Fats: The good, the bad and the ugly!

Fats:  The good, the bad and the ugly!   

 It’s time to clear up some of the clutter around fats.

Did you know that fat is an energy source? Did you know that fat has just over double the energetic output of carbohydrate? And did you know that fat helps you to lose weight?

You probably did. But at the same time you probably also knew that fat makes you fat, fat has a lot of energy and overweight people are called ‘FAT’ people so I shouldn't eat fat.  

Especially for those born before the year 2000, you will have been taught that FAT IS BAD. Eat everything low fat! It’s all in the adverts.  Low fat yogurt to look like the model they paid to hold it.  Low fat cheese - Low fat milk - Low fat Mayonnaise… I’m fishing for ideas now because I don’t eat anything low fat (or at least that is advertised and altered to be LOW FAT).  

Image 1: Proof that fats are structures - Not the devil (Otherwise they would be called Damians...)

Fats are found in NUTS, SEEDS, MEAT, FISH, EGGS, DAIRY, AVOCADOS, OILS, NUT BUTTERS, OLIVES, TOFU and I'm sure many other sub-foods.  

So here are 3 facts regarding FATS and why you should be eating a lot more of them.

• 1 gram of fat = 9 Kcal compared to 1g of Carbohydrate = 4Kcal

This means that eating smaller portions of these provide high fat food will give you with the same amount of energy that just over 2x the size of the meal   would have to be in carbohydrates.  

• Most food, if not all food listed above are also packed with protein.  

Protein is proven to fill you up for longer and you can test this.  People say they feel fuller or more energised and less hungry when they eat a protein based breakfast compared to that of a Carbohydrate based breakfast.  This is relevant because as i mentioned you can pick a high fat breakfast and feel fuller longer due to the protein.

Try it for yourself.  

Day 1- Eat something like a Banana at 7am and see how long it takes till you are hungry again.  (I would say the typical toast breakfast but I’ll put an article out soon as to why this is not a good idea however for science and your own good, try it).

Day 2 - Eat some eggs and avocado or a handful of Almonds again at 7am.   

• There are such a thing as good fats

Good fats come from natural foods.  Nuts, seeds, meat, fish.  I won't repeat the whole list but, these fats have not been chemically altered.  The chemical structure that is, has not been changed.  It’s not processed or fake.  

• The body does store energy as FAT

But it also stores it as sugar in your muscles.  The point I want to make is that you need some storage, and you can never be healthy and deplete all of your storage.  However you can reduce the amount of Fat stored in your body by simply eating less.  Only eating what you body needs will mean energy in is energy out and you stay the same.  Eating less energy and energy being used will cause weight loss and eating more energy than required will cause an increase of fat storage.  Simple stuff.  But it doesn't mean avoid fat.

IT MEANS AVOID OVEREATING!

Exercise of the month - The Pull Up

Exercise of the month

 Moving forward in life is part of our instincts and survival.   It is even apart of our anatomy, lifestyle and environment.  Everything we do is in front of us.  Driving a car, using a computer, phone or tablet, cooking, cleaning, everything.  This causes the body to naturally fall forward causing a rounded shoulder look.  Posture is affected, back and neck pain occurs and all of this due to over us of the forward pulling muscles of the body. Oh and gravity!  Don’t for get that evil natural consequence.   

Joking aside, we need to do more movements that work the back/pulling muscles.  So the pull up is perfect for this.  Using the biceps, latissimus dorsi, trapezius, and rhomboids.  You will also use stabilizing muscle groups such as abdominal rectus, obliques and depending on the type of pull up even the glutes will be holding you up.  

So before you get scared and think you have to do the same style of pull ups that machine in the gym does.  And by that machine I mean the balled tattooed beast man does, you actually will only need variations, minimal kit and possibly even progress rapidly through.

The Pull Up

My favourite exercise, as I'm sure a lot of you will know is… The Pull up!  

So it's time to do some variations:

1- TRX pull up

2- Australian Pull up  

3- Chin up - Body weight or assisted

4- Wide grip Pull up - Bodyweight or assisted

Challenges with the pull up:

This is a very hard movment, in the sense that to lift your whole bodyweight up in repetitive fashion is very hard and dangerous for some.  However there are ways to make this exercise easier for begginers and build up to advanced.  

If you are overweight then of course the more weight you lose the easier this exercise becomes and as you lose weight you will be increasing strength so be patient to get from a TRX pull up to a Non assisted Wide grip pull up.  

1. TRX PULL UP

So for this exercise you will need a suspension trainer.  If you do not have one you can get one here or for now jump to exercise number 2. Australian Pull ups.  

• Step 1 setup the suspension trainer

Easy to do, on a door frame, on a Tree or some form of support system that will take your weight.  Wrap the straps around the object, clip kit together and adjust the straps to about hip height.

