JEFF RAYBOULD

Trainer - Nutritionist - Coach

What causes tendonitis? And how to treat it.

Jeff Raybould

Tendonitis can be a real pain when trying to progress with your training. Tendonitis is inflammation of a tendon. Personally I’ve had tendonitis in my bicep and forearm. This effected so many movements and exercises meaning I couldn’t lift as much, so I couldn’t progress as fast as I wanted to. If you think you may have tendonitis and you have tenderness, swelling or a dull ache where the tendon attaches to a bone then you may have it.

Tendonitis can be caused by a sudden injury but the more likely reason is due to repetition of a particular movement or exercise over time. The majority of people that get tendinitis will be because of their jobs or hobbies involve repetitive motions that put stress on the tendons.

A good way to prevent tendonitis is using proper technique especially when performing repetitive movements in the gym or in a chosen sport. Poor technique can overload the tendon causing tendonitis.

Supplements like curcumin, glucosamine and cissus quadrangularis can decrease inflammation to help alleviate the pain and negative effects from tendonitis.

For more information on tendonitis, training, nutrition or supplementation email me today eliteonecoach@gmail.com

There’s something you can do right now to get in better shape without using a gym.

Jeff Raybould

Right now is a massive opportunity for many to focus on health. I absolutely stick to the principle that if you’re healthy your body will do what you want it to much easier meaning you’ll get in shape faster.

Company’s such as Thriva.com allow you to have certain health checks done such as testosterone, folate, active b12, iron, vitamin D, omega 3, thryroid function, liver function, cholesterol and SHBG. Knowing the results of these tests will allow you to focus on what needs sorting out.

Every client I’ve coached has had something that’s been not optimal when they’ve started with me and if the body isn’t running optimally the body will be in even more of a bad position when you start stressing it out in the gym. Having low testosterone, folate, active b12, iron, vitamin D and omega 3 levels will all effect how well you can gain muscle and lose bodyfat. Make life easy for yourself focus on your health and your body will change a lot easier.

If you’re not able to train full force at the moment due to not having a gym get your body primed for when you do have a gym available.

If you think I can help you improve your health and get you in better shape inside and out message me today.
Online coaching: eliteonecoach@gmail.com

Personal training: Anytime Fitness Kidderminster 🇬🇧

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How to increase muscle mass and strength and decrease fat just by making a few tweaks.

Jeff Raybould

So guys you may have heard this before but hormones do really matter when it comes to putting on muscle, getting stronger and losing body fat. By definition getting in shape is the result of a level of muscle mass and body fat that is deemed pleasing, aesthetic or even nice. So if you want to be in shape knowing how to manipulate hormones is going to make your venture of getting in shape a lot easier.

You may have heard before testosterone controls the amount of muscle you can build, how much strength you can develop and your body fat levels. Now if only it was as simple as increase testosterone and we can grow muscle, get stronger and decrease body fat, there’s something else to this equation and it actually controls how much testosterone you have available or ‘free’.

Sex hormone binding globulin (SHBG) binds to testosterone making it less available for use (bad thing) as we want to have as much available for use as possible so we can get on with growing muscle, getting stronger and losing body fat. So what we want to do is lower SHBG. Is this even possible? Yes now there are many ways but I’m going to list below a few really simple ways how to do this.

1. Eat enough protein (each person is different do some research or hire a coach 👍🏽 to work this out)

2. Drink no alcohol (simple, right?)

3. Limit caffeine (my personal recommendation is only pre workout that’s if it’s even needed there)

4. Replace simple carbs with complex carbs.

5. Do not take the following unless absolutely necessary;

Raloxifene

Tamoxifen

Spironolactone

Metformin

6. Intake 10mg per day of boron

7. Supplement with vitamin d (5000iu per day should do it but you can get this tested to assess your existing levels)

8. Supplement with fish oils - omega 3 (1000EPA and 500DHA per day usually suffices for most)

9. Supplement with magnesium (400mg per day should do it, use more if needed).

Make getting in shape easier for yourself and follow the above.

Your nutrition controls performance, recovery, muscle growth and fat loss.

Jeff Raybould

I’m sure you’ve heard the sayings ‘You are what you eat’ and ‘You can’t out-train a bad diet’ well there’s some truth in that.

Your body isn’t stupid, in fact it’s really clever and although it can do some pretty amazing things it will not let you go somewhere you want to if your nutrition doesn’t support that. You may want muscle growth - diet needs to support it. You may want to benchpress a certain amount of weight - diet needs to support it. You may want to see your abs - diet needs to support it. You may want to not hurt so much from your workouts - diet needs to support it.

