Posts Tagged ‘Bryan Kavanagh’

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The ABS Magazine

Wednesday, July 7th, 2010

We (mainly Ian) have been working behind the scenes on a lot of things lately.

-ABS 2.0

-The ABS Clinic

-In Late August/September we will be releasing TheABSmagazine.com and shortly afterwards our first issue of the ABS magazine will be released.

There will be numerous sections all of which will be related to physique development, weight loss and abdominal development.

1. Ask the ABS Coach

This section will be dedicated to any emails or facebook messages we receive from our fans/clients/readers

2. The eXercise factor.

Find out which exercises make the cut and which ones are complete cr*p :-)

3. Whats cooking Inside the ABS Kitchen?

Find out what recipes are ABS approved and which ones are going to sabotage your abdominal and physique development goals.

4. The ABS Zone

Exercises, nutrition tips, fat loss secrets…everything related to getting a killer set of ABS :-)

5. The ABS Challenge

Every issue will contain a bad-ass workout challenge that will test your conditioning and help you measure your progress.

5. The FBI Files (Fitness body interrogations)

This installment will include interviews with the worlds best fitness professionals, trainers and physique competitors. Providing you with their most cutting edge techniques to shed unwanted bodyfat and build lean athletic muscle.

So there you have it, the ABS magazine… Personally, I cant wait for it.

And did i mention we are giving it away for free??

We do need your help …

Leave a comment here on the blog or on the facebook fanpage —> HERE and let us know what YOU personally want to see in the magazine.

>> http://www.facebook.com/theabsfanpage

Thanks for reading

B

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How much protein?

Thursday, June 3rd, 2010

So how much protein do you need?

I love when this topic comes up…I can really vent when it does :-)

Here’s something I read the other day which made me laugh…

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Most Americans get all the protein needed in a day without even trying.

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Wait a second… that sounds like you SHOULDN”T be eating more protein.

So every one is getting the message that they are getting enough protein…

Yea…probably…and they get plenty of fat and carbs too… so what…

So everyone should be eating more carbs and fat, instead eating more protein?

NO

Eating too much protein will not make you fat as easily as eating too much carbs…so it makes sense that if you are going to eat too much of anything then it might as well be protein :-)

PLUS…

Somehow I don’t think it is eating too much chicken breasts that is the reason some ridiculously high % of the population are obese.

Fact of the matter, protein can’t be stored in the body like fat and carbohydrates, we need to replenish the supply daily.Your body can make some of it but this process is far from optimal.

Protein is essential for the repair/ growth of just about every cell in the human body, from muscle, hair, nails to the function of homones.

It is TRUE that the human body may not need to take in 100’s of grams of protein everyday. Maybe you don’t have to take in protein with every meal.

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But…

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Why not?

This garbage I hear about the human body only being able to take in 20 grams of protein with every meal…. That’s 80 kcals.

HAHA

How does that work out for Lions and other carnivores… are they restricted to taking in 80 calorie meals at a time… I don’t know about that, somehow I think there are more than 20 grams of protein in a gazelle or a buffalo… but I’m just guessing.

I can’t even imagine who came up with that nonsense…

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Probably a hippy or this guy…or both…

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I know what your thinking, but animals are different… don’t worry your body will not waste the protein…

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And even if it did… SO WHAT!

The protein is going to make you feel full, satisfied and keep you away from the cake.

The last place its going is to your fat stores. Your body has so many other uses for it that it will UTILIZE most of it and then, and only then will it store it as fat.

On the other hand…Carbohydrate is a fuel and unless you are exercising or recovering from exercise…your body has no other use whatsoever for carbohydrate.

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I.E.

It gets stored as fat. It’s akin to having a full tank of gas/petrol and trying to fill it up again…if there’s no room its going to spill out all over the place…just like your waistline.

Long story short unless:

1. You are about to do something really strenuous,

2. Have just finished something really strenuous or

3. You want to be a fatty

Limit carbohydrate intake on days you aren’t training or doing something strenuous and increase protein intake in general.

Simple as that.

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Getting R-I-P-P-E-D With Athlete Physique!

Thursday, March 11th, 2010

11 days ago I started on the Athlete Physique Training programme.

For those of you who are not familiar, it is the Training programme that Ian performed last year on the run up to his 1st and 2nd physique contests last year.

