Tyrone London Auditions for Mr March

Foundry Personal TrainingFor a 1st of March treat we thought we’d give you a brief snapshot into the training regime and 2011 transformation of one of our excellent personal trainers, Tyrone London.

Standing over 6 foot, weighing nearly 100kg at 8% body fat, Tyone is well known in The City of London as a top notch personal trainer who not only gets great results with his clients but walks the walk when it comes to his own training and diet.

These photos from a recent fitness photoshoot by the photographer Phil Young demonstrate what great shape he’s in; so Ty wanted to share some inside knowledge into what works for him and some of his clients.

Personal Training LondonTyrone spent the last part of 2010 reducing his body fat so that this year he could focus on adding lean mass and getting even stronger.

In January he was 92kg and we’ve just weighed him at 99.4kg. 7.5kg in 2 months – not too shabby!

So, for those wondering what it takes to get strong and lean, firstly make sure the words determination and committment are in your vocabulary:

Tyrone’s Split routine:

5 day German Volume Training cycles split into chest/back, arms/shoulders, quads and hamstrings with additional calves exercises twice a week.

For the uninitiated, beginner GVT cycles involve a huge amount of volume (10 sets of 10 reps), slow tempo and only one main exercise per bodypart. Hard work yes, but a very effective way to add mass quickly due to the extraordinary stress on the targetted muscle fibres.

Tyrone’s nutritional tips for adding lean mass includes:

Lean cuts of Turkey, Chicken and 8 Eggs for breakfast.

Good carbs post workout (for those who can handle them) in the shape of  brown rice

Add forest sized amounts of greens with every meal.

He supplements with Pro Greens, Whey Better and Omega First from our own range here at The Training Shop, the City of London’s first and only specialist health and fitness shop.

If you want to ask Tyrone a question about your own training  or are interested in personal training with an excellent conditioner who will never give you a programme he hasn’t done himself you can email him at tyrone@foundryfit.com

Why exercise won’t make you fat and more nonsense du jour…

Corporate Health & Fitness Talk London

One of many Corporate Health Talks in London

One of the things which keeps me busy and I enjoy a lot is giving talks to corporate groups here in the city in London. My recent audiences include executives from major banks like UBS and RBS, law firms such as WGM, and companies such as Innocent drinks, Whistles, and several more.

A common theme at all these talks is bewilderment. The public at large are being bombarded with ever increasing volumes of nutrition and fitness dogma, often from those who lack the understanding (or what Ben Goldacre would call ‘intellectual horsepower’) to interpret evidence correctly. Even more worrying are those who knowingly ignore, twist, cherry pick, or simply falsify ‘evidence’ in an attempt to sell a catchy concept, product, course, or pill to the end user (be warned, this can happen on all sides from both those who carry out, read, and print the studies through to those who interpret their results). Questions I get range from the sublime to the ridiculous but all highlight a state of confusion that leaves the consumer more vulnerable to the next fad diet/product/treatment/potion etc.

The latest crazes in our industry include pseudo therapies, ‘alkalising’ diets or water filters, miracle fat removal creams, and possibly the worst offender – the notion that exercise might just be making you fat (which is of course complete and utter rubbish). I wish I had the time to go into serious depth on these issues but for today I am going to focus on the latter one, which gained recent coverage in this column from the Guardian. http://m.guardian.co.uk/commentisfree/2011/jan/05/gym-genius-con-exercise-hungry?cat=commentisfree&type=article

[Read more...]

The Foundry Slow Carb Lunch – now available in Poncho No. 8 Spitalfields and St. Pauls

Poncho No 8

Our new S-Lo Carb Box

For ages our clients have been asking us where they can buy a low carb healthy lunch that’s quick and convenient. Not content with simply giving advice, Team Foundry have convinced a local City restaurant to make one for us!!