So before you go any further with your training ensure your diet is where it needs to be to actually get the result you want otherwise your spinning your wheels (getting nowhere).

For online coaching and personal training click contact or email me at eliteonecoach@gmail.com

What comes first nutrition or training?

Jeff Raybould

I’ve helped countless amounts of people grow muscle and get lean with no added exercise. Quite often I’ve taken a person on as a client and I don’t even coach them on training till their nutrition is on point and pretty quickly they’ll get leaner and become more muscular, so why is this? Most people seem to be not eating anywhere near enough protein and are eating a load of junk food. I just increase protein intake and decrease or eradicate the amount of crap in their diet and bingo they drop fat and water and their body is more suited to grow muscle. Quite often a persons body is ‘lagging behind’ in terms of little things that should be recovered even things like a bruise or a cut due to being protein deficient. If a client isn’t eating enough protein when they come to me and think it’s okay to start their training and nutrition at the same time it can take as long as 10 days to recover from their first training session which is a massive hindrance to their progression so ultimately slows down results.

The key is to have the body primed ready for exercise, hormones in the right place, nitrogen balance in the right place and glycogen stores in the right place. Not having these covered will just mean slower results and if your just starting training or ‘starting back’ a lot more pain than is necessary.

 

Intermittent fasting, muscle growth and fat loss.

Jeff Raybould

Okay although I believe this a simple topic it keeps coming up so I’m going to cover it.

Firstly guess what we’re doing when we sleep? Fasting. Guess where the word breakfast comes from? Break-the-fast. See where I’m going with this? Most of us are already fasting each day so why would it make sense to increase that window of fasting? In short it wouldn’t. Now the reason you may lose weight from intermittent fasting is because you’re shortening the period of which you’re eating, it’s harder to eat 2500 calories in 8 hours than it is 16 hours right? Of course it is. So basically your more likely to eat less due to the window of opportunity to eat being shorter. But this is not a healthy approach and eating across the day is much better on the body for nutrient absorption, maintaining steady energy levels and also to maintain and grow muscle mass, so guys eating protein evenly across the waking day will help you keep those biceps and girls it’ll help you keep that bum round.

Intermittent fasting is similar to just not eating after a certain time of the day as many do. I’ve found most clients of mine eat most of their junk food when at home in the evening. It’s not best to cut food completely, what is optimal is to eat as needed for your goal at that point. So sitting watching tv eating junk isn’t great for any goal (unless your goal is to get fat). 

As said this is a pretty simple subject but people try make intermittent fasting look great by giving snippets of science without explaining the other side of the story. So anyone who wants to mention increased HGH levels or insulin sensitivity go do some more research and look at the bigger picture. Put simply intermittent fasting is not optimal for muscle growth, muscle retention, gym performance or fat loss.

 

 

 

Motivation

Jeff Raybould

Let’s be honest for most the motivation to train, exercise, get in shape etc isn’t always there. Meaning at some points of the year not much exercising or dieting is happening. Now the key to being in the best shape possible for these people is when the motivation is there to be on the best possible training plan with the best possible eating plan. At least this will help with motivation to continue as results will be happening which is a reason to continue. I was having a discussion with a client recently, I said I completely get why many give up the gym when they’re not getting anywhere. Why would someone keep going to the gym to get no results. When you join a gym your paying for access to a facility to use for your own training a few members of staff can’t be responsible for 1000+ members results and it takes some initiative from members to ask for advice from the right people to get the best results they can. 2019 is here and fantastic results can be achieved but they won’t be without the right plan.

If you would like guidance in 2019 I offer personal training in Kidderminster and online coaching worldwide so give me a message to see how I can help you. 

Gimmicks in the fitness industry.