Ian in January 2009 and April 2009

Admittedly I was not starting from scratch and I have been lifting heavy and consistently all year so I took up on week 9 and let the pain begin :-)

I am currently on day 4 of Week 10 and lets just say I feel like Bambi…On Ice…

The glute-ham raises are the most fun!


I can’t believe Ian actually went through this program, then again, looking at his pictures I guess he did…yes Ian that’s the one and ONLY time you will half get a compliment off me.

Seriously though its fun…it’s the first time I have followed a ‘program’ in years…Yes my training is structured but there has not been a set program and I guess my physique was suffering.

Besides that I have been getting comments from people saying that they can see the fat loss. I was surprised because in general I walk around at approximately 8% bodyfat so I didn’t think the 1.4 kg I have lost in 11 days would be that noticeable.

Sunday 28th February I was 82.6 kg and today I weighed in at 81.2

The structure of the programme allows you to hit multiple bodyparts in each session and then hit each bodypart numerous times in the week.

I know there are skeptics out there thinking that training each body-part once per week and isolating the crap out of it works well…good for you… it doesn’t work for most people, including me.

I have crap genetics and I am a naturally thin guy but going from 73 kg in September to 81.2 staying at the same or similar bodyfat % tells me I’m doing something right…

So screw the skeptics.

I usually preach to people that they need to ‘Earn the right to isolate’…

I.e. If you can only bench half your bodyweight, barely manage push ups and cannot do a single chin up then maybe…JUST MAYBE… you shouldn’t be farting around with little sissy dumbbells doing bicep curls and tricep kickbacks.

I have the luxury of being kind of strong (for my size) and i have been lifting heavy all year so it is okay for me to start throwing in some of the exercises in the ‘Gunshow’ manual.

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My arms grew almost immediately. Not necessarily because I isolated them with the supersets outlined in the manual but because i had built up strength doing big, compound lifts like the bench press, chin ups and deadlifts for months. I have literally done NO isolation exercises in the last 18 months, and in 3 weeks my arms have grew… I guess what I’m trying to explain is I could have done curls and extensions until the cows came home and nothing would have happened

OR

Build strength on the big lifts so that when I do isolate my arms and do curls and extensions, it actually works…

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I only really started tightening up on my nutrition since Sunday. Maybe that’s a bit late but I was willing to take the risk…

The athlete physique meal plans are simple enough to follow and are giving me a structure to follow… Can’t wait for my omelette in the morning.

Training-wise I have not done much conditioning stuff until the last few weeks so for a couple of days last week the workout finishers were proving a little challenging…

I will be blogging my skinfolds and picture updates here on the run up to  a competition I am doing in the Olympia Theatre on the 21st March…

There is a ‘Best Shape Personal Trainer’ category that I am going to enter for the craic.

:-)

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Make sure you sign up on http://athletephysique.com and check out the free videos and there will be a whole new video series coming in the next couple of days.

Keep your eye out for them…

Thanks for reading…

Bryan Kavanagh BSc. CSCS

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NUTRITION TIPS

Monday, February 22nd, 2010
Being a personal trainer you tend to have to repeat yourself alot…

‘When should I eat carbs?’
‘How much protein do I need’
‘are apples good for you’

The list goes on…

Here at the ABS personal training studio we have all this material in handy little print outs that we give to our clients but there was one missing… Simple everyday nutrition tips…
Ian threw this together the other day to hand out to our personal training clients in the ABS gym here in Dublin along with the rest of the introductory material our clients get.

I gotta hand it to him he was listening to my ramblings because he nailed it!
  1. Aim to eat 3 meals plus 2 – 4 small snacks per day depending on your goals (fat loss, muscle gain, etc). This will take planning on your behalf.
  2. Spread those feedings out every 2.5 – 4.0 hours… Making sure to keep fat out of your pre and post workout feedings. Fat will slow down digestion and in turn effect recovery speed.
  3. Aim to consume a source of protein at every feeding… and do your best to consume meals/snacks of either protein and fats or carbs and proteins. Just try to avoid having a meal/snack that contains sugars and fats together… it’s okay to have fiberous carbs, such as green veggies with proten and fat as the insulin response/ storage will be minimal.
  4. If fat loss is the goal then go low carb, not no carb. Any carbs consumed should be earned (via intense training) and be rich in fibre.
  5. Limit fruit… to 1-2 servings max per day, sticking to low GI fruits such as apples, berries and grapefruit. It is a massive misconception that you can just nail endless amounts of fruit… it is sugar at the end of the day. ‘Natural sugar’ or not its still sugar and its fate will more than likely be fat storage.
  6. Eat your higher carbohydrate content meals/snacks before 6pm and time them around your training sessions. The amount of carbs you should consume will depend on your goals and tolerance to carbohydrates. Consult with your trainer about your carb intake allowance/requirements.
  7. After 6pm focus on consuming meals/snacks that contain protein only or protein and fat. Again fiberous carbs such as veggies are okay after 6pm, but avoid sugars and wheat… including fruits and biscuits
  8. Drink plenty of water throughout the day and during your training sessions
  9. Don’t drink your calories… no soft drinks, fruit juices and limit milk intake.
  10. Refer to the abs shopping list for best food sources and supplements.

