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Do You Suffer From Low Testosterone?

Tips and Advice

Low testosterone symptoms can be quite brutal, and millions of men for whatever reason often choose to live with them. Of course, many men live with low T symptoms because they have no idea their testosterone levels are low.

Often the symptoms are attributed to growing older, the stresses of life and simply poor diet and exercise, and all of these factors can play a role, but in many cases, low T itself is the primary culprit. Regardless of the cause, regardless of your age; although the older you get, the greater risk of incurring low testosterone, your symptoms can be treated.

 

The Signs

 

Low testosterone is first indicated by a specific group of symptoms; you may not show them all, but normally if you show any two or more you probably have low testosterone. Of course, to make the diagnosis official, you would need  blood work analysis which isn’t available in the UK on NHS but is available privately, but the low testosterone symptoms themselves are often very reliable indicators.

 

Low testosterone symptoms include:

 Sexually Related Low Testosterone Symptoms:

Erectile Dysfunction

An addiction to porn ( mild or otherwise)

Being aroused by porn but not by your partner
Suppressed or a Total Loss of Libido.

 

Physique Related Low Testosterone Symptoms:
Increased Body-Fat
Loss of Strength
Loss of Muscle Mass

Physical Related Low Testosterone Symptoms:
Loss of Energy
Lethargy
Insomnia
Weakened Immune System

 Mental Related Low Testosterone Symptoms:
Lack of Clarity
Lack of Focus
Loss of Memory
Depression.

 

Treating low Testosterone

The only way to truly treat low T is by having your blood work analysis done and by getting HRT ( hormone replacement therapy ) prescribed which is a low dose of anabolic steroids, specifically Testosterone.

HOWEVER, there are ways that we can self treat ( to a large degree) without having to resort to bloods and sticking needles into our backside and that is by following a plan specifically for guys of nutrition, certain supplementation and regular strength training.

The specifics of the plan go beyond a blog post but huge factors generally would be to eat a diet that suits your goals, get supplementation right to help increase T levels, get ample sleep and strength train using correct exercises, not machines.

 

For further information on our Silverwolf program where we can discuss this in detail and set up an exact plan to help, contact Mark at athlete.p.t@btinternet.com

 

 

Low testosterone symptoms can be quite brutal, and millions of men for whatever reason often choose to live with them. Of course, many men live with low T symptoms because they have no idea their testosterone levels are low. Often the symptoms are attributed to growing older, the stresses of life and simply poor diet and […]

Lose Weight Now !!!!! ( Without calorie counting )

Tips and Advice

Most of us want or need to get rid of unwanted bodyfat but, I know, it’s not an easy journey

 

“Exercise more, eat less, and you’ll lose weight.” We’ve heard it from doctors, registered dieticians, and nutritional organizations who truly believe that calories are the only reason our weight fluctuates up and down. In all actuality, it’s a bit more complicated than that.

The truth is that different foods influence hormones and hunger in various ways, which means that all calories are NOT created equal. In fact, all of that calorie counting you may be doing in an attempt to lose weight isn’t even necessary.

 

There have been many studies published which show that by reducing simple refined carbs, weight loss is kick started without too much effort.  Start by cutting out sweets, fizzy drinks ( even diet versions ), most breakfast cereals and starchy carbs such as pasta, bread and potatoes. If cutting the starchy carbs is too difficult at the moment, try using wholemeal bread and pasta and swop white potatoes for sweet potatoes.

 

Next, add more protein to your diet, it will help to keep you full which will decrease your hunger.  This is because proteins take longer to digest  in the body and will therefore increase your metabolism, which turns on the fat burning ability and  speeds up calorie burning.  Added protein will also help to build muscle mass which in turn burns even more calories and will help you to look better. Try adding more eggs, fish and meat to your diet for best results.

 

Fibre added to your diet in the form of high water content fruit and veg will also decrease appetite and make you feel fuller for longer.

 

Do you still cook with vegetable oil?

Try replacing it with coconut oil, this is full of medium chain triglycerides which is a fatty acid that gets digested by the liver and turned into energy.

