Avoiding the dreaded PLATEAU

IM BACCCCCCCKKKKKKK!!!!!!

Did you miss me?

The reason for my long exile was, well to be honest no topic lit my writing fire and I didn't want to force it with babbling rubbish. I could of done the cliché review of the 2012 Olympics, writing about what an inspiration it was to see amazing results being achieved with super human efforts by the athletes. I went against that as I didn't want to insult your intelligence as you all don't need me to tell you that hard work and dedication can result in anything you want to achieve, you know that right? DON'T YOU?


Anyway back to the topic at hand which has once again got my health & fitness brain ticking..... Avoiding the dreaded PLATEAU.

The reason I've decided to tackle this topic is due to the sheer volume of people I see in the gym on a daily basis, week to week, month to month, year to year doing the exact same routine and looking exactly the same. They're in a dead rut & in need of a fitness intervention. Our body has been created perfectly to adapt to the stresses & vigour we put it under, the day after your first tough effective workout when the aching sets in is the very moment your body begins to adapt. What happens during a workout is you create micro tears in the muscles, during sleep & rest days your body begins to repair itself, the muscles rebuilding stronger to avoid the repeat of the tearing.

The ache is not a bad thing, "embrace the ache" I say, its a sign of an effective workout, you want to force the body into adaptation mode, its only then that you will see a physical transformation. Like I said earlier we are wonderfully created so the adaptation period won't last long at all, only taking 2-3weeks before the body is fully acclimatised to your routine and screaming out for a new challenge. At this moment is when plateau begins to creep in and you need to take action to continue your progress towards physical transformation. I choose not to repeat the same exact session with my clients more than twice, constantly tweaking and adding new stuff to further challenge my clients. Every time you add something different to your workout you force the body to change, keep your workout the same and face your body staying the same.

My advice to you in avoiding plateau, after 2weeks increase the intensity of your workout by 5% so maybe increasing the reps or the weights that you do. After maybe 6weeks completely change your workout, confusing the body & again forcing adaptation. So for example if for 6weeks you've focused your training on building muscle, lifting heavy weights, mix it up with starting high intensity circuit training which is more cardio based working the muscles in a different challenging way, again forcing adaptation. Vice versa if you've done 6weeks of cardio introduce some heavy weight lifting, confusion works the body best and through that you'll attain the best results.

A body transformation programme should last 12weeks minimum.

Written by

Erron Dussard

Founder 

STONEiMAGE Management

Follow me on twitter: @STONEiMAGE

Mc D's fuel for elite athletes

Errrrrrm!!! So Mc D's are the official food sponsors of the 2012 Olympics. Im not talking about food olympics where you'll find people with big bellies tucking in to a mountain of food, No!!! I'm talking about the sporting olympics where we get to see elite athletes perform super human efforts to achieve greatness.
It has been reported that there will be 4 Mc D's restaurants within the olympic village to provide the elite athletes with nutritious meals to fuel them into breaking records.

So how did this happen?

For the organisers its obviously not about the nutritional content of the food but the nutritional content of that cheque being provided. What sort of message is this sending out to our ever growing obese children? Eat salt rich fries & processed meat so that you too can run the 100m like Usain Bolt. Child obesity is not a future problem, it is here and now, I'm walking down the streets seeing children as young as 5 and 6 who probably weigh the same if not more than me. Don't even get me started on what these same children are walking & eating after school or the 4 chicken & chip shops that they have to walk past just to get to the bus stop. The Olympic should be promoting a healthier image with the aims to leaving a sporting legacy for our younger people. After the games we want our young people to be running, jumping, kicking and throwing all that they can with aspirations of becoming the next Usain Bolt, Jessica Ennis or Mo Farah. This will not be the case if every 10mins the olympics has to be interrupted for a Mc D's advertisement that their millions have paid for.

But this is just my opinion, who am I to comment, at the end of the day Money Talks, right?!

Written by

Erron Dussard
STONEiMAGE Management
www.stone-img.com

Workout to suit your body type

We all come in different shapes and sizes, therefore the results we achieve through training are different. Our maximum potentials are different and the speed in which we attain results will be different.  Have you ever wondered why your friend only needs to look at a dumbbell before he starts swelling up with muscle? Or why your sister can drop a dress size in a week just by controlling her eating?  While you fight tooth and nail just to lose a couple of pounds. It all comes down to the different body-types.

There are 3 categories known as the Somatotype which are used to describe someone’s body shape, Ectomorph (long limbs and slender), Mesomorph (broad shoulders) and Endomorph (round physique). You will generally tend to fall into one of the categories but it is not unusual to have a blend of 2. What I have done is break down the respective groups and suggest workout methods to help you achieve your goal.

