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ALAN LEVI PERSONAL TRAINING

GET STRONGER, LIVE LONGER

My Blog

Blog

Resistanace Band Training

Posted on January 25, 2018 at 4:27 PM Comments comments ()
http://www.huffingtonpost.co.uk/entry/what-are-resistance-bands-workouts_uk_5a4d01a9e4b025f99e1f4003?imn

The Perfect Plank

Posted on October 31, 2017 at 6:44 PM Comments comments ()
Check out my contribution to this article on achieving the perfect plank



.http://www.huffingtonpost.co.uk/entry/how-to-plank-advice-tips_uk_59b94508e4b02da0e13e4881

The TUT workout

Posted on January 6, 2017 at 8:17 AM Comments comments ()
This workout is a challenging and powerful way of burning fat rapidly.

 It utilises the principal of TUT training (Time Under Tension). This relates to how long the muscles are stressed under tension. To train muscles appropriately they need to be exposed to tension for certain periods of time that will alter the effect and even the muscle fibres recruited.

1-20 seconds relates to Relative Strength (ie your strength relative to your bodyweight). This is most important for power and explosive athletes or sports people, whether it be boxers, MMA fighters, rugby players, and even footballers (though football is often incorrectly considered to be more of an "aerobic" activity, it really is a succession of sprints and therefore does require levels of relative strength).

40-70 seconds relates to hypertrophy or sarcoplasmic hypertrophy (an increase in the amount of the non contractile proteins in the muscle). Basically muscle toning or lean muscle size increases. This is the best type of training for fat loss as keeping the muscles under tension for this amount of time increases muscle mass, the bodies disposal of glucose, insulin management and also improves the bodies production of growth hormone, the bodies elixir of life that is responsible for our metabolism and get up and go.

There are different ways to work Time Under Tension, one is to have each rep take a certain amount of time (ie, in a squat lowering for 4 seconds, pausing for 1 second and coming up in two seconds. This would mean each rep would take 7 seconds). Do 10 of these and you have done the exercise for 70 seconds. The other way is to simply time the sets and I have found this to work equally well.

So on to the workout:

Russian Step Ups:

Round 1: 70 Seconds
Round 2: 60 seconds
Round 3: 50 seconds
Round 4: 40 seconds

Inverted Rows:

Round 1: 70 Seconds
Round 2: 60 seconds
Round 3: 50 seconds
Round 4: 40 seconds


Push Ups:

Round 1: 70 Seconds
Round 2: 60 seconds
Round 3: 50 seconds
Round 4: 40 seconds


Kettlebell Swings:

Round 1: 70 Seconds
Round 2: 60 seconds
Round 3: 50 seconds
Round 4: 40 seconds

You can choose other exercises, and a good way to ensure your workout is balanced, have a push movement, a pull movement, a lunge, a squat and a bend-to extend movement, This will ensure that you don't overburden the body with one movement pattern.

SuperFast BodyWeight Workout

Posted on December 30, 2016 at 12:28 PM Comments comments ()
Here is a super quick fat burning workout that requires no kit (by that I don't mean perform it naked, though, go for it, as long as you are at home  ), I mean it requires no equipment.

So here goes:

30 mountain climbers

20 push ups (off a wall, staircase or sofa if necessary)

10 Star Jumps

5 Burpees

Rest 75 seconds exactly

Repeat. 3 times.

Make sure to warm up thoroughly first

THE KING OF EXERCISES PART II

Posted on January 5, 2013 at 11:35 AM Comments comments ()
In  a previous article I stated that my exercise of choice for fat loss, explosive power, conditioning and vertical jump improvement was the kettlebell swing. The staple of the Russian special forces and a phenomenal exercise for developing the posterior chain (the bottom to you and me) this why I like to introduce all my  clients to this killer exercise at some stage:
 
1. For female clients who feel their bottom is yielding to the cruel drag of gravity, this will, to quote best selling author Tim Ferriss, have you balancing tequila shots on your new pert posterior
 
2. The lower body is where the cardio action is - we run, cycle, go on the cross-trainer etc to get our heart rate up. With the exception of the rower there are no gym-based pieces of equipment that utilise the arms (and even that is predominantly leg-driven). Why is this? Because the biggest muscle groups in the body are based below the belly button - the glutes (buttocks) are the biggest muscle group in the body full stop. In the swing you are using the quads, hamstrings and glutes as well as getting a hefty dose of arm conditioning.
 
