any value, whether or not protein calories are better than carbohydrate calories, whether or not resistance training is better than aerobic exercise, whether or not interval training is better than continuous aerobic exercise, how to really objectively discover if hormones or other factors are an issue in fat reduction and how to put all the information together to write effective fat loss programs. Friday 11th May 3.00-5.00pm Sydney Sports & Athletic Performance Centre Suite 4, 7-13 Parraween St Cremorne Cost: $100 To book: email rachel@rachelluff.com The Next Level 1 Course 15th-18th May 22/04/2012
The next Level 1 Course will run Tuesday to Friday, 15th-18th May from 9.00-5.00. Content: • Efficient methods to assess your clients' flexibility. • Flexibility prescription - how to choose the appropriate type of stretching • How to perform different stretches for each muscle group • Strength testing & ratios • Optimal training methods for each muscle group • Strength training programming for the general preparation phase • Sample workouts to fix imbalances • Exercise progressions • Basic concepts in periodization • Short-term periodization for the general preparation phase and for general strength Completion of the course entitles the participant to 15 CECs for ongoing education with Fitness Australia. Location: The Sydney Sports & Athletic Performance Centre, Suite 4, 7-13 Parraween St Cremorne NSW Time: Tuesday to Thursday 1.00-5.00, Friday 9.00-500. Fee: $1200. To book your place, please email Rachel at Rachel@rachelluff.com Final Chance to Attend Level 2 22/04/2012
The next Level 2 Internship will run the week of the 30th April to the 4th May 1pm to 5pm Monday to Thursday and 9.00-5.00 on Friday. The content of Friday's two topics are totally revised and updated. Trainers who have attended Level 2 before can come to the Friday to get the new material. Please email Rachel if you are interested. Course Overview Monday: Overload Techniques for Strength & Hypertrophy. Tuesday: Programming & Periodization for Strength & Hypertrophy Wednesday: Advanced Strength Ratios. Thursday: Science & Practice of Interval and Endurance Training. Friday (9.00-12.00): Preventing & Treating the Metabolic Syndrome with Exercise, Nutrition and Nutraceuticals and (1.00-5.00) Programming & Nutrition for Fat Loss. Completion of the 1st two days entitles the participant to 6 CECs for ongoing education with Fitness Australia. Location: The Sydney Sports & Athletic Performance Centre, Suite 4, 7-13 Parraween St Cremorne NSW Time: Monday to Thursday 1.00-5.00, Friday 9.00-500. Fee: $1200. To book your place, please email Rachel at Rachel@rachelluff.com Three Great Textbooks on Endocrinology 25/03/2012
The study of hormones has become increasingly popular in the personal training world this past few years. It is of enormous benefit to the personal trainer to have a good working knowledge of the impact fitness training, nutrition and lifestyle has on the endocrine system. Since there is a tremendous amount of dubious information out there on hormones and health/fitness/site-specific fat reduction, these three textbooks are recommended as a starting place for the personal trainer to be more critical and better informed about the many ill-conceived ideas that abound in our industry. Happy reading. Here is a two-day strength workout that is designed to be performed in peak times at a busy gym. The method is based on a variation of 'extended sets', where you perform the most difficult variation of an exercise, then after rest and using the same weight, perform an mechanically easier (stronger) version of the lift, then after more rest, a third and even easier version is performed. You will only need one barbell and one set of dumbbells with an adjustable bench for the first day and a barbell and lat pulldown machine with a wide bar for the second day. Ideally, you use the same weight for all the variations of the same exercise, so the rep recommendation of 8 is the goal - you may do more or less. DAY ONE A1. Snatch grip deadlifts, 4x8, 30X0, rest 10 seconds A2. Standing dumbbell press, 4x8, 30X0, rest 10 seconds A3. Deadlifts, 4x8, 30X0, rest 10 seconds A4. Incline dumbbell press, 4x8, rest 10 seconds A5. Romanian deadlifts, 4x8, 30X0, rest 10 seconds A6. Lying dumbbell press, 4x8, rest 3 minutes DAY TWO A1. Front squats, heels elevated, using 11/4 method, 4x8, 30X0, rest 10 seconds A2. Wide pronated grip pulldowns , 4x8, 30X0, rest 10 seconds A3. Front squats, 4x8, 30X0, rest 10 seconds A4. Medium pronated grippulldowns , 4x8, rest 10 seconds A5. Back squats, 4x8, 30X0, rest 10 seconds A6. Medium underhand grip pulldowns, 4x8, rest 3 minutes It's a massive edition of Research Updates this month: Soy and breast cancer risk, red meat consumption and mortality, sequencing strength and aerobic training in the same session, concurrent strength and endurance training for athletes, interval training in health and disease, the dangers of BPA on health, why massage is good for performance and a few of the books I've enjoyed reading this month. Enjoy. | 
ABOUT TONY Tony is the director of the Boutagy Fitness Institute and has recently completed a PhD in sports science at Charles Darwin University. He is also an Adjunct Associate at the University of the Sunshine Coast. Previously, Tony has been a lecturer at the Australian Fitness Network, the Australian Institute of Fitness, the Australian Catholic University, NetFit New Zealand, New Zealand Weightlifting & is currently on the editorial board for The University of the Sunshine Coast's Fitness Research program, a member of the Australian Institute of Fitness Personal Training Advisory Panel and sits on an expert task force panel for Fitness Australia. Having written strength workouts for athletes in 24 different sports, Tony is actively involved in strength & conditioning and providing educational seminars & resources for personal trainers. Tony was the recipient of the 2004 Australian Fitness Industry’s Author of the Year Award and is a certified ART provider for the entire body and long nerve tract. He is a member of the American Society of Nutrition (ASN), the American College of Sports Medicine (ACSM), the American Association for the Advancement of Science (AAAS), the National Lipid Association (NLA), the American Nutraceutical Association (ANA) and The National Strength & Conditioning Association (NSCA). In his spare time, Tony enjoys cooking (mainly Thai), playing guitar (mainly classical) and reading (mainly ancient history). ArchivesMay 2012 Categories |
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