Tag Archives: health

SHEFFIELD HALLAM POWERLIFTER ED HOLT: “IF YOU MAKE A MISTAKE YOU CAN HURT YOURSELF BADLY”

Sheffield Hallam student Ed Holt, 20, from Northampton, started strength and conditioning training at college, however since starting university he has trained for mass and is now a power lifter.

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With his second powerlifting competition coming up at Iron Athlete Gym on April 25, Ed’s approach towards weight training has changed greatly from his previous two years of bodybuilding.

As most young adults begin weight training to get bigger, mainly to look better – Ed trains with a goal in mind, to become as strong as he possibly can.

“I moved towards powerlifting because there was a more achievable goal. The goals in powerlifting are more intrinsic. It is showing in a sense saying you can do this much. I think also because less people do it. Most people say the go to the gym and they get a big pump, but not many go do powerlifting and say I did X, Y and Z amount.”

Powerlifting competition

Entering his first ever powerlifting competition in November, Ed finished with a 175kg squat, 115kf bench press and a 210kg deadlift, while weighing in at 86kg.

Unfortunately, his training for this competition hasn’t gone as well as he’d like due to an injury setback in his back.

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“I’ve only been properly training back since January. I’ve not been able to train deadlift as I’d like, my bench has been alright, my squat has been iffy. I’d love to get a 125 bench, 210 squat and a 190 deadlift at the comp. The back injury means I can’t deadlift as much as I did in the last competition.”

The powerlifting community appears to a close-knit environment where everyone supports each other and they want their rivals to do well, break plateaus and succeed.

“The atmosphere was really positive at the comp, everyone helped everyone out, it was brilliant. People were lending each other wraps. For such a small space, there were about 50 people there, so it was packed.”

Bodybuilding

 Ed’s weight training story began at 16, where he began strength and conditioning training as part of his hockey course, to improve performance. Moving to university, he advanced onto bodybuilding; “It was the environment I was in. I wasn’t in strength and conditioning for the sake of doing strength and conditioning.

 Not playing an important factor in his life due to the excitement of university and going out drinking, he became much more motivated to train in his second year. Starting off three of four times a week, it slowly progressed until it got to Easter and there was no lessons – he was going to the gym six days a week and four of those days, even going twice a day.

“I went so often because I knew you had to go that many times, I knew it’s what you had to do to get bigger. I realise now it was stupid to go so often and I was over-training, I didn’t know as much as I do now about steroids. Those who were on (steroids) were able to go that many times a week and they were eating much more than what I was, they were to cope with that mass of training.”

What is the difference between training as a bodybuilder and as a power lifter?

“It’s a massive thing, because powerlifting is so objective and competitive bodybuilding is so subjective. Bodybuilding is a very loose term, whereas powerlifting is very specific. People call themselves a bodybuilder, because they want to get bigger to look good. The training intensity is a big thing; you can be really intense in bodybuilding. In, powerlifting you can’t make any mistakes. If you make a mistake in bodybuilding you just lose a rep, if you make a mistake in powerlifting you can hurt yourself badly.”

 What are your future goals?

“I don’t know about my goals, I’ve got camp America coming up and my gym focus is going to change after the comp. Because of work basically, because of the nature of my new work. There isn’t a powerlifting gym, and I’ll be too tired from trapeze. You don’t need one rep max for trapeze, you need flexibility and stamina, so I’m going to train for those instead.”

“It depends where I am, I don’t think there is a powerlifting gym in Northampton, I’ll want to get back into it. It’ll be frustrating going down to whatever after a year out, when I know I’ve been able to do the amount I am now.”

Vital Stats:

  • Name: Ed Holt
  • Location: Sheffield
  • Hometown: Northampton
  • Age: 20
  • Height: 6’0″
  • Weight: 90kg
  • Years Weight Training: 4
  • Bench Press: 120kg
  • Deadlift: 210kg
  • Squat: 200kg
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5 SUPERFOODS FOR A HEALTHY LIFESTYLE

Loose names such as Acai and Goji berries are thrown labelled under “superfoods” and “must-haves for a healthy diet”, but how many people actually know what these are? We get given these fancy, uncommon foods that are apparently going to change our worlds – warning: that may be an exaggeration. However, here is Style Council’s list of ‘Superfoods’ that you will have definitely heard of…

Almonds

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Rich in iron, calcium, Vitamin E, protein and many other useful nutrients – almonds are our pick of the nuts. Reducing risk of heart attacks, nourishing the nervous system, cancer preventing qualities and help provide good brain functioning – these little bundles of nutrition are truly a wonderful and inexpensive superfood. Try adding a handful of these tasty nuts with breakfast and snacks, to help kick start a healthier you.

