Great New Book on Digestive Health 31/08/2011
One of the great things about personal training is the diversity of topics you can cover in your reading. This week I have been working my way through a fabulous book on digestive health by Dr Gerard Mullin (The Inside Tract), who is a world leading authority on GI function and health. I can highly recommend the book for all trainers who have realized the importance of health GI function for their clients health. There is also a great series that I have been reading this year: The Weil Integrative Medical Library Series, edited by Dr Andrew Weil. Below are the texts I've read this year. This is a fantastic resource for trainers who are reading into the world of functional medicine. Level II Course September 5th-9th September 29/08/2011
Learn how to write basic and advanced workouts for fat loss, hypertrophy and maximal strength next week at the level 2 internship. We will also cover interval and endurance program prescription and treatment for the metabolic syndrome using nutrition. See http://www.tonyboutagy.com/upcoming-courses.html for more details. Until then, try this workout for legs: A1. Front squat, heels elevated, 4 x 6, 40X0, rest 10 seconds A2. Leg press, feet low, 4 x 8+12+15*, 30X0, rest 120 seconds A3. Lying leg curls, feet inward, 4 x 4, 40X0, rest 10 seconds A4. Lying leg curls, feet plantar flexed, 4 x 6, 41X0, rest 10 seconds A5. Lying leg curls, feet out, 11/4 method, 4 x 8, 30X0, rest 120 seconds B. 45-degree back extension, 3 x 12+12+12*, 3011, rest 120 seconds * 8+12+15 and 12+12+12 indicates drop sets: perform a set of 8 reps, drop the weight and perform 12 reps, drop the weight again and perform 15. Express Workout for Fat Loss 25/08/2011
Most trainers will have clients who can only train twice a week for 30 minutes due to busy lifestyles and time constraints. Here is a simple workout for fat loss that will take under 30 minutes and has two separate days to be used once each per week. I have designed it for the busy gym, so there is minimal equipment used. Note that it is a giant set: 6 exercises performed with minimal rest until you finish the final exercise, where you will rest 2 minutes. The rep range is descending (6/12/25). Of course, feel free to change the exercise selection to incorporate more variety (ie incline or flat pressing rather than two forms of overhead pressing, which has been written assuming training in a busy gym). Perform for a month. Enjoy. DAY ONE A1. Front squats, 3x6, 30X0, rest 10 seconds A2. Wide grip pulldowns, 3x6, 30X0, rest 10 seconds A3. Dumbbell lunges, 3x12, 20X0, rest 10 seconds A4. Bent over row, underhand grip, 3x12, 30X0, rest 10 seconds A5. Dumbbell squats, heels elevated, 3x25, 20X0, rest 10 seconds A6. Pulldown with rope to face, 3x25, 20X0, rest 120 seconds DAY TWO A1. Deadlifts, 3x6, 30X0, rest 10 seconds A2. Standing barbell press, 3x6, 30X0, rest 10 seconds A3. Romanian deadlifts, 3x12, 20X0, rest 10 seconds A4. Standing dumbbell press, 3x12, 30X0, rest 10 seconds A5. Dumbbell deadlifts, 3x25, 20X0, rest 10 seconds A6. Standing lateral raise, 3x25, 20X0, rest 120 seconds Hypertrophy Workout 18/08/2011
Here is a simple, yet effective, workout for building muscle. I use a classic push, legs, pull sequence and a version of trisets which I learned from strength expert Charles Poliquin, where the 3rd exercise is a repeat of the 1st exercise. You will need to lower the weight for that exercise, as the repetitions drop from 8 to 12. As always, feel free to modify or change the exercise selection based on your own training goals, history and equipment availability. Aim, though, to use the compound/isolated exercise sequence for extra pleasure. Perform for a month. Enjoy. DAY ONE A1.Incline barbell press, 4x8, 40X0, rest 10 seconds A2. Incline cable flyes, 4x10, 3011, rest 10 seconds A3. Incline barbell press, 4x12, 30X0, rest 120 seconds B1. Seated dumbbell press, 4x8, 40X0, rest 10 seconds B2. Seated lateral raise, 4x10, 3011, rest 10 seconds B3. Seated dumbbell press, 4x12, 30X0, rest 120 seconds C1. Decline EZ bar extensions, 4x8, 40X0, rest 10 seconds C2. Incline triceps pushdown, 4x10, 3011, rest 10 seconds C3. Decline EZ bar extensions, 4x12, 30X0, rest 120 seconds DAY TWO A1. Back squat, heels elevated4x8, 40X0, rest 10 seconds A2. Leg extension or dumbbell lunge, 4x10, 3011 or 20X0, rest 10 seconds A3. Back squat, heels elevated, 4x12, 30X0, rest 120 seconds B1. Romanian deadlift, 4x8, 40X0, rest 10 seconds B2. Lying leg curl, feet plantar flexed, 4x10, 31X0, rest 10 seconds B3. Romanian deadlift, 4x12, 30X0, rest 120 seconds C1. Standing calf raise, 4x10, 20X0, rest 10 seconds C2. Seated calf raise, 4x12, 2010, 20X0, rest 10 seconds C3. Standing calf raise, 4x15, 2010, rest 120 seconds DAY THREE A1. Wide grip pulldowns, to throat,, 4x8, 40X0, rest 10 seconds A2. Decline cable pull-overs, 4x10, 3110, rest 10 seconds A3. Wide grip pulldowns to throat, 4x12, 30X0, rest 120 seconds B1. Seated row to ribs with rope, 4x8, 40X0, rest 10 seconds B2. Prone dumbbell flyes, 4x10, 3011, rest 10 seconds B3. Seated row to ribs with rope, 4x12, 30X0, rest 120 seconds C1. Incline dumbbell curls, 4x8, 40X0, rest 10 seconds C2. Seated hammer curls, 4x10, 3110, rest 10 seconds C3. Incline dumbbell curls, 4x12, 30X0, rest 120 seconds Level II Internship 5th-9th September 17/08/2011
