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Top Tips To Get Back Into Shape For Busy Men Over 35

Tips and Advice

 

 

With  such conflicting information on the subject of getting back into shape during middle age, how should you know where to turn?

The age of 35 seems to be the magic number where most men just give up on themselves for a few years……..

Young family, married life, busy career behind a desk, building the nestegg, few beers and a curry at the weekend, no time to get to the gym which inevitably leads to ………

Stressful life, can’t sleep, always tired, trousers too tight, shirts too tight, moobs, zero energy, loss of sex drive, high blood pressure, possibly diabetes, obesity …. you get the picture, there are thousands of men that fit this profile, maybe YOU.

 

Then suddenly out of no where you decide “it’s about time I got fit again” so you join a gym and hit it hard just like you used to do all those years ago , for the 1st week, then you can’t move because you are soooo sore for the 2nd week, then you have meetings and can’t make it the 3rd week and then suddenly you realise that you haven’t been to the gym for 2 months and so the cycle begins again or you just give up.

 

As a forty something strength coach who only came into this industry in the last 5 years, I know a thing or two about what you are going through so here are a few tips to help you.

 

Make health your priority 

If you start training for health, then function, then strength, you are more likely to stick with your training and shouldn’t be so sore during those vital first weeks.

 

Don’t Train like a 21 year old

In your 20’s you could go on a massive drinking bender and wake up at 7.00am as if nothing happened, you can’t do that now just like endless sets of bicep curls aren’t going to give you massive guns anymore. Your body needs longer to recover from training and will need a more consistent and progressive approach to training.

 

Double your Mobility

Let’s face it, as a young man, you NEVER did any mobility training did you?

If you’ve been sitting in a desk for the last 10-20 years with very little movement, you probably have some major imbalances that could lead to severe injury. Use stretches, joint mobility exercises, and slow unweighted movements for double the time you were planning on prior to lifting. After you finish your workout, cool down with the same routine.

 

Start your routine early

Plan to train early in the morning, once you get used to it, you will find that you have completed your session before work which will energise your day and you will have accomplished something major to put a spring in your step.

 

Drink More Water

Once you have started your new training routine, you will see how much more water you need to drink. Keep water bottles by your desk, in your car, in your gym bag etc so that you always have water near by and aim for a minimum of 3 litres per day.

 

Hire a professional 

If you really want to get serious about your physique in middle age, you need help. On top of that, you need someone who can show you how to avoid or recover from injuries that may occur. Unlike training when you were younger, you don’t have the time or energy to use a “trial by fire” approach to exercise. If you get hurt, it will derail your training schedule and possibly your overall health for a long time. Get serious and hire a professional when you get started.

 

Be Prepared for slow but consistent results

If you’re starting a new physique training program and you haven’t trained for 5, 10, or 20+ years, don’t expect epic changes overnight! Your body will need to readjust itself to the physical demands of exercise. If you took you years to get into your current, unsatisfactory shape, understand that it may take a while to reach your new goal.

 

If any of this strikes a chord with you, then please comment below. If you need help, let me know.

 

Mark Lammas

Athletic Performance Training

 

 

    With  such conflicting information on the subject of getting back into shape during middle age, how should you know where to turn? The age of 35 seems to be the magic number where most men just give up on themselves for a few years…….. Young family, married life, busy career behind a desk, building […]

Open Day

News

When we moved into our current premises in October, it was my intention to hold an open day to raise awareness for the new facility but for one reason or another I just didn’t get round to it.

Some of you may or may not know but we have International powerlifter and multiple British record holder Kelly Phasey moving into our studio to launch Activ8 Health and Fitness very shortly.

Activ8 will incorporate a full S&C Personal training studio and a full sports massage and therapy suite and as such, we will now be holding a full Open Day as a launch for Activ8 and a general brand awareness of what we are now doing at A.P.T

This open day will be on 1st April ( no, it’s not an April fool gag ) between 10.00am and 2.00pm where we will have demo’s of our various training styles of which you are very welcome to join in such as 10 minute HiiT workouts, Strongman training, Olympic weightlifting, Powerlifting etc with challenges for everyone and special offers for all non members.  We will also have refreshments and sports supplements samples available for you to try.