After a weekend of speculation, we are delighted to announce our powerful collaboration with the Team Poncho No.8 to launch the Poncho S-Lo Carb box at their Liverpool Street Spitalfields and St. Pauls restaurants. [Read more...]

Food For Thought

James Lamper, london trainer network, nutrition, fat loss, liverpool street, gym, london

The secret of keeping grumbling bellies at bay

Last night I attended the latest London Trainer Network event with the ever charming guest speaker, James Lamper, health psychologist to the stars, the troubled and the every day person.

OK, as I’m not a personal trainer, it is a bit of a cheek to go to such events under false pretences… but what I learned about myself, my habits and how to break them was invaluable.

James predominantly discussed issues surrounding our relationship with food, and how trainers can tackle these issues with the co-operation of their clients.

Everyone uses food for different needs and so every relationship is different. However these are key things I learned which anyone can put into practice:

1. Visualise your goal. Where do you want to be? This creates an enormous sense of contentment and keeps you motivated in the face of adversity

2. Do you notice the difference between body hunger v emotional hunger?

  • Make a food diary including what time, where and what you ate. Note your thoughts, feelings and emotions. Can you see a pattern emerging?
  • What can you do to change any emotional behaviour around food?

3. Slow down your eating habits

  • Try putting down your knife and fork between each mouthful

4. If you are an emotional eater, before grabbing the chocolate bar, name the emotion you’re feeling and feel comfortable sitting with it and wait for it to pass. Deep diaphramatic breathing can really help you deal with this.

5. Stick to Pareto’s 80:20 principle. Be good 80% of the time, and enjoy yourself the other 20% of the time. Enjoy your treats, eat them slowly without guilt which will free you from dieting mentally.

At the end of the day, when we go to sleep, our bodies RESET and when we wake, we face a brand new day.

If you would like to understand more about your or your clients’ relationship with food and weight loss, James and Graeme Marsh will be hosting a seminar on Saturday 26nd February. Please see Weight Loss Results Seminar for more details or email graeme@foundryfit.com.

Big food businesses to solve big society’s big waistlines?

Mr Lansley has been at it again…….

Andrew Lansley

Andy 'let them eat cake' Lansley

Health secretary Andrew Lansley came up against the acerbic reparte of the Foundry’s own Dave Thomas back when he was in opposition. His disparaging and needless remarks on Jamie Oliver’s attempt to encourage healthier eating in our kids though didn’t stop him taking up his new role as health secretary when the new government was formed (despite Dave’s best attempts). Private Eye hinted at close links between the then shadow health secretary and the Tesco Corporate affairs director, who certainly won’t have minded Oliver and hence Sainsbury’s taking a bit of a bashing. He was also a key player in seeing the eradication of traffic light labelling on foods via the European parliament, much to the dismay of organisations like Diabetes UK and the British Heart Foundation and allegedly at a cost of 1 billion Euro to the lobbying groups that so vehemently opposed it worried it might actually help people to select healthier options (or put them off buying the high margin crappy ones). Significant lobbying from the food industry probably shouldn’t be terribly surprising given that up until the end of 2009 Lansley himself was a paid Director on the board of Profero, an agency that represents (amongst others) Pepsi, Pizza Hut, and Mars. This man knows what he’s doing when it comes to representing the food industry, but the question is ‘does he know what he’s doing to improve public health?’

Mr Fox, would you mind watching my chickens for a while?

nutrition personal trainer personal training fat loss londonThis week the excellent Felicity Lawrence, who has authored two investigative books on the food industry, revealed Lansley’s latest decision to take advice on deciding government policy from the likes of Unilever, PepsiCo, Mars, and other leading nutritional luminaries. This has been analogised in the article to putting the tobacco industry in charge of policy on smoking. Except it isn’t. It is much, much, worse. The Department of Health’s reluctance to legislate in favour of voluntary agreements is hard to reconcile with the overriding commercial interests of companies such as Macdonalds or Tesco. Really, this is letting the fox mind the chickens. You can be confident that the moment your back is turned the fox will be unable to resist its evolutionary nature and start laying into those tasty organic, free-range chickies.

