Chris Middleton Leeds United at Blogger. Favorite finds online, articles in health, quotes, technology, internet, investments by Chris Middleton Dubai, UAE.
A post Graduate in Business & Finance,
Christopher Middleton is renowned for his foresight and experience in
the field of Leadership Assessment Services.
Christopher Middleton is renowned for his contribution to Leeds United,
the premier football club. Chris Middleton,
who is the youngest chief financial officer of any premiership football
club, successfully procured the acquisition of the football club on
behalf of the consortium. It was solely his dedication and effort which
saved the club from Administration four times, by his re-structuring of
the debts accrued by the previous management team. He has also served as
the Director of a multinational property developer for six years.
Later, he relocated to the United Arab Emirates and established a
property brokerage,
Even the most hardened pumper of iron makes mistakes in the gym from time to time.
Are you staying in the gym too long, neglecting to train your legs or doing too much cardio? These are just a few of the common mistakes personal trainers say they see in the gym all the time.
But errors like these don’t just earn you a few disapproving looks from the experts hanging around the gym – they could also lead to long-term injury and slow down any progress you might be making towards getting in shape.
We asked personal trainers for the most common pitfalls, and how to avoid them to stay injury-free and on the road to hit your fitness goals.
Read more:
Dieting Mistakes That Can Make You Fat Again
20 Minute Workout on the Move
Yoga Moves for Improved Proprioception
Too much faffing around
Done two hours in the gym – good for you! But how much of this time did you actually spend working out, and how much was given over to blethering, fiddling and generally having a good old faff? Personal trainer Gavin Walsh, says: “Some people spend too much time chatting to other people who are also having a faff. Get yourself a stopwatch and set a timer for one minute. Each time you finish a set, start the timer.”
No structure to your workouts
When it comes to getting in shape – planning is everything. A carefully thought through session helps you keep your focus and allows you to stick to your pre-determined training targets. Walsh says: “Before you hit the gym, have a plan on paper or at least in your head for the session you are about to carry out. You’ll be more effective and save time walking around aimlessly pondering what your next exercise is.”
Not training your legs
Train your gaze on to the weights area of your gym and you’ll see lots of chaps working their ‘mirror muscles’ – the arms, chest, shoulders, abs and other fashionable parts of the body. But the other thing that unites many of them is their skinny legs, which are often overlooked. “Everyone wants big arms,” says Walsh, “but you’re missing a trick if you don’t train your legs. Hit the legs once a week and you’ll be targeting the biggest muscles in the body, which will release a nice big spike in testosterone, which will help your overall gains.”
Doing too much slow boring cardio
Getting stuck in the ‘cardio trap’ is a classic pitfall, and one you will do well to avoid. Running, cycling and other forms of cardiovascular exercise have their place, but shouldn’t take up all your time in the gym. Walsh says: “If you like running on a treadmill or moving your arms back and forwards on a cross trainer, then good for you, stick with it. But you should know, it’s not going to help you lose the lard anytime soon. Instead, once you’ve warmed up, start your routine with some resistance training and then bring in cardio to finish off. This is a more effective way of using your time and losing fat.”
dietingmistakes2
Bad kettlebell swings
The growing popularity of kettlebell workouts has given gym-goers a sure-fire way of adding strength and power – if you know how to use them properly. “Poor technique is a problem for many exercisers,” says Walsh, “but the kettlebell swing is one I see performed wrong very often. Too many people, including personal trainers, do this exercise as if it were a squat movement. Instead, think deadlift. Legs should be slightly flexed as the kettlebell passes through the legs and then you should fire the hips forward, so that the kettlebell shoots back up to shoulder height. It’s not a squat!”
dietingmistakes3
Staying in the gym too long
The old adage, ‘it’s quality, not quantity’, should be applied to every gym workout you do. Thrashing yourself for two hours has counterproductive side-effects, says trainer Baz Moffat. “Aim to get in and out of the gym in 60 minutes,” says Baz. “Your body starts to produce the stress hormone cortisol after about 60 minutes of training, which is not great if you’re trying to get stronger and fitter. Keep testosterone levels high by keeping sessions short.”