Bonus Tip

After a strength training session then follow the above table. Nutrient timing pre and post workout is completely dependent on your training goal.

Hope this helps… Go get RIPPED

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:-)

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http://athleticbodysystem.com

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Naturally Strong??

Thursday, February 18th, 2010

Funny thing happened there a few weeks ago…

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A few of the ABS guinea pigs (Marc Hartigan, Dave Gorman and Robbie Cannon) were training together…

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I have trained them all at some point and now they are training themselves because I have done such a great job they don’t need me anymore :-)
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Yea on with the story…

The lads were training away and someone who had been Olympic lifting in a smith machine (FAIL) came up and said

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“all of you guys are naturally strong…you’s should think about competing… I’ll train ya’s”

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I hardly think a group of 8 random guys are going to be ‘naturally strong’ …it probably has something to do with their training :-)

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http://athletephysique.com

A happy ‘Athlete Physique‘ User:

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Hi Bryan!!

I have to apologize as I’ve been putting this email off for so long as I keep telling myself I’ll spend some time writing a meaningful one! I hope you and Ian are having a faaabulous start to the year!!

And Bryan, thank you so much for taking the time to reply to my earlier questions! Your advice was really crucial. I was spiraling down in my body weight late last summer into december, even though my Body Fat was dropping and my strength was increasing.

However, I took your advice to heart in how to add the calories and it’s really good to see results showing after such hard work. I’ve put on a solid 5lbs (muscle mostly) while my BF is decreasing… but I just have to keep at it and keep eating and the results will come if I’m patient!

Again I know there are just numbers but it really helps tracking the progress right? :) .

I hope You and Ian are having a great time training clients in the ABS temple ;-) ! I will definitely be in touch as to how my progress is going in the next few weeks… months. I can’t wait for any updates you guys have as well this coming year!!

P.S: Ian… Thank you so much for the feedback via facebook last day!! You two are just plain amazing!! Thank you for all your help and knowledge. It’s one thing to reach your goals and its a whole different story to share that knowledge to help others reach their goals.

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Free Videos here —> Athlete Physique Videos

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Curves, Cardio and Machine Weights…Waste Of Time?

Monday, February 1st, 2010

Two women in their late twenties came into the personal training studio the other day and initially they seemed to be impressed with the resistance training area, changing rooms and facilities in general. Looking a bit confused they worked up the confidence to ask:

‘That’s great, now where is the cardio room and the rest of the machines?…upstairs?’


They actually attempted to walk up the stairs, which to their disappointment was a dance hall…

When I explained that we dont have a single piece of cardio equipment they were a little perplexed.

‘But we want to lose weight, not bulk up…we dont know if this is for us…’

Even after I explained that cardio workouts were, for the most part, not only useless but actually counterproductive in some cases they looked at me like I was a complete moron.

The usual fitness club workout ...Doesn't look very productive does it?

It was at that moment I realised:

1. They didnt want ‘personal’ training.

2. They obviously knew more than me about weight loss.

3. They made up their mind that they were going to pay a glorified fitness instructor in a fitness club to carry out a predetermined programme. One they already had in mind which involved the gym instructor pressing buttons on a treadmill for them…

Sure what do I know… right? Clients of mine have lost up to 80lbs in 3 months…No cardio…

To be honest I can confidently say that I could get better results from somebody using their bodyweight and the floor than any amount of machines or contraptions could possibly get. Machines are fine to an extent but they are useless when compared to bodyweight exercise, free weights and circuit training – training athletically.