We would love to see you all pop in for a look around and test out our challenges.

 

Mark

When we moved into our current premises in October, it was my intention to hold an open day to raise awareness for the new facility but for one reason or another I just didn’t get round to it. Some of you may or may not know but we have International powerlifter and multiple British record […]

New Developments

News

It’s been a while since I last blogged, it is a goal of mine to start blogging at least a couple of times each week but just lately I have felt a little overwhelmed by how busy I have been.  Don’t get me wrong, I still continue to love what I do and I know that I’m blessed to have such awesome members/clients/fitfam but that is no accident or luck, I have spent the past 5 years building the A.P.T brand to become what it now is and we are continuing to build our fitfam slowly but surely.

When we moved into the new facility last year, we bought in a spin instructor and used the rear studio as a dedicated spin studio but unfortunately she struggled to fill her classes through lack of marketing and no real direction. Fast forward a month or so and we are on the verge of having a new PT studio and sports therapy clinic run independently but under the overall umbrella of A.P.T by International Powerlifter Kelly Phasey. Kelly will be doing her own PT from there and also looking after both her own therapy clients and providing sports massage and therapy to our members. She will also be on hand to provide cover with coaching in the main facility.

Last week we also had a meeting with Aston Villa legend Tony Daley that will be mutually beneficial and provide a little kudos. Tony is due to launch a new 3 tier fitness program which will see him carrying out his coaching at A.P.T whilst strongly advising his clients to join our group coaching sessions to supplement his own program.

 

We now also have an independent sports supplement supplier who will deliver next day to the facility on most brands with by far our biggest seller to date being Grenade Carb Killa protein bars which taste just like a choc bar from the shops but with only around 2g of sugar and 18g of protein.

 

The final news is that on Monday 20th February we are launching a brand new for 2017 Silverwolf men’s program which will run twice per week at 6.30am. We have a maximum of 12 guys on this program with 7 spaces sold out  as soon as I put the feelers out to see if it was feasible. As there are only 5 places remaining contact me on athlete.p.t@btinternet.com urgently if you or someone that you know would like a place

 

If you have any comments, thoughts or questions, please ask.

 

Mark

 

It’s been a while since I last blogged, it is a goal of mine to start blogging at least a couple of times each week but just lately I have felt a little overwhelmed by how busy I have been.  Don’t get me wrong, I still continue to love what I do and I know […]

2016….. Out

News

Well it can’t just be because I’m old that 2016 has flown by so quickly that I haven’t had time to catch my breath because after speaking to so many people, you all seem to think the same, so maybe I’m not so old after all 😉

January started in a windwhirl as it so often does when I introduced a new January program Re:Sculpt which sold out of it’s 12 places and also bought in for the first time some new faces most of which are still a strong part of our community

February bought in some more new faces as I bought back our ladies signature lifting program Pretty Strong which also sold out. Another new face that came in was new 6.30am coach Adam Bailey who started running 2 morning classes each week teaching his CrossFit style sessions. I also had a conversation with 2 of our most regular and influential members Tasha and Carly who then became Team Leaders helping me to run sessions etc which has made a huge difference having a team behind me to rely on.

March was interesting when I had to cancel a whole day of sessions cause we had a massive flood 1st thing in the mornings mid PT session with Dani JT which resulted in us both trying to sweep a tidal flood into buckets and tip them outside haha. During the course of that day I counted 72 full buckets of water that I emptied for the gym floor. A week or so later we held our Sports Relief Charity Workout which was awesome and raised a little over £1000.00

April saw the first of a few obstacle mud races done by 4 of our team which has been the catalyst for our own #TeamAPT  OCR Team which has grown considerably from 4 to around 10 or so signed up for 2017 Tough Mudder and quite a few other races.

May was the start of our first Silverwolf program and also the introduction of Barbell Club . I also became the Official “Local Health and fitness expert on BBC Hereford and Worcester” which put me on the radio being interviewed ( grilled) on various subjects in the news at that time. Expect to hear more of those in 2017.

June was a little uneventful except that I had been booked to run a school sportsday bootcamp and unbeknown to me at the time, Tina also booked our holiday on the same day oops :/ Anyway, after some cross gym explanations, I managed to pull in some help from another of our fitness friends who pulled off a great day for the children.