Lifting a heavy weight… not very far
There is little point lifting a gigantic dumbbell if you’re not able to lift it properly. Moffat says: “Your joints have what is called a range of motion – you want your body to do that full range, but all too often you see guys upping the weight on the bicep curl only to lift a very small distance or having to recruit the whole of their body – which means it is no longer a bicep curl! The range you lift the weight through is critical to increasing strength and functional fitness, so only increase the weight if you can maintain your form.”
dietingmistakes4
Not stretching properly
Sure, it’s tempting to take the easy option and skip the stretches before you start your workout, but this leaves you exposed to injury while making it harder for you to get going. Trainer Jacob Nadav says too many people focus on passive stretching (using your bodyweight, a strap or another person to perform your stretch), and should instead be doing active stretches (relaxing the muscles you are trying to stretch and using another muscle to initiate the stretch). For example, an active calf stretch requires sitting down with your feet in front of you and arms at your sides, slowly flexing and pointing the foot. “Fitness is not just about muscles, it also includes your nervous system,” says Nadav. “Passive stretching will not hold tension and will not protect a joint if you hit the pavement. A much better approach is to focus on active stretching.”
Using poor technique
Practice doesn’t make perfect. Perfect practice makes perfect. And if you are not lifting with good form or trying to take on too much, then you’re setting yourself up for a mischief, while your progress will also be seriously hampered. Nadav says: “Everything we do is based on fundamental movement patterns. I’ve seen people squatting in excess of 100kg even though they cannot squat with proper form or alignment using their own body weight. You can build fitness and get stronger but don’t do it on stiffness and dysfunction, this is just a recipe for disaster.”
By: Tom Fontaine
Even the most hardened pumper of iron makes mistakes in the gym from time to time.
Are you staying in the gym too long, neglecting to train your legs or doing too much cardio? These are just a few of the common mistakes personal trainers say they see in the gym all the time.
But errors like these don’t just earn you a few disapproving looks from the experts hanging around the gym – they could also lead to long-term injury and slow down any progress you might be making towards getting in shape.
We asked personal trainers for the most common pitfalls, and how to avoid them to stay injury-free and on the road to hit your fitness goals.
Too much faffing around
Done two hours in the gym – good for you! But how much of this time did you actually spend working out, and how much was given over to blethering, fiddling and generally having a good old faff? Personal trainer Gavin Walsh (walshthefataway.com), says: “Some people spend too much time chatting to other people who are also having a faff. Get yourself a stopwatch and set a timer for one minute. Each time you finish a set, start the timer.”
No structure to your workouts
When it comes to getting in shape – planning is everything. A carefully thought through session helps you keep your focus and allows you to stick to your pre-determined training targets. Walsh says: “Before you hit the gym, have a plan on paper or at least in your head for the session you are about to carry out. You’ll be more effective and save time walking around aimlessly pondering what your next exercise is.”
Not training your legs
Train your gaze on to the weights area of your gym and you’ll see lots of chaps working their ‘mirror muscles’ – the arms, chest, shoulders, abs and other fashionable parts of the body. But the other thing that unites many of them is their skinny legs, which are often overlooked. “Everyone wants big guns,” says Walsh, “but you’re missing a trick if you don’t train your legs. Hit the legs once a week and you’ll be targeting the biggest muscles in the body, which will release a nice big spike in testosterone, which will help your overall gains.”
Doing too much slow boring cardio
Getting stuck in the ‘cardio trap’ is a classic pitfall, and one you will do well to avoid. Running, cycling and other forms of cardiovascular exercise have their place, but shouldn’t take up all your time in the gym. Walsh says: “If you like running on a treadmill or moving your arms back and forwards on a cross trainer, then good for you, stick with it. But you should know, it’s not going to help you lose the lard anytime soon. Instead, once you’ve warmed up, start your routine with some resistance training and then bring in cardio to finish off. This is a more effective way of using your time and losing fat.”
