SigFit Blog

This is the months program, give it a crack and enjoy. To get some more help click the link to get a 7 day FREE trial FREE TRIAL
Monday - quads and glutes
Tuesday - back and glutes
Wednesday - Shoulders and arms
Thursday Met-con
Friday is a heavy all over body day
Saturday - Met-con

TOP 10 MYTHS ABOUT TRAINING, FOOD AND SUPPLEMENTS – HOW AND WHY WE ALL GOT FOOLED. PART 1

There are so many myths about food, supplements and Training that I thought I would take the time to bust some of these common mis conceptions and explain where they came from and why they have stuck around.

Myth number 1 – Squatting below 90 degrees is bad for the knees

The study that has been dis-proved over and over and over again still gets spouted by many trainers, doctors and health professionals all over the world is one of the most ridiculous urban myths in the health and fitness arena.

Back in the early 1980s a study came out that squatting below 90 degrees puts huge strain on the AC Ligament inside the knee joint which makes squatting below 90 degrees bad for you. First lets look at the study itself, Studies are graded and have different parameters for a study to be effective it must meet certain criteria. When doing a study you must have a control group and the variables must be known and minimised. If you plan on doing a study on squatting you would need to take people with no previous injuries that effect the squatting pattern, the participants would need to have similar training ages. The participants would need the be competent in the movement and they would need to be of similar strengths so that all the variables are accounted for and then you can compare the control to the experimental participant and that is how you would get data. How that data is interpreted is a different story but that is a very simple explanation of what steps need to be taken. This study that has found its way into training folklore did none of those steps, making it totally useless. The data did show an increase in strain when squatting below 90 degrees but it has since been shown that that strain is just the ligament working and doing its job of stabilising the knee. If it was unhealthy to squat how would cave men have gone to the toilet or

Myth number 2 – Locking out your joints is bad for them

I have no idea why this myth came to be. It does not make much sense to me, if we are not meant to lock out our joints then why can we do it? The best way to work a muscle is to use the full range of motion.

The joint is safest and most stable at full flexion and full extension, in other words at the two extremes of movement. This is when the ligaments, tendons and other associated tissues are stabilising the joint best. In a squat the safest parts are at the very top and at the very bottom, so it is safer to go all the way down then it is to stop half way, 90 degrees. At 90 degrees the joint is at its most vulnerable so trying to change direction then is infinitely more dangerous then the arse to grass alternative.

Myth number 3 -Red Meat and Fat are bad for your heart, the cholesterol myth 

(Deep breath and control the anger) Well this is a great myth that filtered itself into the psyche of modern society. This myth came about from a study conducted by Ancel Keys,This is a funny look at the study, http://rawfoodsos.com/2011/12/22/the-truth-about-ancel-keys-weve-all-got-it-wrong . The study found that a diet high in dietary fat and cholesterol increased the risk of heart disease and cholesterol.

To get this over quick we can cut to the very same man 30 years later when he said,There’s no connection whatsoever between the cholesterol in food and cholesterol in the blood. And we’ve known that all along. Cholesterol in the diet doesn’t matter at all unless you happen to be a chicken or a rabbit. He was commissioned by wheat companies to conduct this study, He was coerced into throwing out the data that didn’t coincide and fudge the study to come up with the conclusion that dietary fat and cholesterol are evil. If you want to learn about the whole story read, Good calories, Bad calories by Gary Taubes.

Suffice to say there is literally no decent science that links dietary cholesterol and the consumption of natural fats from meats, dairy and nuts to increased risk of heart disease, yet the common answer to high cholesterol is eat grains and avoid fat. There are many things wrong with that statement, so many in fact that it would take 10 blogs to finish. Here is a link to a couple of FaceBook posts I made on the subject and a link to Chris Kresser that can answer all your questions.( http://highcholesterolplan.chriskresser.com )

Myth number 4 – Cardio is better for fat loss than weight training

This one is a quick one. What happens when you run for extended periods of time? You burn fat and muscle. If you want to look athletic and have the ability to stay lean then you need to maintain a decent level of muscle mass. Therefore doing anything that urns muscle is going to be counter productive in the long term.