3.Think that swinging a piece of metal up and down is easy? I have seen male clients humbled by a mere 8kg, and the requisite 20kg for conditioned males will bring those in the best of shape swiftly down to earth with a bang.
 
The program I outline for clients takes you from a modest 100 swings in 12 minutes to a lung-busting 200 in four weeks (for the conditioned) or 8 weeks for those just getting back into exercise. One caveat though - the kettlebell swing is NOT a bicep curl, it isn't one of these exercises each and everyone of us can do - those with back issues need to exercise caution and common sense, and it is an exercise I highly recommend has expert tuition. Indeed it was a similair program outlined in Tim Ferriss' excellent book The Four Hour Body that had him at the leanest he had been since high school and saw people dropping 3% bodyfat a month with a ridiculously minimalist program.
 
Having trained with Mike Mahler and implemented his training style into my own swings I noticed a quantum leap...better energy management, improved technique and less lower back stress, so it pays to have your technique checked and worked on.
 
If you want to burn massive levels of fat, build muscle and get the conditioning of an elite athlete...GET SWINGING !!

THE KING OF EXERCISES PART I

Posted on October 13, 2012 at 6:38 AM Comments comments ()
If someone put a gun to my head and asked me for the best overall exercise for strength, conditioning, explosive power, fat loss and back strength, the answer would be simple. . .the Kettlebell Swing.
 
In future articles I will examine why this exercise is so superb in gaining great results and is so time efficient, meanwhile check out these remarkable results. .
 
In a recent study, 24 minutes of kettlebell swings yielded absolutely amazing results.
 
The 6 week study showed that just training with kettlebells twice per week on a specific interval protocol yielded a 19.8% increase in explosive output in the vertical jump and improved strength levels by  9.8%.
 
To find out more about the protocol used, and more importantly, to learn how to do the kettlbell swing correctly, without injuring your back, contact me for a free consultation.
 
GET STRONGER, LIVE LONGER !

Fat loss through resistance training

Posted on July 21, 2012 at 4:55 PM Comments comments ()
I have recently had the privelage of writing for the largest Personal Training website in the the World, PtOnTheNet.
 
The article I published is on maximising fat loss with resistance training ,and I have shared the link to the article below. I hope you enjoy it !
 
 
or try
 
 
 

Smart Training For The Mature Woman

Posted on November 24, 2011 at 7:26 AM Comments comments ()
Smart training for the mature woman
 
By Alan Levi
 
 
If you have the misfortune of picking up a Women’s magazine and perusing the health and fitness section, it will come as no surprise that you will put it down more confused than when started.
 
What is the best diet for weight loss? High carb/low fat? Low fat/high protein? Loads of fat and don’t eat anything else? Never touch avocadoes on a Wednesday?  Aahh...I give up...pass me the Industrial Size tub of Ben and Jerry’s...
 
The mythology and blatantly daft suggestions are rampant - cabbage soup for breakfast, lunch and dinner anyone? You may lose weight but you will probably lose your partner in the bargain or at the very least punch another hole in the ozone layer!.
 
I am pleased to tell you it is a LOT easier than you ever thought...
 
First off, some common sense...we got here by eating natural foods. So let’s start there. Sell by date of 2014, put it back on the shelf. Pasta, bread, rice and potatoes? Cavewomen didn’t die off due to lack of tagliatelle!
 
Simple rule is this – don’t eat it unless you can kill it with a spear (irritating husband aside).
 
If it’s a green leafy vegetable, great, eat as much as you want. Moderate your fruit intake (it is sugar wrapped in fibre after all).
 