 

One of the most crucial factors for losing bodyfat is optimising hormone levels. A key factor of this is reducing stress and ensuring enough sleep. Not enough sleep can increase obesity levels in adults by up to 55% and stress increases cortisone levels, this is a nasty hormone as it leads to the accumulation of bodyfat and can lead to chronic disease.

 

 

If you wish to learn more about this or any other blog post that I have produced, or if you wish to enquire about any of our programs to help you, please contact Mark via reply to this email.

 

 

 

Most of us want or need to get rid of unwanted bodyfat but, I know, it’s not an easy journey   “Exercise more, eat less, and you’ll lose weight.” We’ve heard it from doctors, registered dieticians, and nutritional organizations who truly believe that calories are the only reason our weight fluctuates up and down. In […]

Weekend Takeaway ?

Recipes | Uncategorized

Let’s not beat around the bush, at the weekends we look forward to letting our hair down and relaxing our nutrition a bit. This is different for some people, but for many, I know they enjoy a nice takeaway. It is pretty nice not having to cook and being able to sit together with family for a tasty meal.

However, takeaways aren’t necessarily the healthiest of choices. But that doesn’t mean you can’t make smarter choices when ordering. This will help avoid going wildly off track with your nutrition and help you keep in line with your goals a bit more.

So here are some simple tips to follow:

FISH & CHIPS
-Opt for thicker chips – absorb less fat when cooking
– Go for baked beans instead of chips
– Have fish in breadcrumbs rather than batter – absorbs less fat
– Avoid your pies and jumbo sausages

PIZZA
– Avoid your deep pan and stuff crusts
– Go for thin and crispy
– choose lower fat toppings like ham, or more veg.
– avoid adding extra cheese.

CHINESE
– anything marked as ‘crispy’ is likely deep-fried
– avoid your spring roll and prawn cracker and sweet and sour pork balls – all deep fried
– opt for steamed dishes or stir-fries
– things like steamed dumplings, steamed fish, chicken chop suey and szechuan prawns are much better.

INDIAN
-avoid anything that’s creamy or deep-fried such as korma, passanda or masala with pilau rice, naan, bhajis, pakoras and poppadoms
– opt for tomato-based sauces, such as tandoori, madras, shaslick, plain rice or chapatti.
– aim for dish with plenty of vegetables.

KEBAB/BURGERS
– avoid your doner kebabs – high in fat.
– opt for a shish kebab, which is a skewer with whole cuts of meat or fish and usually grilled.
– If you’re having a burger, avoid breaded or battered chicken.
– don’t add extra cheese, bacon strips and high-fat sauces, such as mayonnaise.
– go for a regular hamburger without mayonnaise or cheese and have with extra salad.

 

Now enjoy your treat meal without guilt 🙂

 

Mark

Let’s not beat around the bush, at the weekends we look forward to letting our hair down and relaxing our nutrition a bit. This is different for some people, but for many, I know they enjoy a nice takeaway. It is pretty nice not having to cook and being able to sit together with family […]

How green tea can be used for weight loss

Tips and Advice

Green tea……..  You either like it or hate it Marmite style.

BUT…….  Just how effective is it for weight loss?

Most magazines and the general media big it up as a miracle weight loss drink but I asked assistant coach and sports scientist Alex Dowson to delve into the science behind it and find out just how effective it can be or is it at all…..

 

Green Tea Extract (GTE) is a herbal extract tea from the camellia sinesis plant originating in China, it has been a previous topic of healthy lifestyle promoters, being advertised as a fat burner, calorie burner, even a source for reduction in cancer risk. But is this backed in published scientific research and established theory?, rather than magazine articles.

GTE’s main effect in the body is increasing the activity of a physiological cycle called; adaptive thermogenesis in surface (subcutaneous) and deep (visceral) fat stores. This process describes how excess heat energy is released due to chemical reactions in our body’s metabolism of nutrients, rather than exercise induced calorie burning, this effectively increases your resting metabolic rate (RMR) this occurs due to actions of natural chemicals known as catechins and polyphenols that cause this effect. An average serving of green tea (250ml) contains between 50-100ml of catechins and up to 30ml of caffeine. Catechins & polyphenols have been found to possess antioxidant and anti-inflammatory type properties.

