Author Archives: jasper

Press Up Challenge

Although this might sound relatively easy, try doing 100 press ups in 4 minutes. You’re allowed to have rests i.e. it doesn’t need to be 100 in a row.

Remember your form/technique – arms bent so your chest is 3 inches off the floor and extend all the way up.

At a rate of 2 seconds per press up, there’s still a window for a 40 second break.

Will training with more clothes on help me lose weight?

First of all, losing weight is NOT the same as losing fat.

Wearing more clothes (clingfilm or a bin liner etc) during training (usually cardiovascular) will make you sweat more, but will not help you lose fat.  You will sweat more, therefore decreasing the amount of water in your body (weight drops temporarily), but when you rehydrate after training your weight will rise again.  Think about a sauna, people don’t miraculously lost fat and get fit just by sitting in a sauna.

I would not recommend this approach for weight loss, unless you’re specifically looking to drop weight for a short period of time for example a weigh in before a boxing bout.

Notes from weight training eBooks (BFFM and Holy Grail)

I’ve been reading two eBooks about resistance/weight training and diet: burn the fat, feed the muscle; and the Holy Grail.  I made some notes, because I’m geeky like that, and thought I’d share them with you:
  • Repetition guidelines:
    • Strength/Power 1 – 5 reps
    • Hypertrophy (size) & some strength 6 – 12 reps
    • Local endurance/ little size 12-20 reps
    • Abs & Calves 10-25 reps
  • More sets and exercises are not necessarily better. Better training means more intensity, good exercise form and continuous progression
  • Eat both protein and carbs in the post workout meal. Carbs eaten after workouts will replenish glycogen, restore blood sugar, and cause a beneficial insulin spike, which will suppress the catabolic hormone cortisol, and drive amino acids into the muscle cells.
  • Do cardio and weights separated into 2 sessions, if possible. 
  • To maintain good flexibility, you should stretch three or four times per week. To increase flexibility to the maximum level possible, you need to stretch on a daily basis.
  • Goal Setting:
    • Focus on one goal, not conflicting goals. 1) fat loss 2) Muscle gain 3) gaining muscle and losing fat at the same time (the Holy Grail!)
    • Set long term and short term goals
    • Goals must be SMART (specific, measurable, achievable, realistic and timebound
  • Body fat % classifications:
    • Lean = 10 – 14%
    • Ripped = 3 – 6%

Coaching and Competitions

I’ve been coaching the GTI Squad which has been a great experience, although I did underestimate the amount of work required sorting out the logistics for competitions.Keen GTI sparrers travel up to three hours on a Sunday morning to train, which is greatly appreciated.  However, this is now becoming a barrier for some people, which is a shame and I’m not sure what the solution is…. I could rotate the squad sessions in different venues, but then if I go north, it makes it difficult for the people in the south and vice versa.  If anyone has any suggestions, it would be much appreciated!

We have our first “away” non-GTI squad tournament coming up, in Scotland.  I’m hoping this will be a good chance for people to bond and improve the team dynamics.  Things are looking good, although a long drive, it’ll be a nice little road trip and we can also enjoy the sites of Glasgow.

The following week is the PUMA World Championships, which I’m hoping a formal GTI Squad will be debuting.  I’ve made the next squad session compulsory for those who want to be considered to be in the team, we’ll see how that goes…

Two other points before I sign off: I’ve bought the squad a bunch of skipping ropes, which is turning out to be a great little investment – it provides an effective and “fun” warm up.  I do 3 minutes skipping, 3 minutes jogging and repeat this two times (will probably need to cut it down to two minutes and do three rounds – people were hanging last time)!  Final point, I used a round timer in the last squad session – big LED screen and loud beeps indicate rest period, round times and 10 seconds to go etc, and its programmable which means I can join in too :-)

Skipping ropeRound timer
Worthwhile kit investment