Bad kettlebell swings
The growing popularity of kettlebell workouts has given gym-goers a sure-fire way of adding strength and power – if you know how to use them properly. “Poor technique is a problem for many exercisers,” says Walsh, “but the kettlebell swing is one I see performed wrong very often. Too many people, including personal trainers, do this exercise as if it were a squat movement. Instead, think deadlift. Legs should be slightly flexed as the kettlebell passes through the legs and then you should fire the hips forward, so that the kettlebell shoots back up to shoulder height. It’s not a squat!”
Staying in the gym too long
The old adage, ‘it’s quality, not quantity’, should be applied to every gym workout you do. Thrashing yourself for two hours has counterproductive side-effects, says trainer Baz Moffat (point2fitness.co.uk). “Aim to get in and out of the gym in 60 minutes,” says Baz. “Your body starts to produce the stress hormone cortisol after about 60 minutes of training, which is not great if you’re trying to get stronger and fitter. Keep testosterone levels high by keeping sessions short.”
Lifting a heavy weight… not very far
There is little point lifting a gigantic dumbbell if you’re not able to lift it properly. Moffat says: “Your joints have what is called a range of motion – you want your body to do that full range, but all too often you see guys upping the weight on the bicep curl only to lift a very small distance or having to recruit the whole of their body – which means it is no longer a bicep curl! The range you lift the weight through is critical to increasing strength and functional fitness, so only increase the weight if you can maintain your form.”
Not stretching properly
Sure, it’s tempting to take the easy option and skip the stretches before you start your workout, but this leaves you exposed to injury while making it harder for you to get going. Trainer Jacob Nadav (jacobpt.co.uk) says too many people focus on passive stretching (using your bodyweight, a strap or another person to perform your stretch), and should instead be doing active stretches (relaxing the muscles you are trying to stretch and using another muscle to initiate the stretch). For example, an active calf stretch requires sitting down with your feet in front of you and arms at your sides, slowly flexing and pointing the foot. “Fitness is not just about muscles, it also includes your nervous system,” says Nadav. “Passive stretching will not hold tension and will not protect a joint if you hit the pavement. A much better approach is to focus on active stretching.”
Using poor technique
Practice doesn’t make perfect. Perfect practice makes perfect. And if you are not lifting with good form or trying to take on too much, then you’re setting yourself up for a mischief, while your progress will also be seriously hampered. Nadav says: “Everything we do is based on fundamental movement patterns. I’ve seen people squatting in excess of 100kg even though they cannot squat with proper form or alignment using their own body weight. You can build fitness and get stronger but don’t do it on stiffness and dysfunction, this is just a recipe for disaster.”
What better month to get right and help people than the holy month of Ramadan? As troubled Arabs that have some sort of identity crisis, we’ve been drifting further from God each passing day. Well, this month is the month of forgiveness and the only month you can actually get yourself back on track with minimum effort. Here are 10 simple things to try for a better you and a better society:
1. Talk to God: instead of BBMing our friends for at least 6 hours a day, let’s talk to God for 10 minutes a day. It could be in the form of praying or just plain and simple talk, try it you'll feel relieved. In the end, there’s no better listener and word won’t get out.
2. Help someone: anyone. A lot of people around us need help. Whether it’s the blind man crossing the street, the old lady carrying her groceries, your mum loaded with house work, or even a poor man asking for money; always lend someone a hand, you never know when you’ll need one.
3. Share: sharing isn’t just for Facebook. Share your food with your neighbor, your car with someone who needs a ride, your time at a shelter, or even your old clothes with the less fortunate. One man’s trash is another man’s treasure, keep that in mind.
4. Read: I know the book of God isn’t exactly “Eat, Pray, Love” but if you read 4 pages after each sala, by the end of Ramadan you would’ve read the whole book. Remember, what's more important than reading the Quraan, is understanding it and taking interest in what it says.
5. Smile: spread love, you never know who could be breaking down and waiting for you to cheer them up. A simple smile to someone you don't necessarily know (and I'm not encouraging flirtatious, hair-flipping smiles at the hot boy at the gym) will uplift their mood almost instantly.
6. Be useful: donations don't have to be just money. You can donate your time at a shelter or an orphanage to help teach less fortunate kids something useful. There must be at least one subject you’re good at that you can pass on to someone else. You can also help plant fruitful trees in your neighborhood, hand out ice-water bottles to traffic police, paint a discolored wall in your area, or compliment the garbage collector on how important his job is.