Benefits for Exercise

 

Benefits for Health
Post Exercise Fat Oxidation Disease Risk Factor Prevention
Post Exercise Calorie Burning Decreased Cell damage in Obesity
Increased Metabolic Rate at Rest Body Fat Loss
Stimulates Fat Transportation Weight Loss

 

Short Term Supplementation of GTE Extract

In time frames of 24hrs to 3 days, the consumption of -1000mg of daily GTE has some evidence to suggest an increase in non-exercising energy expenditure (EE) amongst active individuals. However amounts above 1000mg have not shown any significant advantages. Remember that 1 standard cup of Green Tea will be approximately 250ml, so in short term anything from 1-3 cups could help increase EE.

Long Term Supplementation of GTE Extract

In both sedentary and active individuals long term benefits of GTE can be seen at above 8 weeks, consuming between 1-4 cups of GTE per day. However, greater decreases in weight loss and total fat mass are more prominently found in obese populations, with dosages between 250mg-1000mg GTE per day, both with and without exercise. Active populations were found to have more consistent evidence of their physiology utilising fat stores more efficiently both during and after exercise, with dosages between 250mg-500mg GTE per day.

 

No Weight Loss Effects in GTE Extract

Some research shows that higher average amounts of GTE consumed per day (500mg +), in both active males and sedentary females to not be effective in the short or long term. But a key difference is that no exercise interventions were applied alongside the GTE supplementation, which may explain these differences in research findings especially in active participants.

 

Positive Health Benefits

  • Protecting DNA structure
  • Killing off cancer cells
  • Stopping cancer cell growth
  • Maintaining enzyme functioning
  • Improved Psychological Wellbeing

 

Reported Negative Health Effects

  • Gum Disease
  • Acute Liver Failure

 

Conclusion – Summary of Findings

Overall this research the controlled intake of GTE has been shown to be beneficial for enhancing fat loss and metabolic fat usage at rest and post exercise in the short term. Showing good statistical sources of data to support GTE’s use in fat loss and body fat reduction. From analysing the trend of supplementation protocols from the research, the optimal length of time is above 6 weeks, with these intake ranges (not exceeding 1000mg per day):

 

  • Sedentary lifestyle (Non-active) – 300mg-750mg GTE per day
  • Sedentary lifestyle (With exercise) – 250mg-500mg GTE per day
  • Active Lifestyle – 500mg-900mg GTE per day

So a little bit of science to understand but the conclusion is clear.

Thanks to Alex for his time in researching this subject. 

If you don’t want to have to drink 3-4 cups of green tea a day to lose bodyfat but you do need to lose it, then contact Mark 07930 753784 to discuss how we can help you to achieve your fitness and health goals.

 

 

 

Green tea……..  You either like it or hate it Marmite style. BUT…….  Just how effective is it for weight loss? Most magazines and the general media big it up as a miracle weight loss drink but I asked assistant coach and sports scientist Alex Dowson to delve into the science behind it and find out […]

Aim For Progress Not Perfection

Tips and Advice

I am often asked about nutrition and “can I eat this”, “should I eat that” and whilst I don’t profess to be a nutritionist, I do know more than the average Joe.

My advice, find what works for you and aim for progress, not perfection.

Everyone has to eat…fact. This is why nutritional progress is such an important practice. When people start a ‘diet’ or a decide to ‘cut out eating all the crap’, it is often an all or nothing approach. For some people this works. They find the focus and strict guidelines easy to adhere to. However, in my experience this is not a sustainable approach for the majority.

However I often see the stress that is caused when someone is on a strict eating plan and they don’t have access to the specific foods they need.

Perfection shouldn’t be a goal because the outcome will always be failure, after all, how do you define perfection?

You still need to set goals and set the bar high to give yourself  focus but always  keep the process in mind.

For instance, if you want to achieve a really low body fat percentage, changing every part of your nutrition may not be the quickest way of getting there but by focussing on the processes and  making progress will help you to reach that goal.

One of the keys to achieving your goal is that the process to get there should be enjoyable, practise with different recipes and try different foods.

Putting yourself under pressure to get your nutrition prefect can cause a lot of stress and you really need to minimise the unhealthy stressors in your life.  No-one can eat perfectly all the time, what is perfect after all?