Avocados

avocado

Most fruits are mainly consisting of carbohydrate, whereas the unique avocado is high in healthy fats. They contain more potassium than a banana, an understated nutrient which main roles include; maintaining fluid balance and keep your brain, nerves, heart and muscles running efficiently. Proven that they can lower cholesterol, high in fibre and loaded with eye-protecting anti-oxidants – this super fruit should be part of a daily diet.

Eggs

eggs

If you’re eating eggs for breakfast already, you can be sure that you’re starting your day with a superfood. They’re high in protein and vitamins, as well as the lesser known nutrient, choline. If you haven’t heard of choline, you’re not alone – nonetheless it is an incredibly important nutrient. It is used to build cell membranes and helps produce signalling molecules in the brain.

Broccoli

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 Greens play an important role in a healthy diet and this tasty cruciferous vegetable is no exception. High in fibre, Broccoli is a good carb which aids with the digestive system and prevents constipation. Not only does it promote a healthy heart, reduces cholesterol and a concentrated source of Vitamin C, a cup of broccoli contains as much protein as the same amount of rice with half as many calories.

Greek yoghurt

yogurt

A first-rate source of calcium, proteins and probiotics, yogurt is a fantastic dairy product. Calcium is an important nutrient which is great for the bones. It is also laden with iodine, which is important for an efficient thyroid which in turn maintains a healthy metabolism. The promotion of an increased metabolism helps with weight loss and keeps your waist in check.

5 WAYS TO BREAK THROUGH GYM PLATEAUS

Most of us have a tried and tested routine, however we often hit plateaus. Here are a few simple Style Council methods to spice it up and negate boring repetition.

  1. Move Chest Day

    chest day
    This might not sound ground-breaking, but Monday is infamously known as ‘International Chest Day’ for a reason. It is hard to put a finger on it; however male testosterone kicks in after the weekend and dictates that they must bench press at the beginning of the week. A plague of grunting men and bars clanking against metal can be heard from the vicinity of any gym.

Instead of waiting around and slowing the tempo of your workout, try legs or back on a Monday.  Chances are the squat rack will be freely available and you will be able to enjoy an uninterrupted, intense workout.

  1. Incline First
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Development of the chest is a gym buff favourite – a mirror muscle and t-shirt filler. Nonetheless, it is not uncommon to find scanning through a gym that the majority of people have a much thicker bottom half of the chest.

When it comes to chest day; going through most people’s minds as they enter those holy gym doors, is that they want to rep out as much weight as possible on a flat barbell bench press.

The middle of the chest is best stimulated through this method and it is a great way of developing the middle chest. To best stimulate the upper chest, perform a barbell/dumbbell press at a 30-45% incline.

You already include incline exercises in your routine? Good, but if they are a secondary press in your workout, you won’t reach maximum growth. The upper chest will already be pre-fatigued due to flat pressing and will significantly lower the amount of weight you could be pushing.

By mixing it up and starting with inclined will produce a fuller, desirable chest and can even help smash through plateaus on your flat bench press.

  1. Widen Your Squat Stancesquat

The traditional narrow stance of feet shoulder-width apart when it comes to squats is a wonderful quadriceps burner. The squat is a goliath exercise; it utilises a number of muscles, developing strong, powerful legs and creating a solid posture.

Taking a wider stance gives the same great quad activation level, yet works a greater number of muscles and comes with a number of distinct advantages.

Glutes

The glutes (or bum cheeks), are a great source of power and are triggered at a superior level when taking a widened foot-position.

The allowance getting deeper with your squat means the glutes are activated to a greater degree than with narrow squats, according to research from the University of Abertay, Dundee.

Not just women can have booty.

Quads

Narrow stance squats provide a substantial burn on the quadriceps. Most of us go by “feel”, it there’s a deep burning sensation it results in success and we may not get that same feel from a wider stance. Despite this lesser “feel”, the activation is still there.

Not only that, narrower stances put a greater stress on the knee joints than a wider stance. In time this could result in patellar tendon strains or tendonitis. In other words, you may be walking like a penguin in a few years’ time.