Typical traits of an ectomorph:

•          Small “delicate” frame and bone structure
•          Flat chest
•          Small shoulders
•          Thin long limbs
•          Lean muscle mass
•          Finds it hard to gain weight
•          Fast metabolism

Ectomorphs struggle to gain weight easily so if you fall into this category and your fitness goal is to gain size then you will need to really increase your calorie intake substantially, eating loads of protein and supplementation is recommended. In terms of exercise you want to focus on compound movements working the larger muscle groups. Exercises for you are Squats, Deadlifts, Bench press, Pull ups and dips, working in a rep range of 8-12.

Typical traits on a Mesomorph:

•         Athletic
•          Hard body with well defined muscles
•          Rectangular shaped body
•          Strong broad shoulders
•          Gains muscle easily
•          Gains fat more easily than ectomorphs

Mesomorphs gain muscle easily and are best suited to weight training; the only problem is they can put on fat quickly. If your desire is to gain muscle but stay cut then I suggest you watch your calorie intake and include High Intensity Interval Training with your weight sessions. Interval sets of 1min sprints followed by 3mins jogging at a slower pace repeating for 20-30mins or incorporate a circuit session in your weekly regime also where you do a sequence of exercises packed together without rest in between, normally done by a measure of time rather than reps.

Typical traits of an Endomorph:

·        Soft and round body

·        Gains muscle and fat very easily

·        Is generally short and “stocky”

·        Round physique

·        Finds it hard to lose fat

·        Slow metabolism

Endomorphs carry the most fat so to trim down, dietary habits are important and you’ll need to do loads of cardio as well as lifting light weights doing high repetitions of 15+. A cardio exercise that is highly recommended is Boxing which is great for toning and burning the fat plus loads of fun.

Written by

Erron Dussard

STONEiMAGE Management LTD

@Stoneimage

Better health more wealth

We relate the acquisition of wealth to working hard, having an entrepreneurial mind or having a god given talent. How many of you relate the acquisition of wealth to your health?

Well its logical to think that better health means less days off sick, more work done, better appraisals leading ultimately to salary increases and promotions. Looking into it a little deeper, post exercise there is a release of endorphins into the body similar to that after orgasm which gives you that feel good factor. Those who exercise frequently benefit hugely from this natural high, so much so that when you extract exercise from the routine it is normal to feel low & depressed. Those who exercise frequently have lower stress levels than their lazier counterparts.  Your productivity levels will  go through the roof , your thirst for new challenges and opportunities will increase, your mind will be clearer of stress to be more creative and you will be far happier.


I had a phone conversation with my aunt after she done the STONEiMAGE30minCircuit, she was deliriously high on endorphins, you could hear the excitement in her voice. She said post workout that she was feeling really energised which is down to kickstarting your metabolism into gear. After 6-9hrs of sleep your metabolism slows itself down as you don't need the energy throughout the night, that is why when we first get up everything we do is in slow motion, that knocks on to how you start work and so on. A bit of exercise in the morning can really ignite your day and set you up for a real good one, TRY IT!!! Added to the biological benefits you also look better, when you look better you definitely feel better, your confidence is high and you wake up every day with a real purpose.


 The longest I've gone without exercise is 8weeks which I enforced on myself when I done the STONEiMAGE Experiment last year and those 2 months were my most unproductive months to date since I've been in business. A lack of energy, enthusiasm and motivation financially put a strain on the company and in that period I did not sign up 1 new client. I was a mere shadow of my previous self, very glum and uninspiring, I'm probably lucky to of kept my clients during that period. Once I restarted exercise again I felt rejuvenated, the spring in my step was back, I felt a lot better about myself therefore working better and being a better trainer to my clients. Within days I had signed up 2 new clients and not because I done anything different in my approach but my aura would have been better, much more approachable and enthused which led to those 2 people wanting to train with me. Exercise gives me the energy to take on new business challenges and explore new opportunities which can only be beneficial. 


To achieve all that you wish to achieve you need to be at your best both mind and body. They work in tandem  so for me, to have an imbalance in one aspect of your life it is surely to have affect on another. 


Written by


Erron Dussard
STONEiMAGE Management
www.stone-img.com

Too busy for your HEALTH

"I really want to get in shape but I don't have the time."
"I only have about 30mins training time, what effective workout can I do?"
"I don't want to sign up with a gym membership".