 

There is no end goal with perfection, by breaking it down and focussing on progress, you will actually achieve things. This in turn leads to more motivation as you progress which leads to a more awesome YOU.

 

If there is anything that I can do to help you or you wish to learn more about Athletic Performance Training, please contact Mark 07930 753784 or at athlete.p.t@btinternet.com

I am often asked about nutrition and “can I eat this”, “should I eat that” and whilst I don’t profess to be a nutritionist, I do know more than the average Joe. My advice, find what works for you and aim for progress, not perfection. Everyone has to eat…fact. This is why nutritional progress is […]

How much do you drink?

Tips and Advice


WATER IS CRUCIAL FOR WEIGHT LOSS…….. more recently, I have been checking our members ( and some prospective members) body stats using our medical Tanita Body analysis scales and quite frankly, I’m shocked by how low some peoples water percentage is ( an average water percentage should be around 50ish % ).

It is so important for your general health to have a well balanced body water percentage but if you are looking to lose some bodyfat, well I’m afraid that just ain’t going to happen unless you regulate your water intake.

Chug more water 💦 BURN MORE FAT!!!🔥 FACT: If the human body consumes a pint of water in a given hour, the metabolic rate will spike by as much as 30% for the next 30 to 40 minutes! By committing to drinking half your body weight in ounces of water each day, you can expect to lose 2 plus pounds within the first week alone.

HOW and WHY?

Because there is a single enzyme (called lipase) that MUST be activated in your body in order to mobilize fat (i.e. get rid of it). Water is one of the many necessary components in the activation of Lipase 💧 In other words, your fat loss is LIMITED if you aren’t drinking enough H2O. 😳 Reason enough to get guzzling!!

Need more reasons to chug-a-lug? Adequate water intake will also:
*improve mental clarity
*curb cravings
*suppress appetite
*lubricate and cushion achy joints
*help clear skin

Get your gallon, flavour that water with your favourite BCAA’s, and use our 10-Gulp Rule (each time your lips touch the jug, take 10 gulps). Your body, face, mind, and scale will thank you!

 

For more info about nutrition or joining us at A.P.T contact Mark at athlete.p.t@btinternet.com

WATER IS CRUCIAL FOR WEIGHT LOSS…….. more recently, I have been checking our members ( and some prospective members) body stats using our medical Tanita Body analysis scales and quite frankly, I’m shocked by how low some peoples water percentage is ( an average water percentage should be around 50ish % ). It is so […]

Back Pain From Kettlebell Swings

Tips and Advice

Fortunately at A.P.T we get very little injuries which I put down to our programming and close coaching to ensure correct form and technique BUT from time to time injuries do occur and the most common one that I find is low back pain usually after or during kettlebell swings.

 

This is a guest blog from sports therapist Ann Wendel followed by a link to a YouTube video.

 

I commonly see patients who have exercise-related low back pain, and they aren’t sure what is causing it. Watching them perform a kettlebell swing gives me a lot of information. While I don’t have the benefit of watching each of you train, if you’re feeling back pain when you do kettlebell swings, I can make some educated guesses based on common mistakes I see over and over.

At A.P.T the members use kettlebells quite extensively as they are one of the most effective pieces of equipment for both power training and conditioning.

The design of the kettlebell, with the center of mass extended beyond the hand, facilitates ballistic and swinging movements. Done correctly, the exercises integrate the full body and breath to stabilize and produce power.

Like any other type of exercise equipment, when used incorrectly, kettlebells can lead to injury.

Kettlebell exercises build strength and endurance, particularly in the lower back, legs, and shoulders (posterior chain), and increase grip strength. The basic movements engage the entire body at once in a way that mimics functional movements performed in real life situations. kettlebells can even be a very useful rehabilitation tool for treating hip, knee, and back pain patients.

One of the most common kettlebell exercises utilized is the kettlebell swing. This exercise has many benefits including, but not limited to:

  • Teaching the hip hinge with spinal alignment
  • Developing strength in the posterior chain
  • Teaching clients to use their legs and hips to drive lifting motions rather than using their arms
  • Integration of the diaphragm and pelvic floor with lifting objects
  • Development of cardiorespiratory endurance
  • Development of grip strength

It is vital to receive proper instruction and coaching in the swing prior to adding it to your workouts as you would do at A.P.T. Unfortunately, many people see the swing in a video or watch someone else performing it at the gym, and decide that it doesn’t look that hard. They jump in, adding it to their program without understanding the mechanics.