July was fairly quiet with holidays etc but we did start another new Silverwolf program and I was on the radio a lot more 🙂

August  was a stressful month as it became apparent that our current facility was becoming available to let from it’s previous tenants and I was torn between staying within my comfort level or taking a chance and huge risk and taking on a unit almost twice the size. In other news, a team of us entered a new online weekly workout platform with some athletes doing very well for themselves.

September for me was just a whirlwind, I had exactly a month to turn the old Magbility building into a new cutting edge, world class private training facility all while still running the business and sessions from the barn building. 18 hour days were not uncommon that month but we did it.

October was the opening of our new facility and I now know that it was the right choice to move ( I wasn’t saying this in September though ) as our numbers have increased with the extra space with so much more potential to come.

November was a time to consolidate what we had achieved and kick back a little whilst still building our membership. We also opened our FitCycle Spin Studio in the studio room of the facility

December brings us right up to date where we had our 5th Anniversary as a business celebrated with a Christmas Party at the Hilton Hotel for 33 of us and what an awesome night that was.

 

So what is in store for 2017 ?

Who really knows, all I know is that we have increased our group training programs from 12 per week in 2016 to 25 per week in 2017 with lots more scope to increase further in the future. We are introducing a new referral plan so that members can get rewarded for bringing friends and family into our community. We have 3 A.P.T community weddings coming up in 2017. We will be planning more social events and hopefully charity social event in 2017. Finally, all of our members both old and new will be getting all of their goals achieved in 2017 if I’ve got any say in it 🙂

 

Happy new year to all of my members, friends, family and new fitfam still to join us 🙂

 

Much love

Mark and Tina

Well it can’t just be because I’m old that 2016 has flown by so quickly that I haven’t had time to catch my breath because after speaking to so many people, you all seem to think the same, so maybe I’m not so old after all 😉 January started in a windwhirl as it so […]

It’s been a while………..

News

Hey guys n girls,

It has been over 2 months since my last blog post, this is one of the areas that I have targeted for 2017 to get on top of and provide weekly info, hints and tips from the world of health, fitness and sport.

Sooo what’s been going on ?

Well since our move to the new facility, we have had growing numbers into our group sessions, added 2 more morning sessions into the schedule at 9.30am and generally keeping my head down, especially with my rehab following minor surgery.

So, what is planned for 2017 ?

Ok here is a general overview of what to expect for the near future…….. Exact details are still to be ironed out but when I know, so will you 🙂

 

We will be increasing our group training programs from 12 sessions per week at the moment to around 25 sessions per week which doesn’t include the spin sessions in our spin studio.

We will be dropping ( for a while at least ) our signature ladies lifting group Pretty Strong but adding more Underground Strength sessions which are our mixed male and female lifting sessions which everyone loves at the minute!!!

We are potentially increasing our 6.30am sessions from twice per week to 5 times per week and our 9.30am HIIT sessions from twice to 4 times per week which will include Kettlebells and Circuits.

Our evening programs will change from 6.30pm and 7.30pm to 5.00pm, 6.00pm, 7.00pm and 8.00pm which will include some open gym sessions where members can come in and do their own workouts or work their weaknesses and/or mobility.

I will also be introducing for our members an incentivised referral scheme where they can get rewarded for bringing in their friends and family, the more they introduce, the bigger and better the reward.

 

Finally ( for now) we are partnering with International Powerlifter and multiple British record holder ( and long time friend) Kelly Phasey on a number of projects including Activ8, our new initiative to get young adults (16 – 22 ) into a proper strength and conditioning program with the aim of paying back and hopefully filtering them into local sporting clubs. Also we are looking into team S & C coaching, Kelly potentially joining our coaching team and a seminar in the near future where you can be coached 1-1 by an international athlete. 

 

If you would like to be apart of this exciting future with A.P.T by joining our group programs or personal training with our elite level coaches then please contact Mark on 07930 753784 or email athlete.p.t@btinternet.com

We have a fantastic group community which is slowly but surely growing but is also friendly and supportive which includes elite, international and professional athletes alongside our regular members from all walks of life and fitness levels.