1st off I'm going to challenge those who say they do not have time to exercise, "like really, come on." No matter how busy you are you should afford 3hrs a week to your health. Your health is the most important thing above all, so my answer to you is make time. I question how much those said people actually really want to be fit & healthy, they're more into the idea of exercising rather than actually doing it. Exercise shouldn't be a hobby or chore but a way of life, we were made to move so get moving!!!

3hrs a week can be accumulated over a few days, now tell me 30mins a day is not feasible for 6days. Still not feasible? Please click the "X" at the top right corner of the screen...........
Ok now to all those who are now sitting up in their seats paying attention 30mins a day can still be effective. High intensity training is the newly publicised form of training, short, sharp & intense. Like Interval sprints over long drawn out jogs, its all about high intensity in short bursts followed by rest periods.

There is no better form of training for this then circuit. A sequence of exercises done one after the other with no rest in between for a set amount of time followed by a short recovery period and then move on to the next sequence or repeat. High intensity is all about getting the heart up working at 80-100% capacity. There is this suggestion that for fat loss you should work in the 'fat burning zone' which is more 30-50% capacity. I agree working at that capacity is more fat burning than fitness but working at high intensity will ultimately burn more calories, improve fitness & increase your metabolic rate so even after training your furnace like body will still be burning calories at a high rate hours/days after your workout. Now why would you spend 1hr plodding along on the treadmill, bike or x-trainer when you can do a high intensity circuit for half the time, improve your fitness, burn more calories during & after workout?! With your extra 30mins now you can get back to working busily.

"ok I'm convinced, how do I devise a circuit?"

Problem solved I've devised a 'STONEiMAGE 30min Circuit' training routine that you can do. It gets even better this circuit requires no equipment & can be done anywhere (no gym membership needed), your body is all the tool that is needed. How do you get your hands on said circuit??? To get started all you need to do is email info@stone-img.com and quote 'STONEiMAGE 30min Circuit', oh yeah did I mention its FREE!!!

Circuit training is for all fitness levels, you do as many repetitions as you can in the set time. The programme will always remain challenging as the fitter you get the more reps you'll do. 30mins a day, 6days a week with 1 days rest, do this for 4weeks maintaining a healthy diet & I guarantee change (take before & after photos as proof, best results will get a prize).

Allegedly summer is around the corner, are you beach ready? What you waiting for?! Email me info@stone-img.com quote 'STONEiMAGE 30min Circuit'

Written by

Erron Dussard
STONEiMAGE Management
www.stone-img.com

Fat loss over weight loss

"I don't get it, whats the difference?"

Well yes there is a difference that many are unaware of and knowing the difference may lead you to reassessing your fitness goals. Major difference is what happens to the fat in your body, with weight loss you may follow a cardio based training programme which not only burns fat but muscle too. Whereas fat loss is all about reducing your body and visceral (internal more dangerous fat surrounding your organs) fat while increasing muscle percentage which will be created by following a weights & high intensity cardio programme.

"So if I lose fat and increase muscle I will still be the same size?"

No, muscle is a lot more dense than fat so even though weighing the same a stone of muscle will appear a lot smaller than a stone of fat. We all have muscle on our body which contracts to create movement but what makes us appear bigger or smaller are the levels of fat on top.

"But my weight is too high for my height and my BMI says I'm overweight".

BMI readings are just a general measurement which doesn't take the specific distribution of weight into consideration. An olympic sprinter for example is clinically obese using the BMI measurements, I myself have a BMI reading of 26.2 which makes me overweight as the bracket deemed as normal is 18-25. Neither myself or any olympic sprinter would ever be seen as overweight or obese and any suggestion of needing to lose weight would be laughed at.

"ok i'm beginning to understand a little, so what will happen to my body shape with fat loss?"

Ok with losing fat and increasing muscle you will be left looking smaller, leaner while creating a more defined & clear body shape. You can drop dress/suit sizes without dropping too much weight and with a more definite shape your clothes will hold better. Looking in the mirror you will look completely different even if you don't weigh much different.

Once again a blog inspired by a client/trainer conversation and I hope this article will be of useful note when setting your fitness goals. Forget the weighing scales, concentrate more on body composition and measurements of key areas arms, chest, waist (measure at point of belly button), hips (around widest area of hip) and thighs (just below buttocks). Allow your clothes to be your guide, set clothe sizes as your goal.