This is the reason for the 6 week rule. People that do nothing but cardio loose weight in the first 6 weeks then plateau and usually quite and rebound very fast due to lack of muscle mass. People that do weights usually don’t loose any weight on the scale for the first 6 weeks, but they do loose body fat although it is hard to see changes unless you measure regularly. So that person quits after 6 weeks bc they aren’t loosing weight on the scale. The scales don’t tell the whole story! It is very hard to see yourself get lean, so when you start a weight program get your body-fat done and take photos that way when you think about quitting look and compare before you crack it and dive into a pool of chocolate.

Myth number 5 – Weight training will make you bulky and slow

This is a myth that is made worse by body builders and people that train purely to get absolutely massive. This form of training is not indicative of normal resistance training and realistically requires so much time and discipline that unless it is you job or passion you will never achieve those kind of results.

One of the most amusing things i hear is that people don’t want to get too big. The amount of effort it takes to get too big is hard to realise unless you have done or sen people do it. When weight training is done properly and with purpose it is the best way to become leaner, faster and quicker. The best ways to become a better sprinter is to increase range of motion, perfect form and make the hamstrings stronger. When the knee can flex harder it can flex faster which equates to more speed.

It has been shown that it takes about 8 hours of constant tension to lengthen a muscle. What that means is that stretching, yoga etc do not actually make your muscles longer, they can help with facial release which adds flexibility. Weight training uses your muscles through your full range of motion and allows you to have functional use of those muscles.

Part 2 will cover 

Myth number 6 – You cant absorb supplements

Myth number 7 –  Weight training is unsafe and causes injury

Myth number 8 – If you don’t eat carbs you wont have no energy

Myth number 9 – A high protein diet is bad for your kidneys

Myth number 10 – The food pyramid is the healthiest way to eat

I DON’T HAVE THE ENERGY, 5 TIPS TO A GREAT NIGHTS SLEEP!

Feeling tired all the time and struggling to wake up of a morning. This problem is common but by no means natural. The key to good energy levels throughout your day is a great nights sleep of 8 hours. All Anabolic (muscle repair) Hormones are produced during sleep and this is when the recovery takes place and the body regenerates.

Read my 5 tips to getting a great nights sleep every night and maintaining good energy throughout your day.

1. GET TO BED AT A DECENT HOUR 10PM, AT THE LATEST

The human body runs in cycles and not sleeping before 11pm and rising before 6am create unnatural rhythms.

2. SETUP YOUR SLEEPING SPACE

This means turning off all electrical equipment in your bedroom, NO TV,COMPUTERS,MOBILE PHONES OR SOUND SYSTEMS as these all create distractions whether they are audio or visual and keep you awake at night or trouble staying asleep.

3. TURNING OFF THE MIND & BODY

A Suitable way of turning off before bed time is reading in bed. Try reading material which is a escapism to your everyday life like short stories,magazine or uninteresting book which settles the mind into a calmness. Don’t read material you are currently studying or need to remember as this will only keep you awake.

4. NO STIMULANTS OR EXCESSIVE WATER AROUND BEDTIME

Try not having caffeine after 2pm during the day as this will have an adverse effect on your sleeping patterns and can also act as a diuretic. Limit your water intake to one glass of water with your evening meal as a preventative measure.This will decrease your chances of needing to get up in the middle of the night to use the toilet which will give you unbroken sleep. A full nights sleep required is 8 hours without waking up at all.

5. ROOM BLACKOUT

When you are fast asleep in a darkened room your body naturally produces the hormone Melatonin. Melatonin is a hormone that is produced by the brain to keep you asleep at night. Once morning arrives and your bedroom becomes lighter the body stops producing this hormone. At this time the body naturally begins to start to wake up and ready itself for the morning activities. Start by blacking out all natural light getting into the room with curtains or drapes over the windows and a towel under the door jam to prevent light getting into the room. Turn off any digital alarm clocks as remember you want complete darkness, try using a battery powered alarm clock!

Conclusion

The Key to weight loss is a great nights sleep as recovery from exercise and life’s everyday stresses is vital to having your energy levels heightened throughout your day.

Lenny explains the elusive and magical world of the front squat!

Lenny Chadd

Watch this video with one of our founders Lenny, to get our top tips to eating to get those elusive abs!