7. Feed someone: carry dates in your bag and hand them out at Eftar time. On a much bigger scale, help cook meals and pack food bags to be sent to poor villages in your area. It’s great to feed someone in Ramadan, but it’s 10 times greater if you do that all year long.
8. Keep your mouth shut: That kind of applies all year round. If you have something nice to say about someone say it, if you don't be quiet.
9. Hold your horses: easy on the F-word. Not just because Eftar time came and you’ve broken your fast means you’ll be swearing at every person you see till the next morning. Words are very powerful, use them correctly.
10. Share this article :or any article that helps people understand that good behavior is just a gesture away and should be all year round rather than 1/12th of a year.
Think outside the box, help people, talk to God, and just create an over-all better life for those who surround you. At the end of the day, what goes around comes back around.
By: May Rostom
HOW TO INCREASE YOUR SAVINGS
1. Consider saving as a mandatory expense
2. Open a savings account that’s harder to get to than your checking account
3. Systematically (monthly) save to that isolated account on a regular basis
4. Pair your raises with increase in savings
5. Set milestones with rewards
6. Write down expenses in three to six-month goals
7. See where your money is going (A daily coffee may cost you only Dh12, but if you add that up over a one-year period, this could set you off Dh5,400)
Before buying electronics, jewellery or fashion items on impulse, wait 30 days (you might realize you don’t need those things at all. This could save you thousands by the end of the year)
With temperatures soaring in the UAE, an increasing numbers of accidents are being caused by tyre blasts on the roads.
There have even been rumours circulating over the internet about extremely high heat waves causing gas tanks to burst.
But these rumours are untrue, according to experts from the Dollar Thrifty Automotive Group.
“This is a hoax. Without a spark to occur, the auto ignition temperature of petrol is about 400 degrees Celsius,” the company said in a statement.
“Instead, high temperatures will affect fuel mileage. When the weather turns up the heat, the fuel expands, which makes the engine use more gas to make the engine run. Drivers lose mileage, and in some cases, even horsepower.”
However, the company warned that car-owners should take certain basic safety precautions to protect their vehicles during the summer months. They include:
1. Tyre maintenance
Make sure your tyres are rotated and most importantly, not worn out during the summer season. Drivers should bear in mind that less air in the tyre may cause greater friction with the road, in turn increasing heat in the tyre.
2. Park in the shade
It’s ideal to park in the shade- either underground, in a covered car park or under any shaded area and to place your sun-shade. If you can’t find an enclosed space, park in the best direction- where the sunlight will fall on the rear window.
3. Tint your windows
Tinting your windows or placing a windshield sunshade will reduce the heat in the car. But ensure that the tint doesn’t exceed the UAE’s legal limit of 30 per cent.
4. Get your car serviced
During hotter weather, cars need frequent service checks, especially thanks to over exerted air conditioners and batteries. By changing your oil and double-checking the status of your belt and battery, you can prevent future accidents.
5. Don’t store pressurised items
Do not keep items like lighters and perfume bottles in your car during the summer season. They might explode, releasing harmful chemicals in your car.
6. Avoid desert driving
It is not advisable for first time 4WD owners to take a spin in the dunes during the hot afternoons, as it is better to avoid getting stuck in the desert in peak summer heat.
7. Always have emergency items
In case of emergency, it’s important to have your auto service provider’s number ready, and also have a first-aid kit, emergency car-care kits, and bottled water in your car. However, make sure that these items are not plastic grade 1, as they are easily damaged in hot weather.
8. Do not leave children/pets/anyone in a locked car
The temperature inside a locked car in the summer season can be up to 20 degrees more than the outside temperature. So it is not advisable to leave anybody locked up inside a vehicle even for a brief period
#1 Maintain a healthy weight
It’s estimated that 60% of Australians are overweight or obese. And of those classed as obese, approximately 30% will have fatty liver disease, putting them at high risk of liver scarring (cirrhosis), liver failure and liver cancer.