• Step 2 Grip & Start position

There are multiple ways to grip with the TRX pull up however, for now we will go with the basic grip.  Take hold of the main handles of the suspension trainer so that your fists are closed but inwardly rotated so palms face towards each other.  Take hold of the TRX facing the structure you have tied it to, lean back with straight arms keeping your eyes towards the top of the TRX, your body straight and feet flat on the floor.

• Step 3: Adjusting difficulty

Your body weight is what will control the difficulty of resistance in this exercise.  When you lean back and allow the suspension trainer to take your weight, you can alter the difficulty level by adjusting the angle.   To do this simply walk towards standing up straight to make it easier and walk forwards leaning further back to create a more acute angle and harder difficulty.

• Step 4: Movement

Keeping your palms facing each other in the start position, you will start the pull up movement by pulling your shoulder blades back followed by your elbows towards your ribs and your thumbs towards your armpits.  Make sure this is a slow and controlled movement.  Squeeze your muscles around your upper back at the top.   Then when you release, slowly lower yourself back to your start point.   As soon as you reach the start point repeat the initial movement.   Complete these 3 x 15 making it harder each time until you can pretty much lie down and pull yourself up.  This will take some time.  So here is a progression program.  

• Step 5: The program

3x 15 reps for 3 days a week for 4 weeks  (Where ever you can complete the reps with a slight struggle at the end).

3x12 reps 4 days a week for 3 weeks (One or two steps forward / making it slightly harder than before)

4x8-10 reps 4 days a week for 4 weeks (Again slightly harder, really slow down with these lower rep ranges.  Feel everything pulling you up and lowering you down with control.

5x5 reps 3 days a week for 2 weeks (Take longer rests between each set now and make this the hardest you can whilst still maintaining good form.  Two minutes rest should give you enough time to re energise.  After these 2 weeks repeat making each step harder than last time).

2. Australian Pull up

• Step 1:  Finding the right bar

For this style of pull up you will need a bar that is relatively low to the ground.  For anyone who goes to the gym, using a squat rack or smith machine is ideal.  If you do park workouts then usually where you find pull up bars they have lower ones or a set of dip bars.  About hip height is what you are looking for.   Alternatively you could use a broom stick and chairs, however please make sure it's strong enough to support your weight and isn't going to roll of the chairs!   I am not liable for this going horribly wrong.

• Step 2: Grip & Start position

The grip you will use is an overhand grip.  Start by lying on your back, the bar above your chest.  You should be able to just about reach it with you finger tips.  This will ensure you can get a full extension in your arms.

Sit up slightly and take hold of the bar, roughly shoulder width apart and with your palms facing your feet.  Dig your heels into the floor and hold your body straight keeping your arms straight and eyes locked on the center of the bar.  

• Step 3: Adjusting difficulty

To make this exercise easier, just bend your knees to put some weight into your legs. You can also walk up slightly to shift your weight distribution.  However this exercise is more challenging for most than the TRX pull up so please revert back to that exercise if this one is next to impossible to complete a rep.  IF YOU CAN DO ONE REP YOU CAN DO THIS EXERCISE! :)

To make it harder, flatten up the body and make sure your chest is directly under the bar.  The angle and depth will really challenge you.

• Step 4: Movement

Exactly the same as the TRX pull up, initiate the movement from the shoulder blades, pulling them back towards each other.  Follow by bending at the elbows, imagining you are elbowing something behind you and keeping them shoulder height.  Aiming to get the bar to touch or as close to the chest as possible.  Slowly lower yourself back down.

• Step 5: The Program

Complete the program exactly the same as with the TRX pull up.  When you can do at least 3 sets of 10 in the lowest position you'll be able to start moving up to an assisted pull up.  

Another tip, to really challenge yourself. Once you have fatigued at this new exercises.  Complete the easier version (TRX pull up) until you fatigue in that as well.  You will find it harder than normal and that is good because it means you did a good job with the Australian pull up.

3. Using a band to assist the Chin up and Wide grip pull up

• Step 1: Assistance types

There are two main types of assisted pull ups.  Those big machines in the gym that you adjust the weight to counter your body weight or using a giant rubber band.  

Of course the best method is with the band as it allows a greater freedom of movement and can be done anywhere with a suitable bar.  So those are the ones I will demonstrate here for you.

• Step 2: Grip & start point

Chin up - Palms facing towards you and inside the shoulder width area.

Pull up - Palms facing away from you and shoulder width or wider.

Some bars will have many grip styles, you can play around with the handles and see what you prefer to start with.  

• Tie the band around the bar above you.
• Use something to stand on for this to start with.  Incase it goes wrong you will have something to stand on so the band does not recoil into your face.
• Place one hand in the grip position for the style of pull up you are choosing. (CHIN UPS ARE SUPPOSED TO BE EASIER TO START WITH).
• Bend your knee and place it through the band loop, somewhere along the shin again so the band doesn't slip.
• Take both hands onto the grip now and then take your back foot of the supporting object.  Allow yourself to hang and get used to the position.