99% of the gym population performs the following;

30 minutes on the treadmill

20 minutes on the xtrainer

15 minutes doing ‘a few machine weights

Maybe some tricep kickbacks and curls with some flourescent dumbbell at the end. Maybe even a leg press…

The curves leg press...hmmmm

99% of the gym population are getting nowhere…

To be honest this is what I call a ‘healthy’ workout…or somebody who goes to the gym to be ‘Healthy’. Thats fine but it never lasts. Why?

Lets cut the crap…Nobody goes and seeks out a personal trainer to get ‘healthier’ there is something much deeper than that motivating them.

Do you really think anyone sits down at their computer, googles ‘personal trainer’ or ‘Curves’ and goes to the bother of browsing 10 different personal training websites and contacts several fitness clubs because they are worried about their ‘health’…not likely.

Okay there are a few who have been referred from a GP or specialist to go and get a fitness programme or personal training but it is rare. The majority of case are people who have a burning desire to achieve a goal and it is broken down like this.

50% weight loss

30% muscle gain

10% sport specific

10% other

It really is a case of good programming, hard work and dedication…key word being good programming. Truth be told if all I had was a pen, paper and nice handwriting I know for a fact I could do more for someones body transformation goals than 200 stupid commercial machines by writing them a training programme that actually worked. Well I would write them an online training programme and illustrate it but you get the idea.

Click here for –>> Online training programmes <<

Click here for a training system that cant fail…



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Kettlebell Challenge – Tough Workout Finisher

Sunday, December 6th, 2009

Personally do not do as much kettlebell work as I’d like to because here in Ireland the mainstream gyms haven’t had them until recently. (most still don’t)

Truth is… Kettlebells are a great tool to ADD to your fitness regime.

They can build stability, endurance, mental toughness and all of the movements are very ‘functional’ in nature which is always good.

They should not be the only training tool you use but they can be an addition to a well rounded training programme. They have the capacity to develop a well rounded physique.

They WILL NOT make you really ripped, or really strong and even though they are known as being the best conditioning tool since sliced bread they aren’t… nothing beats a good >> Prowler Run << click here to see this bad boy in action :-)

Kettlebell high repetition snatches, for example, develops anaerobic threshold and can increase work capacity. Great!…but there are other methods that are better…

I am not slating kettlebells im just saying that you shouldn’t rely on them…you shouldnt rely on any new tool or gimmick that comes out… train hard, eat right and follow a STRUCTURED training programme…and you are definitely going to develop a killer physique.

http://athletephysique.com

Here’s an example of a kettlebell workout challenge I done recently as a ‘finisher’ to my workout…

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Full Body Circuit

Saturday, November 7th, 2009

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What NOT to do if you want muscle!

Wednesday, November 4th, 2009

I was approached by a guy today that I’ve know for years and for whatever reason everytime he’s approached me for advice I am either on my way somewhere or he’s in a rush.

There’s always something and it was killing me that I wasnt getting the time to sit down and actually go through his training and eating plan.

He has asked me about individual exercises and other miscellaneous but i never actually structured anything for him.

Lets just say I was not amused by what he had been doing…and he wondering why he was not putting on muscle?!

His programme looked like this CRINGE!!!

Doing each bodypart ONCE per week works for genetically gifted people like bodybuilders and naturally heavy set people. .

People who have average genetics (you and I) have to think outside the box!

Once a week training = one chance per week to grow!

12 weeks on. . you only had 12 chances to grow!

Absolutely NAILING the bodypart is counterproductive too as you body will not fully recover from it. .

If you train each bodypart (in a different manner) 3 times per week you are hitting it from all angles separately and maximally. . more growth. .no overtraining. . .

36 chances to grow/adapt in 12 weeks presto. . 3x the progress

Check this out… Now this is not a perfect programme by any stretch of the imagination…

I just took the exercises he was doing and rearranged them, discarding the USELESS ones.

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Keep in mind i am not completely against bodybuilding training. It works for some people, and works really well!

For the majority of us, however, it is completely counter productive and there are better and more efficient ways of burning fat and gaining muscle.

Sorry about the ‘language’ but I thought it was a good video to share and i have a nice little inarticulate rant :-)

Let me know your thoughts in the comment section

Thanks

Bryan

PS.
For more info get your free videos by clicking the link below

==> http://athletephysique.com

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ABS Abdominal Circuit – Crunches = FAIL

Tuesday, November 3rd, 2009

Leave a comment now :-)

http://athletephysique.com

http://athleticbodysystem.com

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