Hips Don’t Lie

Like glutes, hips are another strong source of power. The wide stance exhibits a larger hip flexion and a bigger range of hip extension.

Stronger hip flexors provide improvement in a number of things, including power through various lifts i.e. squats/deadlifts, they are useful for sprinters (greater power for greater acceleration) and can handle a remarkable amount of stress, not just in the gym but in life.

  1. Pull Up over Pull DownDSC_0005[1]

Lat Pull-Downs is a firm favourite when it comes to creating an envious V-shape taper. The strong contrast between a slim waist and broad lats is any bodybuilder’s dream.

However, going for bodyweight pull-ups is a useful way of enlivening your training. Being able to perform numerous repetitions of wide-grip pulls is an impressive feat, even more so when you can add weight to it.

It also elicits the core and stabilizing muscles much more than what pull downs do, which is a major advantage.

This does not mean there is no place for pull downs; perhaps use them as a workout finisher to get that final muscle-building overload.

  1. Cut Your Rest

If you’re not progressive overloading, you are going to struggle to see a difference. Cutting down rest times is a simple yet very effective way of bursting through plateaus and shocking your body into growing.

Reducing rest time increases your tempo and is a great advantage when reaching hypertrophy.

Many professional bodybuilders go by 30-60 second intervals between sets for optimum hypertrophy.

With reduced rest your body will have to adapt to doing more work in less time and increases blood pushed around your muscles – which you will get a crazy pump from.

Your metabolic rate will also spike, meaning that you have an increased capacity to burn fat and calories. A leaner physique can’t be a bad thing.

QUICK BUDGET MUSCLE-BUILDING TUNA-PASTA

It’s the period before student loans come in and we’re all stressed with deadlines and struggling to make pennies last. This tuna-pasta meal is a great way to pack in the nutrition, cheaply that is ready to serve in under 15 minutes. 

First thing’s first, this will not win you any gourmet chef awards, nor will it be the most extravagant and flavour-filled thing you’ve ever tasted. However, if you’re penny-pinching and still hoping to gain/maintain muscle then this pasta dish will help you along the way.

Ingredients (serves 3-4 meals):

  • 2 cans of Tuna Chunks
  • 1 Large onion (chopped)
  • 1 onion clove (finely chopped)
  • 2 cans of chopped tomatoes
  • 1/2 cup of lentils
  • 1 tbsp sunflower oil
  • 1 can of kidney beans
  • 2 cups of dried pasta
  • 1 tbsp of chili powder
  • 1 tsp Extra Virgin oil (optional)
  • 1tbsp Red Wine Vinegar (optional)
  • Salt & Pepper to taste

Set the pasta to boil, this usually takes around 7-12 minutes depending on the pasta you’re using.

In another pan, begin sauteing the garlic and onions for a couple of minutes in heated sunflower oil. When the onion begins to clear, add in the canned tomatoes and reduce heat to simmer.

Add in the lentils and kidney beans and leave to simmer for several minutes, stirring gently. Stir in the tuna, virgin oil, red wine vinegar and add the chili powder.

Leave to simmer for approximately five minutes before seasoning with salt and pepper to taste.

Drain the pasta while retaining some of the water. Stir the pasta in with the sauce, then add 100ml of the pasta water and allow to simmer for a couple of minutes, before serving.

Nutrition breakdown 

Tuna is an extremely cheap way to get in your protein intake, usually around 25g of protein a serving and can be picked up at most supermarkets at around 75p per can. It also provides a modest source of omega-3 fatty acids, these are essential fats that your body uses maintain healthy skin, hair, cardiovascular system and brain.

Pasta is of course a great source of carbohydrates and aids in muscle recovery and slow, lasting release of energy.

Onions have many benefits; enhancing your immune system, therefore making you less likely to succumb to illness, can reduce inflammation and heal infections and assists in regulating blood sugar, to name a few.

Garlic is mainly associated with provide a distinct taste to food, however you may be surprised it has its own health benefits.Garlic can help combat the common cold, reduce blood pressure and may lower the risk of heart disease.

Lentils and beans are both high in protein and low in calories, totting up your protein intake – crucial in muscle repair and growth – and both are cheap ingredients. Kidney beans are high in fiber which helps regulate your digestive system and prevents constipation.