Lenny Chadd

HOW TO LOSE UNWANTED ABDOMINAL FAT

Belly fat, or abdominal fat… how do I rid myself of it? Belly fat is one of the most popular topics researched on the Internet. If I had a dollar for every time I have heard how do I lose this abdominal fat?” I could retire now!

The target area we are speaking of is the fatty tissue around the umbilicus. To learn how to rid yourself of this unwanted fat, you need to understand what is causing it and what are the solutions to eliminating it.

Cortisol, What Is It?

So lets start with what is causing fat to be stored around the abdominal area. Cortisol is a stress related hormone that is secreted by the Adrenal gland. Cortisol begins synthesis of glucose, fats or proteins to be utilised as energy for a time of need. It could be acquired when playing a sport or under a stressful situation in your workplace. Cortisol has a purpose to help with energy, although on the flip side, it can also promote fat storage around the umbilicus area.

What Are The Triggers To Abdominal Fat Storage?

  • Workplace stress
  • Relationship stress
  • Food Allergy Stress

These are the common three causes I see every day, although there are more! So the stresses you are looking for are either internal (body) or external (environment) in nature. Either of these three, when out of balance, causes fat storage around the umbilicus area.

LOWER Stress Levels

Workplace and Relationship stress are the bodies external or environmental stresses. There are many effective ways to reduce stress, although I think many aspects of stress could be reduced by simple activities like;

  • Yoga or Martial arts
  • Walking in the outdoors
  • Participating in Recreational sports
  • Enlist the help of a counsellor or life coach
  • Meditation

Food Allergy Stresses

Food allergies act as a stress on the body and are a common occurrence. They will help promote fat storage to the belly which is the bad news! The good news is you 100% totally control this stress because you decide what you EAT!

There are some common foods like wheat, nuts, gluten, yeast, eggs and dairy to name just a few which are quite common causes of food allergy stress. A simple way to remove common food allergy stresses is to begin the Palaeolithic eating plan. The Paleo diet plan removes the common food allergy problems by removing dairy, grains, refined sugars and salts as well as saturated fats!

Simple & Effective Training Methods to Reduce Abdominal Fat

  1. Resistance Training – One of the fastest ways to reduce body fat is through resistance training at least three times per week. Select a Hypertrophy (lean mass gaining) model. Which simply means your workout should consist of at least 30-45 sets in total and a rest period between sets of 60 seconds maximum. Perform at least 8-12 reps and   3-4 sets of a particular exercise.
  2. Full body exercises – (FORGET PERFORMING THE AB CRUNCH) do not waste your time on 20 minute abdominal programs when body fat percentage is the real key for an exposed abdominal wall, or body fat of 13% maximum. Select exercises like the squat, dead lift, chin up, bench press and dip to truly get a growth hormone response to metabolise fat.
  3. Interval Training – Interval training or sprint training is far superior to LSD (Long Slow Distance Training) as Interval training promotes Lactic Acid build up (the feeling of tiredness during training.)The body is forced to secrete growth hormone to buffer      the blood circulating the body which in turn metabolises the bodies fat stores.

 

Supplements That Make A Difference

  1. Phosphatidyl Serine – PS is a supplement designed to block production of Cortisol which is a stress related hormone. To be taken 15-30 minutes after a workout. This prevents muscle breakdown.
  2. Liquorice Supreme – Liquorice Supreme helps extend the life of Cortisol which promotes a lesser amount in the body.The bodies daily energy curve will be improved with higher Cortisol levels in the morning. High levels of Cortisol is designed to wake you up in the morning and lower in the evening when the body should be calming down and getting ready for a healthy sleeping pattern.
  3. Serenity 2.0 -Serenity is one of the fastest ways to get the hypothalamus-pituitary-adrenal axis to calm down. Some formulas block Cortisol after its been made; Serenity 2.0 is an upstream approach by decreasing the bodies signals that tell us to make all that Cortisol in the first place.

Conclusion

Belly fat, or Abdominal fat, is an area where fat is stored purely through life’s stressors, both internal and external. Simply control these stresses through correct exercise prescription and holistic stress relieving methods such as supplementation and stress relieving lifestyle practices. Signature Fitness utilises the Bio Signature method to monitor the umbilicus site and produce amazing results of a lean looking stomach.

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