Are we to believe that supermarkets and junk food retailers will behave any better? Will they truly subscribe to Dave Cameron’s message that we are ‘all in this together’ and put profits on the line for the greater public good ? It would seem that several of those involved in these ‘responsibility deals’ that Lansley has formed are worried they might not. Both Professor Ian Gilmore and Professor Tim Lang are cited as having real concerns about this union and I can’t say I blame them. Given that the responsibility group for alcohol is being chaired by the head of The Wine and Spirits Association, it is hard to see anything meaningful coming from this. Cutting down the problems with drink related illness, and the serious social issue of younger children abusing alcohol is diametrically opposed to the interest of the WSA members. As an interesting aside the Fitness Industry Association are involved, who according Ms Lawrence ‘represent personal trainers’. Well that is news to me and am sure it is news to the many fitness instructors in London currently earning beneath the London living wage, while their employers enjoy multi-million pound profits. However, that is a story for another day…

No nanny state for us, the truth though may be far more sinister….

Clearly Lansley is reluctant to look at legislating to improve public health, believing instead in personal responsibility. You have to wonder, does he have such incredible faith in human nature that everyone will just start ‘eating healthily and exercising more’ or does it suit the agendas of those who while paying lip service to healthier eating will continue to promote the obesity, illness, disease, and drink-related conditions that are overburdening our already creaking NHS? Clearly though the supermarkets and big food giants already have a strong link with those who decide food policy as DEFRA records clearly show in the meetings between civil servants and the PR machines of these companies. So, maybe it is as naive of us to think that government can set policy free of influence from the industry players, as it is to think that people will just magically change their dietary habits overnight. Personal responsibility of course must form part of the solution, after all, we can’t force people to eat more or to up their exercise. This is where the tobacco analogy does carry weight. When the public health risks of tobacco became clear the government took steadily more draconian measures to reduce it, taxing them more, controlling advertising methods, printing health warnings, and making it socially unacceptable to partake.

Something drastic needs to be done and this seems like more ‘quangos’ (wasn’t there something in the manifesto about getting rid of these ‘think tanks’) to sit around working out how to pay Paul without robbing Peter. Contrary to the Health Secretary’s stance, it is about a whole lot more than simply encouraging everyone to eat smaller portions and increase their activity levels through their strong moral sense of personal responsibility. These facile strategies alone simply don’t and won’t work.

Fenugreek improves strength and body composition

Fenugreek Improves Strength and Body Composition

Fenugreek Improves Strength and Body Composition

According to a new peer reviewed study in the Journal of the International Society of Sports Nutrition, Fenugreek, a leguminous, annual plant originating in India and North Africa, can turn the wobbliest moobs in rock hard man pecs…maybe.

The study looked at the effects of 500mg of Fenugreek supplementation on strength, body composition, power output and hormonal profiles in 49 Resistance trained males using a double blind test versus placebo tablets.

We have used the Fenugreek products for awhile here at The Foundry, Personal Training, central London, to help clients with blood sugar and insulin resistance and there is a large body of evidence looking at its role in the regulation of insulin and hyperglycemia.  Even we were surprised by the results of this study however. As expected there were no clinical side effects of supplementation, but the results were statistically significant compared to the placebo group over 8 weeks of linear resistance training.

Body composition:

The Fenugreek group experienced a significant reduction in body fat percentage losing 2.34% compared to only 0.39% in the PL group.  The authors believed this was largely due to the increase in lean mass; an obvious point but an important one to make for those fixated on the number on the scales. Body fat DOES NOT equal weight!

Strength, power and endurance:

The intervention produced significant increases in upper- and lower-body strength, which the authors suggest might be even more significant beyond the 8 week period as performance increased in the Fenugreek group between weeks 4 and 8 but not in the placebo group.