Fat loss over weight loss

Written by

Erron Dussard
STONEiMAGE Management
www.stone-img.com

The No Carb Diet, STONEiMAGE's verdict

Over the last 2weeks I decided to investigate the no carb diet phenomenon. To say the diet has created a lot of controversy would be an understatement but I thought, hey what the hell, if I'm going to form an opinion on the subject then I should understand it more. So here I am once again experimenting with my body (we all remember what I put it through last yr).

The benefits of eating a non-carb diet are dramatic weight loss and bodyfat reduction in a short period of time. This is because the body turns to fat as its primary energy source in the absence of carbs. Now the opposing controversial effects of a non-carb diet are tiredness & lack of concentration which is because carbs provide the energy to the brain once broken down.

So the last 2weeks have been enlightening for me as I have carbs with every meal normally. Oats, Pasta, Rice, Potato, Bread & Fruit were all off limits. I pretty much went to the extreme of having chicken morning, noon & night literally with babybel's cheese being the snack of choice. The 1st 5days were the toughest with headaches, tiredness & dehydration being the main effects. Up to lunchtime would be fine but by the early evening I found myself feeling really tired & with the headaches I found myself becoming a bit ratty (luckily my clients didn't realise as I concealed the feeling, the fact they see that as my normal behaviour is a bit alarming. Maybe I am an evil sadist). Anyway back were the days of afternoon naps like a baby very similar to what was needed in my last experiment, 1hr would normally do the trick. On another note, no amount of water that I drank would seem to quench my thirst always feeling dehydrated (some days drinking over 3ltrs) & with a horrible dry taste in my mouth, mouthwash was never far away to freshen up. As I began to get annoyed with the constant tiredness & headaches there it was, the silver lining. I had Just finished a light workout (I didn't have the energy to muster anything else) and I was about to go in the shower when I glimpsed my reflection (vein much?!) my abs were showing quite a bit more than before & with just 5days gone even if for a short moment all the negative feelings towards the 'no carb diet' disappeared. Now I know to start with my stomach is fairly toned but the more you get into training the more you look to improve & fine tune the minute of details, so to see this little improvement was something of an achievement. "This no carb malarkey isn't half bad", I allowed myself to think but that all came crashing down at my track sessions on Sundays at Ladywell Arena, Catford, 11am, all are welcome (had to plug it a little). Luckily for me the weather or for whatever reason had resulted in no one turning up. I was there on me tod and quite relieved as even though it was morning I had already felt tired, so I planned a light sprint session. Rocking up about 15-20mins late came my cousin to join in the fun, there & then I knew I would have to work harder than planned. So the structure of our sprint sessions goes 3x150m, 3x100m & 3x50m all ran flat out at maximum effort. The 1st 2 150's I got through with relative ease and I guess the ego got the best of me as we started to stagger the starts and as they usually do, for the better I must add it got a bit competitive. I now decided that I would have to run down my cousin who had a head-start and therefore run 2 or 3 times harder. After the last 150 and 2nd 100m sprint I began to feel so light headed and nauseous that I thought I would faint (don't worry I'm not expecting any sympathy). With my blood sugar already low from the dieting I was doing myself no favours working at 90-100% capacity. When working at such a high intensity your sugar stores are usually burned up so quickly and the fat reserves are called in to use as a secondary energy source, that's why intensity training is the latest thing to be encouraged, short & high energy. So with no carbs in my system and presumably my fat stores running out I was running on empty like a Ferrari without fuel and we all know what will happen if you drive without fuel, eventually the car will breakdown. Luckily my cousin didn't push through with a request for 3x50m at the end which is surprising as when the roles are reversed I am not so forgiving which I'm sure a lot of you can vouch for. After session I was literally craving for sugar like a crack fiend and broke my diet to have a banana, believe me it was really needed. Home, eat & sleep was the order of the day after that. I've only ever felt that bad once and that was again at track but in searing heat.

Week2 it seemed that my body had become accustomed to the lack of carbs and without any high intense training I was getting through the days without needing sleep. I even went for a 10km run on Tuesday even though I ran at a slower than usual pace & it was only then the light headed feeling and rattiness reappeared. Physically I was looking even more toned & in just 10days I had lost 2kg and 2.5% of bodyfat.

Pre no carb diet 9.5% bodyfat

Post no carb diet 7% bodyfat

So now today, the end of the experiment & I cant wait to introduce carbs back in to my life after the exile. Conscious that craving the carbs my body will become like a sponge, absorbing and storing the carbs as fat I will re-introduce gradually. This is the mistake many make and end up putting the weight plus some, all back on hence the term yo-yo dieting.

The verdict.........