The most common mistake I see when clients perform the swing is that they don’t have the hip hinge fully integrated into their motor planning. They tend to flex their lumbar spine as they perform the “hike pass” phase of the swing, and then they hyperextend their lumbar spine at the top (lock out) phase of the swing.

This causes irritation in the low back, and when performed incorrectly over and over, can lead to pain. Done correctly, the head and spine stay in alignment throughout the swing. The hips hinge back allowing the hike pass and then the power comes from the hips driving forward to float the bell up.

At the top of the swing, the hips lock out with the lumbar spine in neutral (imagine being in a plank position at the top of the swing). Done incorrectly, the person leans back at the top of the swing, missing the hip extension and instead hyperextending the low back to feel like they are locking out. This not only irritates the back, but it doesn’t take full advantage of the firing of the glutes through the full range of motion.

This same issue can sometimes be seen in clients during the deadlift (which utilizes the same hip hinge movement). They don’t finish the last bit of hip extension at the top of the deadlift, and compensate by hyperextending the low back, they may get pain.

If you feel back pain when swinging a kettlebell or deadlifting, get a coach to watch you performing the swing and deadlift. This can be very useful, as they can monitor your progress toward proper form.

One other comment on the swing: please stick with the Russian swing, which focuses on the hip hinge and hip drive to “float” the bell up to the point where it naturally begins to descend again (usually at or below shoulder height).

When I ask clients to show me their swing and they perform an American swing (the bell ends up overhead), I cringe as I look at the compensations they’re using to accomplish this task. In order to get the bell overhead, most people hyperextend their lumbar spine and stick their head forward, which leads to neck and back pain.

As always, these are just suggestions for possible causes and solutions to training related pain. If pain continues, it’s best to consult with a physical therapist for a thorough evaluation and treatment of low back pain.

In the following video, I will demonstrate the basics of the kettlebell swing to help you better understand how the swing is safely performed.

 

 

For further information and help or to join our membership contact Mark at athlete.p.t@btinternet.com

Fortunately at A.P.T we get very little injuries which I put down to our programming and close coaching to ensure correct form and technique BUT from time to time injuries do occur and the most common one that I find is low back pain usually after or during kettlebell swings.   This is a guest […]

The Top 5 Exercises For Guys Over 30

Tips and Advice

When you hit your 30’s and over it often feels like life is beating you down into submission.

Young family, maybe a high flying career full of meetings, sitting around, stress, trying to juggle family time in there as well but you can’t just roll over, if you do, you might as well just give in to it all and let me tell you, that doesn’t make for a happy life.

 

The average busy guy who doesn’t have time to train consistently, hates Monday mornings, struggles to get out of bed in the morning cause he is constantly tired and achy with a bad back ( insert your injury ), tight shoulders from stress, bloated stomach from too many take aways and business lunches, doesn’t need to find an hour or more everyday to exercise. Early morning ( especially in the summer when mornings are light ) get training done and dusted for the day before 7.15, shower, behind your desk ready and invigorated to start the day.

 

These exercises will help to increase your strength, vitality, endurance, testosterone production, muscular definition and your sexual desire.  Don’t forget, this is my top 5, opinions will differ as will circumstances.

 

SQUATS

The king of training exercises, squatting is just about the most functional exercise known to man. We were born to squat, don’t believe me? Just watch young children playing and picking things up from the floor, more often than not, they squat naturally with great form.

If you avoid squats, it is a huge mistake, how will you be strong enough to sit down and stand up or even go to the toilet when you get older or pick up your children?  There are many variations of squats that you can and should use, such as bodyweight air squats, goblet squats, front squats, back squats, overhead squats using bars, dumbbells, kettlebells, odd objects, you name it.

 

WEIGHTED CARRIES

Carrying objects of all descriptions is one of the best strength exercises that guys can do. How often are you asked to carry toolboxes, children, furniture, etc all over the place, up and down stairs?