• Step 3: Movement

Chin up - From the hanging point, pull your shoulder blades back and then drive your elbows into wards the side of your ribs.  You should drive up towards the bar.  Keep your eyes on the bar so not to hit your head and push your chest up towards the center.  Slowly lower back down to a hang then repeat.  

What bands should I use?

I would highly recommend buying two bands.  One middleweight and one light weight band.  I carry both with me everywhere and you can use them for many exercises.  However in regards to the pull up it means you will be able to use both if necessary to start with and then progress to only using the middleweight band and finally using the lightweight one.  You will also be able to make a longer workout by using more assistance as you fatigue.

Where can I get them from?    Just pop into the HUMAN PHENOMENA STORE!

4. Non assisted Pull ups

I do not need me to tell you more.  Just throw the band on the floor and have a go at the pull up you have been practicing.  

This really does take time to get to.  I have been doing things like this since a kid and never stopped so I am able to support myself well through my shoulders.   If this is your first time training, start with the TRX and slowly build up.  

Finally, always warm up!  In this case with trx pull ups and increasing the difficulty as you go.  Check out my blog for other warm up movements in the:

7 EXERCISES YOU SHOULD BE DOING EVERY DAY! SERIES

Keep an eye out for more shoulder and upper body strengthening exercises coming soon.  Thank you for reading and taking the time to become a better version of you.  Remember that the HUMAN PHENOMENA shop is now open for any kit you may need both in health and fitness.

NO EXCUSES | OPTIMISE YOURSELF

Damian

Self Beleif

High performance

Life + Sport

Self Belief...

Do you believe in yourself?

Self belief can be built.  Usually the vision scares you and that is OK.  The best things in life are on the other side of that fear that you have.  So it is time to build yourself ready to take it on.  

What do you believe you can do.  Why do you believe that?  Have you done it before,  has someone you know done it? Have you worked your way up and know if you keep working at it you will be able to do it?  

This is evidence.  Proof that it's possible, proof that you can do it.  You've probably done something before that although you didn't complete straight away, you will have chopped down step by step and got closer and closer until finally you achieve.  

This is all evidence that you can progress in that area.  So what ever it is right now, today that you want to get done this year.  Remember that it's all about building up to the big league.  There is no overnight success.  Build up the evidence and prove yourself who and what you are and can be.  The only limits are YOU! And YOUR EXCUSES!

7 Exercises to do daily (Part 7)

7 Exercises we should be doing every day.

I hope you have found value from these exercises over the last 7 weeks. By now you should be finding a short routines nice and simple to implement. Maybe even twice a day. As all of your major joints are opening up, you may find that there is less pain when performing daily tasks and exercises.

Where to go from here?
Options that I have made currently possible for you are:
Life performance - My life performance program is unique and molded to you.

CREATE YOURSELF:

'CREATE YOURSELF'
THE NEW HEALTH & FITNESS RETREAT BY HUMAN PHENOMENA

This is a fantastic opportunity for you to immerse yourself into exercise and a healthy lifestyle.  

You will be with a small group of like minded individuals and myself for a whole week in a beautiful villa, situated just outside of Portugal's southern town of Carvioero.  

You will get... 

Your own individualised program designed to increase your health, body and mind very similar to what I provide in my Life performance programs.  This week is all about you and how to help guide you best to increase your energy and experience in life. 

FIND OUT MORE ONLINE
HUMANPHENOMENA.COM

If this is your first encounter with these 7 exercises, make sure you begin with #1 here!

Deep Squat

  

Start: Stand with your feet shoulder width apart, the inside of your food on the outside of your shoulder. Imagine yourself on a big clock with 12 o'clock in front and toes will point slightly out towards 10 and 2. Finger tips being your ears, elbows bent and pulled back. Squeezing your shoulder bladed together with your chest up and looking straight forwards.

Movement: Pull your core in, squeeze your gluts to set up your pelvis and push you hip backwards. You chest will drop forwards but keep it open looking forwards pulling your elbows back. Continue to push you hips back as you now bend your knees, pushing them out so they remain inline with your toes rather than coming in towards each other. Go as low as you can, if possible below parallel. Now you can place both hands together in the center of your knees with you elbows pushing them out to gain a stretch in your adductors (inside of your thigh).

How many: Try holding this position for 2 minutes! Beware, this will be tough for most. So begin with 10 seconds and do as many times as you can or 12 x 10 second holds. Then each time you do it hold for 5 seconds longer until you can hold 4x 30 second holds 2 x 60 second holds and then finally 1 x 120 second hold.