Leg press 1-RM (FEN: 84.6 ± 36.2 kg; PL: 48 ± 29.5 kg, p <0.001), and bench press 1-RM (FEN: 9.1 ± 6.9 kg; PL: 4.3 ±5.6 kg, p = 0.01

Endurance and power were not significantly improved which makes sense due to the training programme used however there was evidence that a longer study might lead to an improvement in power output.

Hormone profile:

One of the most interesting aspects was that Fenugreek products often claim anabolic potential with very limited, if any, human studies to back this claim up. The authors found that there was no statistically significant between or within group differences for any of the measured hormone variables, except for free testosterone.  Although a between group difference was noted for free testosterone between weeks 4 and 8, they dismissed its relevance  due to the fact that it did not significantly change over time. So this remains a bit of a grey area but for now the ‘testosterone boosting’ claims remain unsubstantiated.

Conclusion:

Fenuplex may Improve Strength and Body Composition

Fenuplex helps with blood glucose and insulin management

Well, if subjects got stronger and leaner despite the absence of anabolic changes, something else has to be going on.  I would imagine insulin plays a big role here, as we have had noticeable success with fat loss and insulin management using ‘Fenuplex’ with clients, a fenugreek product by strength coach Charles Poliquin.  The authors don’t speculate on the exact mechanisms but I would imagine the effect on insulin and blood glucose management may well be in part responsible.  They do state however  that: “500 mg of this proprietary Fenugreek extraction had a significant impact on both upper- and lower-body strength and body composition in comparison to placebo in a double blind controlled trial”.

This matches our clinical experiences and we will continue to use Fenuplex to assist clients with stubborn fat loss but it’s always nice to see new research to back up  supplement claims and suggest possible new applications in strength conditioning.

Thanks to Graeme Marsh for sending me the original study.

The full study is available here: Poole et al. 2010

Fenugreek improves strength and body compositiona ne

Do you fart a lot?

“Yes…” said Tommo Littlewood “when I eat bread.”

seminar nutrition gut health foundry liverpool street personal training personal trainer keith tommo littlewood functional medicine

Back to school

Wednesday’s seminar with Tommo, “Embrace your gut instinct”, was not for the squeamish. Starting with a discussion about the Poopie Police, the sources of gut dysfunction in the modern world are wide and varied; in fact it seems near impossible to avoid them! Take water for instance: a large body of scientific evidence suggests plastic bottles may leach chemicals (BPAs) into bottled water with unknown health effects, while tap water has its own disadvantages.

Much of our gut health hinges on balancing bacteria levels: eliminating the bad and encouraging the growth of the beneficial. But don’t be fooled into thinking drinking a Yakult a day will help with the “good bacteria”. As Tommo warned, these, and similar, products contain so much sugar that simply encourage the bad bacteria which feed off these simple sugars. Clearly they forgot to mention this in their advertising campaigns!

Having run through our nutritional questionnaires, highlighting any areas of priority, it was time to find out how to overcome these issues.

One of the key factors affecting gut health which was discussed last night was that inevitable modern life terror: stress –from physical, chemical and emotional sources.  You can read more about the effect stress has on you and learn steps to do so here: What soothes Graeme’s aura – Why gear grinding is bad for your health and your waistline

To overcome gut issues Tommo talked about the 4 R’s: Remove, Replace, Repair and Reinocculate. Simple steps to follow, the only thing you need is plenty of time to prepare and action.

Although some of the suggested steps may seem too time consuming to put into practice, I’m liking Tommo’s 80:20 rule; be good 80% of the time.  With my half price nutritional consultation in my hand, I’m going to follow in the steps of some of last night’s attendees and get the full works from the inside out from our specialist Tommo.

If you were unable to attend last night’s seminar and would like a copy of the presentation and seminar notes, these can be purchased from The Foundry. Please contact helen@foundryfit.com for more information.