Nuts? Great, but just a handful.
 
Give this 14 days (or if you can’t go cold turkey that long, 6 days) then have a blow out, and eat whatever you fancy.
 
Check your measurements. Yup, you have lost fat around the hips! How do I know? These are the receptor sites for insulin intake. 
 
The reason that I have so much success with my female clients is that my initial consultation for any woman ends with “Go home, eat some dark chocolate and have a large glass of wine”. That is an essential component of their fitness plan and I insist that they stick to it, rigorously.
 
What?!?
 
Yes these two health items are key components in any woman’s training arsenal (especially if you are menopausal). Why? Because the dark chocolate (over 70%) is very rich in  polyphenols and good for uterine health, whilst the resveratrol in wine supports cardiovascular health and is a great antioxidant (a free radical scavenger, that in true PacMan style, gobbles up the cancer causing loose cannons that careen around the body causing all sorts of harm).
 
Next, let’s address training.
 
First let me make this crystal clear – this is essential,  DO LESS CARDIO !
 
If you are on the cross trainer, treadmill, stepper or rower for more than 20 minutes you are doing yourself more harm than good. Unless you like driving your stress hormone through the roof and adding a nice little pouch around your stomach, this is one of the first things that needs to go. Have a chat with me if you want some suggestions for a more productive use of your time.
 
Secondly, more resistance training.
 
 Think of this as money in the bank for warding off osteopenia and osteoporosis when menopause reduces your estrogen levels (of which the good estrogens are so important for bone health).
 
The style and type of training that I recommend is the subject of another article – however I have been fortunate enough to attend a Private Internship with the most successful Olympic Coach of all time – Charles Poliquin. The methods he utilises to drop body fat rapidly and safely will blow you away.
 
Finally – a good night’s rest. If you are waking up at any time during the night than you have a problem. This includes getting up to go to the loo. You should put your head down on the pillow and only wake when it is time to get up.
 
If you are waking up during the night, make a note of the time and speak to me about it. The short version is that your internal organs aren’t functioning optimally. The time you wake up according to Traditional Chinese Medicine corresponds to an organ.
 
If it is between 1am-3pm: The Liver meridian
If it is between 3pm-5pm: The Lung meridian (this corresponds in Western medicine to oxidative stress – in other words you need to eat more blueberries!)
If it is between 5pm-7pm: The large intestine
 
It always makes me laugh when people say “you don’t need supplements if you have a healthy diet” - if you want to have a healing effect on the body with nutrients you need to supplement your diet. How do I know this works? Because I have a client who was a former serious insomniac (try not sleeping at all for 6 weeks!). He now regularly gets his 8 hours, no problem at all. The added bonus was he got the 6-pack he wanted and dropped a ton of body fat because his hormonal system was repaired. Do the same people who scoff at supplementation believe you could get that effect by eating more spinach?
 
Supplementation is not a magic pill but it will nutritionally support your goals and I am prepared to guarantee the results.
 
Finally, – exercise should be FUN. Make it competitive, make it conscious, make small changes, and make it a game. Meanwhile, Get Stronger and Live Longer.
 
See me if you fancy a chat or book in with reception for a free initial consultation.
 
 
Alan Levi writes for one of the largest female training websites in the world – www.figureathlete.com where he has been a regular contributor on matters ranging from supplementation to rapid fat loss
 
Alan is an Internationally Certified Biosignature Modulation Practitioner and is one of the few Level 2 Certified Practitioners in the Country
 
He has attended a Private Internship at the prestigious Poliquin Institute in Rhodes Island where he learned the secrets of Charles Poliquin’s remarkable success with fat loss clients and the scientific ways in which to break fat loss barriers.
 
He is has trained in Chinese Martial Arts for over 22 years and is a 1 Degree Black Sash in Chin Woo Kung Fu as well as a qualified Tai Chi instructor.
 
Alan’s philosophy is simple – Get stronger, Live longer
 
CONTACT ALAN ON:
 
Mobile: 07970 383 606

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