My thoughts are while I may in my opinion look better, I don't feel as good as I look and it leaves me to pose the question, "No carb diet, vanity over health, is it really worth it???" I'd have to say no, I love my crazy high intensity workouts and I can not operate normally training my clients to the best of my ability during a no carb diet when I feel lethargic. What I will change in my eating is the amount of carbs I have no longer eating carbs in the evening when the sugar isn't needed as I'm not as active (carbs not used up turns to fat). For a short period of 10days before a holiday, wedding, etc I can see the appeal as the results are amazing and very instant. All I would advise is its a false look as you cannot maintain eating that way for a long time and will resort back to size or gain more once you re-introduce carbs. So if you must, do it for only a short period, this is not a healthy long term solution. Its simple exercise, work hard & eat a healthy balanced diet.


Written by

Erron Dussard
STONEiMAGE Management Ltd
www.stone-img.com

For Goodness-Shakes

What are supplements? Should I be taking supplements? What are the benefits?

As fitness enthusiasts novices or experienced we have all found ourselves asking 1 of or all of the above questions at some point in time.

1st off supplements provide vital nutrients in a simple tablet or drink format that are naturally provided by whole foods. "If the nutrients are already found in our food then why do we need supplements?" I hear you all asking. The beauty of supplements is the convenience factor, within 30secs - 1min you could have your protein shake ready or take your tablets. This simple and quick method will provide the vital nutrients that the body needs without requiring the preparation & cooking time needed for a proper whole meal. In the current days when time is vital and we are always on the go, a supplement is perfect to have at the office desk.

If you have a fitness goal that requires you to follow an intense training regime supplements would be of interest to you as some specific supplements provide the necessary nutrients to aid fast recovery & alleviate the soreness to have you ready for your next workout. For the keep fitters who wish to lose weight supplements can provide the nutrients you get from food at a much lower calorie count which is a huge benefit, to lose a lbs of fat per week there needs to be a 2500calorie deficit per week of calorie intake against calorie burned. A lot of those who you would put in the fitness fanatic category who train 5-7 times a week would often be seen with a shake nearby and most of the time its for quick muscle recovery. Its easy for the body to break down being a liquid format and quickly distributed to the muscles.

There are loads of benefits from taking supplements, convenience, quality nutrients, easily broken down, making up dietary deficits etc but and I repeat BUT!!! supplements is just that, a supplementation to food to assist your diet not a complete replacement of whole food. The benefits of whole food can not be replaced and I would always encourage a client to eat whole natural foods. I understand that preparing 6 small meals per day is not feasible, so with limited time and high physical demands from training supplements is a good idea.

Supplements is a billion dollar business and there are endless companies claiming to provide your body with what no other can. Best to do your research before selecting the best supplement to go with.


Written by


Erron Dussard

Strong is the new skinny

Strong is the new skinny.........

This blog was inspired by a 5min debate mid session with one of my female clients. I won't name her but she knows who she is. 1st of all this particular client is extremely fit with a athletically toned physique but slightly rilled me with a request to train towards being skinny. Normally I train clients to their specific targets and tailor their programme in order to achieve their request but this was one goal that I was prepared to go against and debate. First off skinny is not necessarily healthy and secondly skinny does not look good. Lets not confuse skinny with lean, slim or toned, they're completely different looks. 1 still has curves and a defined physique while the other can be likened to a clothes hanger. Women were designed reproductively to have curves so I really don't see the appeal to reduce yourself to skin and bone.

Strong is the new skinny........

Thankfully in more recent times there seems to be a change in tide with more and more women introducing weight training to their workout regime. Even though on the front of female magazines are still digitally touched up models creating an unrealistic image of what a woman should look like there has been more and more media exposure towards women doing weight training. I think this is down to more health & fitness knowledge becoming readily available via the internet, more fitness magazines & personal trainers like myself freely giving tips via Twitter (@Stoneimage), Facebook (Stone Image), Blogs (iMAGEchat), Youtube (STONEiMAGE TV) etc. women are becoming more aware of the benefits weight training brings to fat loss. Notice I used the term fat loss as apposed to weight loss, what weight training does is increase muscle, reduce bodyfat while increasing your metabolism too, so your body burns more calories at rest. You can have an amazing reduction in bodyfat, look a lot leaner and drop dress sizes without dropping too much weight. The fact is muscle is much more dense than fat so 2 women both weighing 60kg can look completely different if one has a much lower bodyfat and higher muscle percentage than the other. The one with the lower bodyfat and higher muscle percentage will look a lot smaller to her more flabby counterpart. Another reason for the tidal change is the increased knowledge that doing weight training will not automatically result in a woman resembling the hulk which even though the myth still exists it is slowly being eradicated. Weight training will give you the physique and muscle tone that cardio alone can't.