 

Speak soon

 

Mark

Hey guys n girls, It has been over 2 months since my last blog post, this is one of the areas that I have targeted for 2017 to get on top of and provide weekly info, hints and tips from the world of health, fitness and sport. Sooo what’s been going on ? Well since […]

Nutrition for evening training

Tips and Advice

There are various reasons why you should train at the time that you do, be it evening, morning or midday, those reasons I’m not going to go into here but whenever you train you must be sure to get your nutrition and sleep patterns on point if you are going to smash those PB’s.

Evening-Training

 

Get a good night’s sleep…

Sleep is an area that is often affected when training in the evening, whether that is actually nodding off, or the quality itself, it is crucial that we support healthy sleep. The importance of good sleep cannot be underestimated for repair and regeneration. The effects of poor sleep can seriously impair your progress.

This may get technical and sciency now but stick with it here…….

 

Certain foods will act differently with hormones that have been either elevated or suppressed during exercise. Cortisol is crucial for energy production so we want it to be high when we exercise, but consistently elevated levels will impair sleep and recovery. Boosting melatonin, serotonin and growth hormone levels will help to induce healthy sleep and kick start your recovery.  we want cortisol to be low in the evening to allow growth hormones to be secreted in the initial stages of sleep. If we get our nutrition on point we can take advantage of this spike in growth hormone to maximise your gains.

Foods that will help achieve this include carbohydrates. Yep that’s right I said it – eat carbs in the evening! Why? You have just smashed your body through a brutal workout, it is primed to absorb carbohydrates to replenish glycogen stores. This is essential if you are training the next day. Carbohydrates will also lower cortisol levels due to insulin secretion. The consumption of certain foods that increase the availability of tryptophan, alongside synthesis of serotonin and melatonin, will aid in promoting sleep.

Eating some protein containing Omega-3 fatty acids is also recommended. I don’t need to tell you the importance of protein for muscle repair, but eating quality protein in the evening can also increase serotonin levels. Omega-3 fatty acids have been shown to reduce cortisol, boost growth hormone and lower the inflammatory response from exercise. The last thing you want to be doing is eating foods that heighten the inflammatory response.

Food to help you sleep; 

  • Turkey meatballs with quinoa
  • Baked salmon with brown rice vegetable stir fry
  • Mexican chicken with sweet potato wedges and black beans
  • Cherries and berries with Greek yogurt

So you have just finished your workout and your thoughts quickly shift on to “what am I going to eat tonight”.  Having a healthy, nutrient dense meal that is prepared or takes little time to cook is one of the best ways to ensure you stick to your nutrition plan. Having food prepped will reduce the stress of what to eat, what to buy and will prevent late night shopping…which always ends in some form of doughnut or brownie being slipped into the basket! Here are some tips on how to achieve this –

  • Making extra the night before
  • Use up frozen meals (that are homemade!)
  • Planning quick cook meals such as stir fry, omelettes etc
  • Using quick cook packets of food such as lentils and quinoa can save time. Add in veggies and some cooked lean meat and you have a meal in under 10 minutes.

 

Tomorrow we will have info on nutrition for morning training for those early birds out there.

 

Contact Mark for further information and details of group training at Athletic Performance Training.

 

 

 

Evening-Training

There are various reasons why you should train at the time that you do, be it evening, morning or midday, those reasons I’m not going to go into here but whenever you train you must be sure to get your nutrition and sleep patterns on point if you are going to smash those PB’s.   Get […]

Your Local Fitness and Health Expert

News

About 3 months ago I was approached by BBC Hereford and Worcester with a request that I became their Fitness and Health expert and get interviewed live on air about any current newsworthy fitness stories.

 

I was interviewed initially at the start of this agreement about the Eatwell Plate and general nutrition questions but I didn’t record it so sadly it has disappeared  which is probably just as well as I was pretty nervous and it showed haha.

 

The BBC must have thought it was ok though as over the past month I have appeared live on air 3 times, if you want to hear what I had to say, click the links below for each interview.

 

If you want to come along to A.P.T to get coached in our group training programs by the BBC Fitness Expert send me a message and we can book you in.

 

Mark

About 3 months ago I was approached by BBC Hereford and Worcester with a request that I became their Fitness and Health expert and get interviewed live on air about any current newsworthy fitness stories.   I was interviewed initially at the start of this agreement about the Eatwell Plate and general nutrition questions but […]

Do You Still believe this ?

