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Why Everyone Should Get Personal Training In The ABS Gym In Dublin…

August 9, 2010 Posted by | Uncategorized | , , , , , | Leave a comment

3 Reasons Why You Shouldn’t Do Cardio… And the solution

3 Reasons Why You Shouldn’t Do Cardio… And the solution

I’m just back from the park behind my apartment in Swords.

I wasn’t in the humour of gym based training today so I decided to do some ‘cardio’.

Not the kind you are thinking of…I will outline what I did and explain why in a moment but first I’ll talk a little bit about cardio and how it isn’t actually the best exercise for fat loss.

I NEVER recommend traditional cardio to my personal training clients…

1.Its boring

2.It doesn’t work for fat loss (seriously)

3.Its counter productive (It makes you fatter)

Let me explain…

1.Its boring and it sucks… that’s about it for point 1…

If you actually like doing long repetitive cardio, be my guest…but somehow I don’t think you will do it again after reading these next points.

2. If you think about it…

I mean really, really think about it… what is the physical difference between your average untrained person and someone who can run a marathon?

They both actually look the same right?

When was the last time you saw a ‘fit’ looking endurance athlete?

The only thing different is their physiology has adapted to use energy more efficiently than the person who is untrained… basically their body uses less energy to do the same thing.

To make a long story short… everytime you do steady state cardio you teach your body to use less calories…

Use less calories, less fat is lost…

3. Its COUNTER productive…

It makes you fatter in the long run…seriously…

Taking point 2 into consideration… lets say you teach your body to use less calories each time you perform a cardio workout…


Week 1 you burn 350 calories

Week 2 you burn 300 calories

Week 3 you burn 250 calories

This is an exaggerated example but you get the picture…

But lets say you are eating the same food all that time, but burning less calories…

You get fatter.

You get more economical with calories, burn less of them, eat the exact same as you were before and … get fatter…

Not nice is it?

Heres my workout


15 sprints that involved 10 seconds of work/sprinting and 50 seconds rest (mostly lying on the pathway panting)

5 x 50 m shuttle runs (out and back) with high knees at the end of each run (2:00 windows)*

5 sets of 20m (out and back) shuttles in the tennis court with 30 seconds clap push ups at one end of the run and 30 seconds crossover climbs at the other… (2:00 windows)*


That was an hour ago and I’m still sweating 🙂

Interval training cardio is the way forward…

Instead of getting used to the activity and becoming economical at it, your body/ metabolism will just throw calories at you if you are performing intense exercise.

More calories burned = more fat burned… WIN…

I’m not suggesting you go out and even attempt my workout because if you are not highly trained you will not be able to complete it and then you’ll probably be sending me hate mail for a month after it because of how sore your legs are.

So try this…


Jog for 10 seconds brisk walk for 50 seconds x 10 repetitions

Really fast brisk walk for 1 minute and lazy walk for 1 minute

Mark out 20 metres.

Jog 20 metres, perform a plank for 30 seconds jog back (1 repetition) perform 10 of these.


Done… you’ll be surprised how effective it will be for you…

You might get some looks but who cares you’ll be leaner than them in no time 🙂

Check out one of my clients who has lost an amazing 110 lbs of fat since last october…


Heres the proof from facebook



Thanks for reading


Bryan Kavanagh BSc CSCS

July 23, 2010 Posted by | Uncategorized | , , , , , , | 3 Comments

Celebrity Trainer Pat Henry

I was in Northwood earlier in the week about to knock out an intense lower body training session when a newspaper article about celebrity trainer Pat Henry caught my eye.

I was late for the training session but I couldnt help reading the article start to finish.

On one hand, I shouln’t be slating the article and I’ve already received 2 messages saying I’m jealous that he got in the paper…Please..I’ve been in the paper too… talking SENSE.

Here’s my critique of the drivel… I mean article. These are just some of the statements that Pat made in the article…they actually make my blood boil…some people will actually pay attention to this garbage and ruin their training progress.

‘spinning at high resistance makes your bum bigger’

Sorry but it is still submaximal. There is no hope of someone getting ‘huge bum’ from spinning unless of course the resistance in literally immovable…only then would you get ANY muscle growth.

‘too long on the cross trainer will bulk up your legs…’

This is absolutely ridiculous… unless of course the person has the resistence setting up too high. Have you ever seen someone who has huge legs that ‘walks too much’ because thats all a cross trainer is… a mix between walking and cross country skiing. The Cross trainer and bike can of course be used to perform fat burning intervals which … wait for it… make you bum smaller and help you lose fat.

If spinning or going on the cross trainer was so effective at growing muscles, I know a lot of young GUYS who would be glued to the stationary bike. If growing muscle was so easy everyone in the gym who are plodding along on the cardio machines day in, day out would be lean and muscular…

Careful... Spinning classes may bulk you up 🙂

But they aren’t… Maybe cardio and silly bikes are not the way to go… Just food for thought.

This was the best part of the article. The Do’s and Dont’s were hilarious. they are actually the complete and utter OPPOSITE of the truth.

‘DON’T… keep your feet flat on the ground when tackling squats’

‘DO… Use a wedge to raise your feet slightly off the ground.


He goes on to say, ‘keeping your heels flat on the ground makes you stick out your bum and makes it bigger’
Oh Dear God…

‘DON’T… bend from side to side as it could add 3 inches to your waist and create a thickness’

Im not a fan of ‘bending side to side‘ but if ‘bending side to side‘ (technical term I assume) added 3 inches to your waist i’d have all my male clients do some sort of front to back motion with their upper back to add 3 inches to their upper body…that’d make sense right?


‘DO… Twist as far as you can in alternate directions to whittle the waist down’

Oh right so a side to side motion will make it bigger but a spine-crunching rotational movement will make it smaller…I never knew that…must try it sometime…

‘DON’T lift weights that are too heavy. “I’m not a fan of heavy weights for girls, It shortens muscles and ruins the shape of the arms”
‘DO…A 1kg Dumbbell with exercises like the bicep curl can help banish bingo wings’

This part of the article angered but I’ve already wrote about ladies only lifting light weights and how nonsensical it is here
–> Women lifting Light Weights

That aside…

Even if the 1kg bicep curls did burn fat (which they most certainly do not) I still have to question his exercise selection …Is it just me or is the bicep on the front of the arm and the tricep on the back of the arm? I dunno, I’ll have to consult with my anatomy book… 🙂

There’s a bit of a rant, hope I wasn’t too antagonistic.

Thanks for reading

Bryan Kavanagh BSc. CSCS

February 26, 2010 Posted by | Uncategorized | , , , , , , , , , | 4 Comments