Common mistakes:

1. Lifting your heals - This could be a confidence barrier as well as tight muscles or technique. Take it slow and keep you heals down consciously. Slowly increase the movement. If the problems persists send me a picture or video and I can help you out with this one. It can be tough

2. Leaning too far forwards or falling backwards -  Try taking shoes off or using flat shoes. You may find this makes things worse due to the lack of a heal however you will not fall forwards so much to start with. Also remember to keep your head up looking forwards this will stop you losing your

3. Knees dropping inwards - Simply try to push your legs outwards as you do the exercise or place you arms inside to guide them as you go down. You can also use a resistant bang found in humanphenomena.co.uk to go around your knees. This will pull them in more so you will notice the pull and be able to strengthen your glutes by pushing against it.

 

Common challenges  

1- Pain in lower back - Take it slow just got to the pain free range.  If it persists then see a chiropractor, physio or other health professional

2- Stretching sides, bum and back - Each rep will help the body to warm up and go further.  Go to the best range you can and each day increase little by little.  Years of tightening will not fix with only a day or two of stretching.  Consistency is key here

3- Cannot reach the floor - Same as above.  Just keep it up you will be able to move further the more you do it.

Thank you for reading this guide of 7 exercises to do daily. If you would like to see something else on here of similar material please post a request below so I can make it for you.

Damian.

The 365 transformation - Day 1 - 3

The 365 transformation

Dr. David Coombs

#WATCHDAVIDTRANSFORM

You will get to see content from day one until day 365.  I have made this into roughly 46 posts made over the next year for #WATCHDAVIDTRANSFORM #365TRANSFORMATION

This transformation is based on Health, Fitness and Mental Performance.  

David will be training with me, by me and alone when necessary following exactly what I teach him to do.  He will also be introducing new health, nutrition and mindset habits and challenges.

You can follow his progress on FACEBOOK, TWITTER, INSTAGRAM,LINKED IN , OPTIMAL PERFORMANCE NEWSLETTER and of course here on BLOGGER.

David's goals: David will be looking to of course build his overall general fitness.

Such a common goal. However what this means to David is this -

1- Build lean muscle

2- Cut fat

3- Look toned when resting

4- Increase Lower body strength

5- Increase upper body size

David's ‘WHY’: David is getting married next year.  Or so he hopes ;)

So he is looking to get into the best shape of his life.  He also owns a business in the health industry and is looking to become a role model for those whom he treats.  

He will be going through varied training sessions, important recovery sessions and nutritional alterations to ensure he reaches the best results.  

David is just like many of my clients.  There are excuses that seem valid and cause us to be lazy or just never bother.  There's always another day to start right?  Well he has no choice now.  I will literally be dragging him out of bed if he is not ready to go!  You will get to see weird and wonderful ways of exercise and please… Join in.  If you would like to follow his process and be apart of your own progress then please do just join in, tag me in your stories, videos and images.  (@humanphenomena)

David’s start data:

HEIGHT	173cm
WEIGHT	83.5kg
BODY FAT	22.9%
METABOLIC AGE	40
BMI	27
MUSCLE MASS	59.4kg
MIDDLE	102.5cm
WAIST	95cm
HIPS	98cm
CHEST	108cm
SHOULDERS	120cm
RIGHT ARM	36.5cm
LEFT ARM	35cm
RIGHT LEG	57cm
LEFT LEG	57.5cm
RIGHT FOREARM	28cm
LEFT FOREARM	28cm
RIGHT CALF	37.5cm
LEFT CALF	36.5cm

Day 1 - Training begins

As its his first day he's been begging me to take it easy on him.  Unfortunately, there will be no easy day for David.  I aim to help him break through his barriers and ensure he never has another excuse.  

He is about to optimise himself!

My plan for David on day one was a simple work out but very effective.  

We will be working on a pull -  push - legs system.  No break in between exercises and only a 60 second rest between each TRI SET (TRI SET is know as three exercise sets back to back before resting and is typically used on a mix of muscle groups rather than the same muscle group).  

Our first set will be  Bent over rows - Press ups - Weight Plate Squats -  10 of each with 60 seconds rest and 3 rounds in total.

Each repetition will last 5 seconds so he can build control in his movements

We will end the session with foam rolling and stretching to ensure recovery process starts and

David can then have a cold shower to increase blood flow to the belly of his muscles and increase recovery even more.   I'm debating creating an ice bath in the back garden.  If anyone wants to see David have to use an ice bath then please comment below!

Day 2 - WORK OUT TWO!

David went through 4 round of a giant set!  

• 60 seconds on a bike
• 15 deadlifts
• 15 press ups
• 30 kettlebell swings
• REST AND REPEAT!

Day 3 - WORK OUT 3!  

4 Rounds

• 4x15 second sprints (BIKE)
• 30 squats
• Finished with stretching and foam rolling

“I feel great, I’m really in the swing of it now and feeling very motivated”.  David