Tips and Advice

One of the most common training myths is that you regularly need to train so hard that you are at the point of passing out, puking or how sore you are the next few days.

Read this article by one of my training mentors and world famous strength coaches Joe DeFranco.

 

 

This is a myth my most dedicated athletes still have a tough time dismissing. Most hard-working individuals equate a good workout with being exhausted and sore. I can’t tell you how many times I’ve had athletes say, “You didn’t even make me puke” after a workout. My response is usually, “I didn’t make you puke because I didn’t want to make you puke. Making you puke would be easy. Getting you stronger, faster and more flexible actually takes some work.”

Puking is one of the most catabolic things you can do to your body. If your goals are increased muscular strength and/or muscular hypertrophy, you should do everything possible not to puke during your training!

Fatigue is another popular indicator people use to rate the productivity of their workouts. Remember that the goal of your training session should dictate how you feel after your workout. For example, if you’re going to perform a plyometric workout with the goal of improving your vertical jump, you shouldn’t be exhausted after the workout.

Actually, a properly designed plyometric workout should stimulate your neuromuscular system and you should feel better than when you started the workout. On the other hand, it’s good to be exhausted after a tough practice that was designed to get you in “game shape” for your given sport.

Finally, I’ve never read any research that links post-exercise soreness to strength gains, hypertrophy gains or improved athletic performance. Who the hell wants to be sore anyway? Think of DOMS (Delayed Onset Muscle Soreness) as an unfortunate side effect of training, not a goal of training.

Remember that it’s easy for a coach to make an athlete tired, but it takes a true professional to get an athlete stronger, faster, more flexible and better conditioned.

“Beasting” your athletes is not training, training needs to have structure and logical progression. I train my athletes optimally so the day after if they’re sparring, they’ll be fresh and ready. Fatigue can increase the likelihood of injury.

 

So if you are looking for a better, quicker way to get the results that you crave instead of those boring machine workouts that most gyms promote, message me for a FREE strategy consultation.

 

One of the most common training myths is that you regularly need to train so hard that you are at the point of passing out, puking or how sore you are the next few days. Read this article by one of my training mentors and world famous strength coaches Joe DeFranco.     This is a […]

BIG NEWS………A.P.T 2.0 is on the way !

News

I have some very big but very scary news ( scary for me anyway as it’s a massive step ) to announce.

Athletic Performance Training is moving into a new, much bigger premises from 3rd October.
We currently have 1050sqft of floor space, our new unit offers us 2050sqft of floor space. Within this space we will have an entrance lobby, separate office/ chill out lounge/ consultation room, a full 15m x 6m cardio/ circuit/crossfit style open space, leading to an 8m x 6m lifting area with the power racks, atlas stones etc and a separate 8m x 6m studio which will most likely in the first instance become a spin studio/ pilates/ yoga studio.
We take the keys for the new premises on 1st September and will spend all of September refurbishing the building ready for business, meanwhile until the day of opening we will continue to be open as usual where we have always been.

So now you maybe thinking “oh no, how far will I have to go to still get my training in…..”
Well that is the real bonus, we are staying on Fairfield Court so no one will have any further to travel 🙂

So when we are open, the intention, subject to getting the right quality of other trainers onboard, will be to increase the membership but still keep group training numbers sensible, open up more group training sessions including mid morning sessions, open up the facility as a gym so that you can walk in and train for a few hours each day, have regular, maybe daily spin classes and pilates/yoga and generally be a lot more kick ass than we already are 🙂
If you are not currently a member but are thinking that it’s maybe time that you started doing a little more exercise, or if you love spin or yoga, or pilates then drop me a message and we can discuss how we can best help you.
For our current members, this is going to help us take your training to the next level, I am sooo excited, more space, more equipment, more facilities……..

I will keep you all updated,
Speak soon

Mark

I have some very big but very scary news ( scary for me anyway as it’s a massive step ) to announce. Athletic Performance Training is moving into a new, much bigger premises from 3rd October. We currently have 1050sqft of floor space, our new unit offers us 2050sqft of floor space. Within this space […]