If you carry any excess weight around your middle, it can cause insulin resistance which often leads to fatty liver disease. Measure your middle and keep it at a healthy circumference. Men should maintain a waist of less than 102cm and women, less than 88cm. Exercising and eating a diet that’s low in fat and high in fibre, vitamins, antioxidants and minerals will help you maintain a healthy weight and liver.
#2 Avoid fad diets
Fad diets that make your weight yoyo can put excessive stress on your liver. Avoid any products that promise large amounts of weight loss in an unrealistically short period of time. These diets are usually lacking in essential nutrients and are not beneficial. Aim to lose weight at a healthy rate of ½ -1kg per week.
Liver cleansing and detox diets should also be avoided. Contrary to popular belief, no particular diet is liver cleansing, but a healthy diet improves wellbeing. Take a look at our diet page and ask your doctor or dietitian to help you create a healthy and nutritious diet plan.
#3 Limit your fat intake
High levels of fat in the blood (hyperlipidaemia) and high levels of cholesterol (hypercholesterolaemia) are common causes of fatty liver disease. Keep your levels low by keeping your fat intake low. And of the little fats you do eat, make sure they’re unsaturated (poly- and monounsaturated fats). If a low fat diet isn’t working for you, speak to your doctor about medications that can help.
#4 Drink alcohol in moderation
Sensible consumption of alcohol is critical to your health. While alcoholism is more common among men, women are more susceptible to the adverse effects of alcohol on the liver. In fact, it takes as little as 20 grams of alcohol daily (only two standard drinks) for women to develop liver problems. If you can’t cut back, talk to your doctor about getting professional help.
#5 Go for regular blood tests
A blood test is the best way to keep an keen eye on the levels of fat, cholesterol and glucose in your blood – all of which are associated with fatty liver disease. Too much glucose can be an indication that you have Impaired Glucose Tolerance or Diabetes – in both cases you’ll need to carefully control your blood sugar levels through diet, medications and/or weight loss.
Have you ever experimented with intravenous drugs? Did you have a blood transfusion, or organ transplant prior to 1992? If so, make sure you get tested for hepatitis C.
#6 Quit smoking
It’s been proven that smoking cigarettes is linked to the development of liver cancer. Smoking can also enhance the toxic effects that some medications (such as Paracetamol) have on the liver. Talk to your doctor, or ring Quitline to get help.
#7 Get a jab
Talk to your doctor about getting vaccinated against hepatitis A and B. If you choose not to get vaccinated against hepatitis A, make sure you avoid sushi, or raw/partially cooked clams, oysters, mussels and scallops, as these fish often live in hepatitis A-contaminated rivers and seas. If you choose not to get vaccinated against hepatitis B, practice safer sex.
#8 Ask your doctor
Mixing medications is never advised without seeking advice from your doctor or pharmacist. This applies to herbal supplements as well as prescription and over-the-counter drugs. Some medications require the liver to work extra hard to metabolise them, and taking too many medications at once can damage the liver. Some herbal supplements can actually be toxic to the liver, such as kava, comfrey, chaparral, kombucha tea, pennyroyal and skullcap. Read our common toxins page for more information.
#9 Protect yourself
Practice safer sex and protect yourself from hepatitis B. Unlike hepatitis B, hepatitis C isn’t classified as a sexually transmissible infection, but if there is a chance of blood to blood contact, you should practice safer sex. Less commonly, toothbrushes, razors and other personal care items can also transmit hepatitis B or C, so don’t borrow, or share yours with anyone!
#10 Be aware of drug risks
Some illicit drugs and the chemicals they are mixed with can be toxic to the liver. Intravenous drug use is also commonly known to transmit hepatitis B and C. If you currently use intravenous drugs, don’t share needles – take advantage of a needle exchange program.
#11 Don’t ignore your liver
If you’ve been told that something is wrong with your liver, ask your doctor for a referral to a liver specialist (hepatologist). You might feel fine, but the signs and symptoms of liver disease and hepatitis are not always present.
#12 Take care with tattoos and piercings
If you’re keen to get a tattoo or a piercing, take extra care to find an establishment that is clean and adheres to meticulous sterilisation practices. Want to learn more about your liver? Understand what makes your liver so important, try our liver-loving recipes, read more diet tips and make sure you get plenty of exercise.