Strong is the new skinny......

Most of the celebrity women a lot of you look to when thinking of your future physique are working with personal trainers and doing weight bearing training. It was recently publicised that once stick thin Paris Hilton had now found a love for the odd deadlift or 2. Mel B, Jessica Alba, Jessica Biel, Jennifer Aniston, Halle Berry (the list goes on) all work with trainers and do weight training. Now there are some extremes like Madonna, Jodie Marsh or any other bodybuilder you can think of but these are results achieved on purpose, not just a natural result of weight training so ladies there is nothing to fear.

Mel B arrives at the gym

Jennifer Aniston in T-bar pose

Jessica Alba shows off her toned physique

Halle Berry is regularly at the gym

Jessica Biel is a self proclaimed gym freak

Strong is the new skinny........

I trained a young lady for the 1st time this week and brought her into the free weights area. Straight away she said she wouldn't go there without me as with all the men in the area she finds it intimidating. I can understand that its an area that the men gravitate to but its not the mens area and theres lots a woman could do in that area to also reap the rewards of muscle tone. I love nothing more than seeing a woman walk into the free weights area and get on with her workout confidently. A lot of the men are impressed to see a woman there rather than making it an intimidating environment. I have a client who is tiny in stature weighing around 53kg but she set a new Deadlift PB of 75kg and Squat PB of 80kg which is more than some of my guys, she grunts and gets the job done with the best of them. Looking at her you wouldn't assume that over 18months I've had her doing all sorts of different weight training and still her muscles are yet to rip through her clothes like some of you would believe to be the result of weights.

Strong is the new skinny.....

Ladies order your STRONGisthenewskinny tshirts for just £20 email info@stone-img.com

Go on give it a go, what have you got to lose apart from the Bingo wings, muffin tops, thunder thighs etc


Written by

Erron Dussard

Is it all in the genes?

• Do we all have a pre-set that physically we are stuck with from birth passed down from family generations before or are we in complete control of our physical state?
• Why is it easier for some more than others to lose weight or why is it within weeks your friend is sculpted like a god/goddess while you are still looking the same even though you do the same workout?
• If my parents have gained significant amount of weight as they've got older is this my destiny? or on the other end of the scale my dad is an adonis so naturally when I grow up I will be too.

All these questions touch up on the subject of genetics................ 

There is a lot of research going on at the moment to try and identify what it is in genetics that has one group of people respond significantly better to exercise than others. 

I train a numerous amount of different people who come in all different shapes and sizes. Some clients respond to weight training and gain muscle quickly while others don't, some can lose weight quickly while others struggle and with the different shapes comes muscle gains in different areas of their bodies, whether that be bigger bum, legs, chest, shoulders etc. 

When at the start of 2011 I done the STONEiMAGE Experiment where I ate a 5000kcals high fat diet a day for 8weeks my body changed but the changes weren't as drastic as I predicted, was this down to genetics I wondered.

Before

after 8weeks

I found it hard to put on weight, funnily enough I lost weight which was due to the muscle mass drop even with all the high fat, sugar and calories I was taking in without exercising. Even now when I go a small period without training or eating enough I start to lose weight, not talking pounds I'm talking kilos in no time at all. I realise that my body has a pre-set of the weight it wants me to be and will always go back to that setting when I stop training. I have a naturally slim build, broadish shoulders with long limbs similar to my father and no matter how much weights I do I will never resemble the hulk. What is your natural build? What is the build of your parents?

I believe we all have a pre-set that is mostly down to genetics but we can alter our physical appearance if we lead a particular lifestyle whether that be good or bad. Like my earlier blog about somatotypes our natural builds we inadvertently affect the way in which we respond to exercise. Luckily for me my bloodline is full of male and female sport enthusiasts and my dad often likes to boost that he had a natural 6pack without any specific exercise and even up to this day he still has a decent amount of muscle definition even at 50. So its fair to say that genetically i'm blessed but what about those who don't have a bloodline of physically fit and active ancestors surely they should not just assume they're doomed to slobbery, evolution will tell you that we can make alterations. Do you come from a bloodline of athletes? Does your body shape mirror that of your parents?

As a species we have evolved physically throughout the years, you only have to look at how the 100metre sprint times have dropped over the last 50yrs dropping from 9.98 in 1968 - 9.58 in 2009.

With that being said with new technology and new exercise methods have allowed us to physically move forward so that would suggest that genetics can evolve and be changed if you alter your lifestyle and exercise or do something different to the past generations.