Utilise both two handed and unilateral carries on both sides to get the most out of this exercise which will build raw strength particularly in your core as it stabilises the weight and your grip strength.

 

DEADLIFTS

Deadlifts are on just about every list I’ve ever read related to the best exercises for men and for good reason. Deadlifts simulate one of the most common day to day activities which is picking things up off the ground.

Whether it’s kids, furniture, landscape materials, boxes, suitcases, etc., learning to hinge properly and having strength through this movement pattern is critical for overall health and integrity of the spine.

Deadlifts stimulate nearly every muscle in the body making them an incredibly time efficient exercise for anyone with little time to train.

 

OVERHEAD PRESS

 

Overhead presses are incredible for building overall strength and are critical for developing the ability to press objects overhead safely; especially when off balance, standing on a ladder, etc.

Overhead presses in my opinion should be trained multiple times a week and in varying positions, including: seated on the floor/bench (Savickas press, Arnold press), standing (barbell/dumbbell/kettlebell overhead press), off balance (single arm dumbbell/kettlebell press), and under heavy instability (kettlebell bottoms up press, keg press etc).

 

KETTLEBELL SWING

Although not strictly a strength movement, I couldn’t leave this out of a top 5  list.

The KBS works virtually every body part, in particular, the whole of your posterior chain ( the back of your body from ankles to neck ), the hinge hip pattern, grip strength, core strength and stability. KBS can be used to build strength, for conditioning, for general health and I think should be included in everyone’s training regime.

 

If you would like any further information about any of these exercises or how to structure them into a training plan or about our speciality men’s only training program at Athletic Performance Training then please let me know via email athlete.p.t@btinternet.com or 07930 753784

When you hit your 30’s and over it often feels like life is beating you down into submission. Young family, maybe a high flying career full of meetings, sitting around, stress, trying to juggle family time in there as well but you can’t just roll over, if you do, you might as well just give […]

What’s New ?

News

I really don’t write as many blog posts as I should and it is something that I am working on improving so that I can provide more value for  anyone reading this.

 

Here at Athletic Performance Training we have simplified our  training programs and timetable down to currently running just 3 signature programs.

Each program will run for 12 weeks and will be completely results based meaning that if you are training on our program at least 3 x per week and following the correct lifestyle outside of the gym then you WILL see results.

We will keep you accountable to your program by giving you a full Tanita body stats report and updating this either fortnightly or monthly depending upon your goals.

Each of our signature programs will run multiple times thoughout the week giving you full access to whichever program is best for you both early morning or later in the evening.

 

We have SILVERWOLF our men’s only transformation program aimed at guys with busy lifestyles who want to finally get that physique that they can be proud of.

Whether that is a busy executive who finds that his suits are getting a bit tight and really doesn’t know how to start to make that change or a “skinnyfat” guy who wants to get stronger and jacked up to aid his confidence, this is the program that finally delivers results.

 

Our ladies’ only signature program PRETTY STRONG will help women of all shapes and sizes to “tone up”, otherwise known as build muscle whilst losing bodyfat, this is the only way to achieve the  tone that most women aspire to. By lifting weights and getting stronger our women empower themselves to gain more confidence along the way. This program has produced some fantastic results for many of the women that train at A.P.T.

 

UNDERGROUND STRENGTH is our other program open to both guys and girls which is our signature strength and conditioning program ideal for both athletes from any sport ( both elite and recreational) and anyone who wants to train alongside their partner or the opposite sex.

 

Each of these programs runs for 12 weeks but can be joined onto at any time so you don’t have to wait for the next course to start. Each one has full accountability and is results guaranteed.

 

If any of these sound interesting to you, contact Mark on 07930 753784 for an initial chat or email athlete.p.t@btinternet.com

If we think you are a good fit for our programs, you will be invited to a FREE transformation session where we can find out more about you, give you a workout so that you can see for yourself how we do things and find out more information about how we can help you to finally achieve your fitness/health goals.

I really don’t write as many blog posts as I should and it is something that I am working on improving so that I can provide more value for  anyone reading this.   Here at Athletic Performance Training we have simplified our  training programs and timetable down to currently running just 3 signature programs. Each […]