Jeff Raybould

I really dislike running people or things down but what I do believe in is honesty. There’s many things in the industry which come out as new or ‘game changers’ that are simply overhyped and don’t do that much. People are always looking for easier ways to get in shape trust me I am to, unfortunately other people know this who are smart business minded people but unethical and will take advantage of this. From day one I’ve made sure the advice I give regarding nutrition and training is reliable and to the best of my knowledge, I don’t do gimmicks and will only support what I believe in. Unfortunately many other trainers and nutritionists will try and offer this ‘easier alternative’ which simply doesn’t work, is dangerous or only works for a short period of time. The problem is if I promoted something for a quick money type situation is my time in the industry would be limited as eventually people would realise I’m not a reliable source of information and my credibility as a trainer and nutritionist would soon go after people realised I was just in it for the money. Luckily for the people I work with I’m in the game of helping people for the long run and don’t do gimmicks. This article was spurred on by a few things I’ve seen of recent one being a few individuals still spouting to effect ‘Eat what you want when you train with me I’ll still get you in great shape’ if this was truthful then how many more people would be in great shape? Probably everyone would be. Another thing I’ve seen is about body fat testing, there are very few methods to accurately test body fat. Body fat measuring machines where you stand on something or hold onto something are usually inaccurate and I don’t use them. It’s quite easy to assess someone’s body fat not to the percentage but to see if it’s going up or down via photos and a trained eye. This is how I monitor all of my clients and if you take a look at the transformation section on this website you’ll see quite easily the changes in body fat between both photos.

A dangerously scary question

Jeff Raybould

Today I got asked ‘Is it possible to grow muscle naturally’ I was shocked, bare in mind this guy had been training over 10 years with very little progress from what he explained. Yes genetics will play a part in your pursuit of how much muscle you can grow but thinking drugs is the answer is not the way to think. Most people I take on as clients have multiple flaws in their training and nutrition regime. From training too much, not training hard enough, no well thought out strategy to their training and then there’s nutrition; not knowing how much their eating, not supplementing right, not eating enough, eating the wrong foods there is so much to take into account and people who have full time jobs are trying to get their heads around this. People need to realise training and nutrition advising is a profession and to get the best results you will need someone to coach you, it’s that simple. Time you can’t get back but money you can always earn more, invest in a coach. I personally have had many guys and girls like the guy who asked this question who’ve been going to the gym 5+ years and within 3 months have been getting better results than they’ve ever had. Invest in your confidence, body and mind to be your best.

Are you healthy?

Jeff RaybouldComment

So are you healthy? What does that even mean!? Well there’s a few sure fire ways to assess health and guess what none of them are from looking at someone on the outside. I myself and I recommend to all clients to have the following things tested every 3-6 months;

  • Kidneys

  • Liver

  • Cholesterol

  • Thyroid

  • Sugar (A1C)

  • Blood pressure

  • Hormone full panel

Now providing all of the above are okay (don’t just settle for a doctor saying it’s okay ask for the actual readings via getting a print out) then you are more than likely to be absolutely fine. That said most clients I’ve got to have the above done have had an issue with at least one or more. The doctor can advise on how to get whatever is wrong in the normal range but many just push drugs which is usually not the best way to sort the issue, a combination of nutrition and exercise is the best way to sort most issues people have. One drug to sort one thing usually results in a side effect which usually leads to another drug. Sort the issue naturally if possible, which in most cases this is possible.

Jeff 

The inside story lead up to Nabba England 2018.

Muscle building, Bodypower, Nabba, Bodybuilding, Fatloss, Muscle, KidderminsterJeff Raybould1 Comment

The inside story.

So guys this is a bit more in depth to what actually happened on show day for Nabba England. At 16 weeks out I started the prep for the show, at 15 weeks out my dad got diagnosed with cancer I called off prep straight away. At 11 weeks out my father passed away. I took a week off training and restarted prep at 10 weeks out with 50lbs to drop. Yes I managed to make the weight but having to sacrifice muscle I just wasn’t at my best.

The day before the show I consumed 200g protein only over 4 meals. The night before the show to drop some water I used a diuretic which then lead to my whole body cramping and locking up so every time I went to contract muscle it would lock and I couldn’t pump up or hold my poses on stage. Due to being so close to the weight limit I couldn’t carb up the day before so after weigh in I had 25g protein and 100g carbs immediately after I finished the meal I had to go get ready for stage pumping up pretty much straight away which meant I didn’t digest the food I’d eaten properly. My stomach was bloated and when on stage I felt sick and out of breathe as well as cramping so being able to show my physique properly was not going to happen. After the first section of judging I had to go outside and nearly threw up I went to the toilet and let’s just say what I’d eaten that day seem to all come out. I didn’t want to go back on stage for the results but I had to show good sportsmanship and respect to the other competitors as they’d all worked hard to be there. I had already decided I wasn’t going to do the Mr universe had I have qualified so I’m happy for those who did qualify. Many lessons were learnt from this prep and I’m glad I did it, not only to improve my own knowledge but to help clients also. I really wanted to stay and watch the show but I just felt so ill I went home for a shower and rest. Well done to all those that competed there were some awesome physiques on show. This week post show I’m not training and enjoying more food as the week lead up to show I was on as low as 800 calories per day. 

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