Written by

Erron Dussard

STONEiMAGE Management LTD

@Stoneimage

It’s not just your personality she is into..........

What male body parts do it for the women?  here are the exercises to help develop the areas 

A few weeks ago I posed a question to my female friends which heated up my Blackberry and Facebook screen with non-stop feedback throughout the day. I asked the females to list their favoured parts of the male physique. Some answers raised a few eyebrows, with a surprising number of people mentioning hands, but there was a consensus for back, bum, shoulders, arms, abs and the infamous “V” spot. Not to mention cameo appearances for the chest and legs. More than anything, the excited flurry of response made it clear to me that women really do focus on a man's physical appearance just as much as we focus on their bodies. 

There were two main reasons for the attractions, the first obviously being sexual and the second was about the feeling of protection that a man provides. While the ladies loved a man with broad shoulders and strong arms to keep them safe, looking at ripped abs, a toned bum and a cut ‘V’ spot is a major sexual turn on. In general women prefer the look of an athletic swimmer rather than the bodybuilder type. So, if you spend most of your time bench pressing the heaviest weight in the gym so you can be popping buttons off of your shirts then I’d have a little re-think. I know the idea is to work out in the gym and exercise to improve your health and increase your lifespan, but let’s be brutally honest, deep down we go to the gym to make us more attractive and to increase our chances of appealing to the opposite sex. Now I’m not saying girls are only attracted by looks as there’s many other attributes that can get you leering glances from the females, but I stand firm when I say  the first contact you make with anyone is through sight. The girls have to look at your face and body first before they make conversation or even become interested in talking with you?  

Her first glance in the initial crucial seconds will have already given her an impression of what type of person you are and whether she is keen on you. So, you must be physically attractive enough before she becomes emotionally and psychologically attracted too. 

So back to what she likes........  

I’m going to give you some exercise tips to help build and sculpt the muscles she likes.  

The TOP 5: 

I’ll start with the favourite, 6 pack abs and the ‘V’ spot. Everyone has abdominal muscles as they are the internal muscles at the core of the body but it is one of the hardest muscles to bring out for all to see. Please don’t spend your time doing thousands of crunches as that will leave you with an unbalanced core as it targets just one area and if you have layers of fat over the abs crunches won’t shift that fat. My tip is to increase your cardio by doing some interval sprint runs, boxing, rowing or skipping to trim down. After the fat has gone then focus on some quality core exercises that work the whole region like the Plank. The ‘V’ cut is a natural progression of trimming down and having a good core. 

Second which may surprise you guys was the bum, it seems women like to see physically strong glutes as much as we like to see a curvy derriere. One thing that does amuse me is the guys that spend so much time on their upper body and completely neglect the lower half. We’re too busy trying to be the alpha male, impressing other male apes and showing our superiority that we don’t recognise how ridiculous it looks with a big torso and skinny chicken legs. The girls notice though and are not impressed by these disproportions, so guys up your squat and deadlift game. What you don’t know is through working the glute muscles greater testosterone is released into the body which will help you in your gains for size in the upper body also. 

Next was the back, another neglected area in the free weights room as obviously we can’t see our own back so we deem it not to be important. Women love a wide strong back as one female put it, “I like when it looks like you can sink your nails in”, yeah I know WOW!!! To build up your back you want to start doing wide-grip pull ups or if that’s too advanced use the Lat Pull down machine and also the earlier mentioned deadlift exercise hits the back as well as the glutes too. 

After came arms which was no surprise. When talking with an interested female notice how quickly and subtly she touches or glides her fingers across your arms (tale tale sign she’s interested). With that being said don’t all rush to grab the dumbbells and get curling straight away because the real size of your arms is really when it is straight (unless you plan to walk around with your arms curled flexing your biceps all day). Work your triceps by doing dips and narrow armed push ups as the triceps are the larger of the 2 areas around your upper arm. That is not the only part of the arm though guys, when getting specific the forearms were pointed out as a turn on too. Anything requiring you lifting your own bodyweight will automatically strengthen your forearms. 

Last of the 5, but the women assured me it wasn’t by any means the least, was broad swimmer shoulders. Broad shoulders are all about feeling safe and protected while being with their man. Now getting broader is a natural part of weight training but to really target the shoulders these two exercises will help, barbell shoulder press and lateral raises will aid in working the small different parts which make up the shoulder. 

 So that's all you need to know to get the body of her dreams. In the simplest of terms work your full body in a balanced way so that you are in proportion rather than over working the top half, as for a woman it is not at all attractive.