The next Level 2 Internship will run the week of the 5th to the 9th September, 1pm to 5pm Monday to Thursday and 9.00-5.00 on Friday. 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): Treating the Metabolic Syndrome with Exercise, Nutrition and Nutraceuticals an (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, 7-13Parraween 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 Elsevier publish an excellent review text each year called the Year Book of Sports Medicine. The 2011 edition has just been released. The book is divided into 9 chapters, covering topics such as injuries, strength training, special populations, cardiorespiratory physiology, immune function, metabolism, obesity, doping, and medical disorders. The chapters include the abstracts of the most significant research published in the last year with expert commentary by the world's foremost authorities in that field. This is an excellent way to keep on top of a wide range of exciting subjects in exercise science.  What I'm Reading This Week 15/08/2011
Being a good personal trainer means staying on top of a wide range of disciplines in health and fitness. I have always advised personal trainers new to the industry to divide their weekly reading time between strength training, aerobic training, theory (anatomy and exercise physiology) and nutrition. Over the next little while I will post some of my key recommendations in each of these fields. But for today, this is what I'm reading this week: Level 1 Refresher This Sunday 21st August 14/08/2011
I have been running level 1 internships for 6 years and next month, for the first time, I will be running a one day Level 1 update and refresher course. The day will incorporate the latest information, revised and expanded tests and strength ratios, a review of the primary stretches and strength exercises and will give all participants a change to ask questions about the application of the Level 1 material to their clients. The class will be limited to 10 people. Date: Sunday 21st August 2011 Time: 9.00-5.00 Location: Sydney Sports & Athletic Performance Centre Course fee: $300 To book contact: Rachel Luff rachel@rachelluff.com Some of my recent Twitter posts 14/08/2011
For those who are not on Twitter, I thought my last 3 tweets might be of interest to some: Study in Nature has shown vitamin D deficiency to be one of the factors involved in developing multiple sclerosis http://t.co/5ctOqKa A very interesting article in Scientific American by Nobel winner on the link between beef and cancer http://t.co/UUTVxiZ A new study on the link between red meat consumption and type 2 diabetes http://t.co/xVJByTk A Week's Training Plan for Fat Loss, Part 1 11/08/2011
Over the next few weeks, I will post three different weekly plans for fat loss. Perform the strength sessions twice a week. The two other quality workouts should be high intensity cardio sessions. The final two session should be easy continuous cardio sessions between 40-60 minutes around 70-80% max heart rate. STRENGTH SESSIONS DAY ONE A1. Back squats, 4x8, 30X0, rest 10 seconds A2. Dumbbell lunges, 4x12, 20X0, rest 60 seconds A3. Lat pulldowns, wide grip to throat, 4x8, 30X0, rest 10 seconds A4. Seated row, 4x12, medium parallel grip, 4x12, 30X0, rest 60 seconds B1. Hack squats, 4x10, 30X0, rest 10 seconds B2. Leg press, 4x15, 20X0, rest 60 seconds B3. Lat pulldowns, underhand grip, 4x10, 30X0, rest 10 seconds B4. Bent over row with EZ bar, semi-supinated grip, 4x15, 20X0, rest 60 seconds DAY TWO A1. Deadlifts, 4x8, 30X0, rest 10 seconds A2. Standing good mornings, 4x12, 20X0, rest 60 seconds A3. Incline barbell press, 4x8, 30X0, rest 10 seconds A4. Flat dumbbell press with rotation, 4x12, 30X0, rest 60 seconds B1. Lying leg curls, 4x10, 30X0, rest 10 seconds B2. Romanian deadlifts, 4x15, 20X0, rest 60 seconds B3. Standing barbell press, 4x10, 30X0, rest 10 seconds B4. Seated dumbbell press, semi-supinated grip, 4x15, 20X0, rest 60 seconds HIGH INTENSITY CARDIO TRAINING SESSION 1 & 2 Perform either running or cycling up hill at best possible pace 10 minute progressive warm-up 4x30 seconds up hill, rest 3 minutes 2x90 seconds up hill, rest 2 minutes 1x4 minutes up hill 10 minute walk cool down | 
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). ArchivesFebruary 2012 Categories |
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