Written by

Erron Dussard

@Stoneimage

Variation: You wont get different results doing the same things

If you want different results, do different things

Keep the body guessing and avoid plateau!!!

We've all heard the saying "if you do what you've always done, you'll get what you've always got", so why do so many gym goers find themselves stuck doing the same routine and/or attending the same generically structured gym classes for weeks, months even years. When its time to looking at the scales they are left scratching their heads wondering if the scales have broken as their weight hasn't changed.

We are creatures of habit so I understand that if you enjoy something then you'll do it time and again, but the body doesn't work like that. We have been perfectly created to adapt to our environment and the stresses we place the body under. Within 2-3weeks your body will adapt to your workout and it is at that point you need to switch it up and push yourself more with either repetitions or weight. Take your mind back to your 1st proper workout and the aches and pains you felt days after. Also remember after a few weeks, that pain became less crippling after each training session....... That there is the muscles adapting. That aching feeling is known as Delayed Onset of Muscle Soreness (or DOMS to us fitness fanatics), this is created by micro tears in the muscles after a tough workout which the body then repairs itself stronger so that the previous workload can be dealt with better. I have been training for years and I still yearn for DOMS after a workout, I see it as my only indication that I've worked out. I'm the same with all my clients, if after a session they don't feel the ache the next day then I know that their body is telling me that it is time to step it up. I'm always pushing myself and my clients to see how far we can push ourselves (actually how far I can push them) in order to reach our true physical potential.

There is no space for plateau when you vary your workouts, your muscles will respond better to variety and the results can be endless. Every 2-3weeks push yourself a little harder, increase the weight slightly or increase the repetitions. After 6weeks completely switch up your training programme, incorporate something new and not only will you benefit physically but mental stimulus too. It must get highly boring doing the same old thing, not seeing any results, restore the fun and enjoyment into your training. Here are a few ideas of the things I have incorporated into my training to add another dimension. Bikram Yoga (yoga postures performed in 40degrees heat) for improved flexibility & balance,

High Intensity Circuit training for anaerobic fitness and fat burning Sprint sessions at my local running track with my running club STONEiMAGE Runners. Bikram Yoga is fast growing, there are various studios scattered across London and they will offer you a trial period for a reduced price so you can try it out. Circuit training is easy and you don't need much equipment, just follow a method of doing numerous exercises one after another without rest in between. Running Clubs: you're never far away from a running club who will offer you the chance to push yourself with the added group morale and social aspects provided by the other runners, search online for your local club.

I challenge you to get out of your comfort zone and try something new NOW!!!!

Remember........

If you want different results, you must do different things.


Written by

Erron Dussard
STONEiMAGE
@Stoneimage

Vanity or Life longevity

Why do some of us pay a regular fee per month for a gym membership, spend a small fortune on training attire, Hire a personal trainer, take part in group training or push ourselves to the limits expending blood, sweat and tears on regular basis?

 Is it down to our wish to feel healthy and live longer or is it all about our desire to look better, whether that be for ourselves or possible suitors?

Over nearly 3yrs being a personal trainer I have trained over 100people and I can count on one hand excluding my pinkie finger and thumb the amount of clients that upon our 1^st consultation have said to me that their main aim is to just feel healthier and improve their living. The requests are normally to lose weight and tone up which I would assumingly relate to appearance based goals, correct me if I’m wrong. Now I’m not saying that we are so self obsessed that all we want to do is to be able to look at ourselves in the mirror and literally want to pounce on our reflection but however you want to sugar coat and justify your attendance in the gym, the underlying reason tends to be that of vanity. Now there’re obviously different levels of vanity and some like to go overboard but we all have a bit of that vain self-loving in us and there’s nothing wrong with that. If you don’t love yourself why should anyone else.

As a personal trainer I know the deeper impact of exercise that cannot be seen to the naked eye, such as the chemical and psychological benefits of regularly exercising. The most commonly spoken chemical benefit of exercise is that of the release of endorphins into the body after an intense workout which leaves you feeling exhilarated in the same way as you would after orgasm. Naturally produced by the body, endorphins are possibly the best (and most legal way)way to achieve a natural high. Psychological benefits include greater self-esteem, confidence, stress release and improved mental alertness. 

My conclusion is that it is more often than not vanity which brings you to the world of exercise in the first place but it’s the health benefits (some of which I listed) which keep you exercising and make that lifestyle change. Simply put they both work together in helping you to become a better you.

Written By

Erron Dussard

STONEiMAGE Management LTD

@Stoneimage