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Fat Loss

FITNESS TRAINING FOR THE EQUINE WORLD

'Should I Fitness Train For Equine Sports?’

I have been Personally Training rising Dressage star Sofie Butchart for a few months now and she has really benefitted from the extra fitness, strength and overall well being that results from the training. She is winning competitions and is more determined than ever.

I know my bodybuilding career is ever so slightly different from equine sports but the drive and mental focus needed to win transfers over to all sports! We work on visualisation techniques and a winning attitude as well as the fitness etc.

I’ll hand over to Sofie and she can tell you in her own words how she transformed herself to rise in the world of Dressage. I did not ask her to write anything for me, this was done off her own back!

‘ Within the equine world it is hard to find the time to be healthy and look after your body correctly. Although in order to perform our best to contribute to our equines overall performance, we should look after ourselves like we do our horses!

Previously I literally lived on fast food, carbs and anything with sugar in to give me a boost of energy on a busy day. I had an extremely inconsistent diet with massive gaps between meals, then times of binge eating. I managed although my concentration levels, energy levels and my overall health were pretty awful! I was ill a lot, I would get injured very easily and feel run down the majority of the time.

I knew things had to change to not only become a better rider but also a fitter and healthier person! That’s when I met Peter Chown, former Natural Mr Universe and Heavyweight World bodybuilding champion who is also a well respected personal trainer and nutritional advisor.

With Peters help and guidance I have transformed from being McDonalds favourite customer to now managing to consistently eat the right foods to fuel my body and being healthy. I also train at the gym with Peter 3 to 4 times a week and under his watchful eye I am stronger and fitter and also i’m loving seeing the visual changes. I feel great!

During my training sessions with Peter we do some cardio but mostly weight training to help strengthen my whole body for my riding. We have recently progressed to training lower body and upper body both twice a week. I have felt a huge difference within my riding performance as well as feeling so much better in myself.

Beforehand I had ‘strength’ in my riding muscles but I was extremely weak in other areas making me prone to injuries, form hernias to having major surgery on my shoulders due to reoccurring dislocations.

Peter is always on the end of the phone for me whenever I have any questions regarding my nutrition plan and training.

Originally I thought eating healthy was just salad and boring foods, it isn’t, I now really enjoy my meals A LOT!! I cant lie, when I first started my nutrition plan I felt awful, my body wasn’t used to healthy food, I craved Dominos pizza so much! But I stuck to it and now I look back at how I used to eat and it makes me feel sick! I wouldn’t feed my horses an inconsistent and unbalanced diet and expect them to perform at their best, although I was doing it to myself.

I also have acupuncture and visit an osteopath every 2-3 weeks to keep any twinges at bay and help my bodys energy and my mind. My horses are very sensitive and their performance changes drastically if I am not ‘on form’ so it’s important for their sake I keep myself in the best shape I can mentally and physically.

I hope this has given you and idea to my personal training structure, how I look after myself in order to perform at my best and also how anyone can turn their lifestyle around with guidance and support, not just in the equine world but anyone! ‘

Michelle Bossing MS!

Natural Physique member Michelle this past weekend attended a paralympic trial for the British paracycling team. Michelle was picked due to her success in an earlier trial. She was diagnosed with MS (multiple sclerosis) 6 years ago and after getting over the initial shock she fought back.

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Her big goal was to make the paralympic cycling team due to being a keen cyclist. We worked hard together on resistance training, bike work and also her nutrition and supplementation while listening closely to her body due to her body not recovering the same as someone without a condition.

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The big weekend came and she worked hard at the trial but unfortunately she couldn’t be classified. The reason being, in the assessors own words, ‘you are too strong, too fit and have rehabbed yourself so well that we can’t classify you!’ . We were gutted in a way at first as it seemed the dream was over and we done “too well” but the most important thing is health. MS is very unpredictable, you never know what is around the corner. But with exercise, good nutrition and a very positive attitude it can be fought and held back.

So, whatever your goal, whether you have a condition, disability or are as healthy as can be, just go for it. Don’t let the dream go.

So congratulations to Michelle for working hard and getting that trial in the first place and Bossing MS! The dream isn’t over.



Peter

OLD SCHOOL QUAD BLAST! - SISSY SQUATS

NOT FOR THE FAINT HEARTED

The Sissy Squat doesn't sound like a tough exercise does it?  Ok, its not quite as tough as a back squat, but it is tough, do not let the name fool you.  It's named after a Greek mythical king called Sisyphus who was made to push a big rock up a hill only for it to roll back down again for eternity, as punishment for being a not very nice person.  He ended up with big legs funnily enough.

This exercise is a great quad exercise for men and women to add to your leg training, or if you train at home and haven't got much equipment, then this will hit the quads hard.  It isolates your quads really well as the hamstrings and glutes are mostly eliminated from the exercise.  

It's also a great exercise to superset with a compound leg exercise like the squat or leg press, this will have your quads on fire!  

To add size, shape and awesomeness to your legs then this is it, demonstrated by my buddy, of Diversity fame, former client and now owner of his own PT business Bodybox, Terry Smith -

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-Stand Upright, feet shoulder width apart.

-Lean back until your body forms a straight line your neck to knees, supporting yourself by holding on to a piece of equipment.

- You can use just bodyweight or when you are stronger then hold a weight place across your chest.

- Descend as far down as you can to work through the full range

-Drive back up through the quads to the starting position. 

Give it a go and let me know how you get on!

Peter Chown

 

 

 

Age Is But A Number

I'm Too Old To Do That!

As we get older we do like to make excuses to not do things, I know, I've tried a few of them!  But age is just a number, ok as we age we do get a few aches and pains, Im now 45 and I definitely have a few of them due to my intense training for my sport, but that shouldn't stop us from doing things.  I hear many excuses about being too old to exercise, too old to eat healthy,  too old for this, too old for that, but it really hasn't  got to be like that.  

Over 40 and think you've missed the boat?  

Being over 40 doesn't mean it's too late to be the best you've ever been.  It's a great time to start a healthy exercise routine and start eating healthy.  Being over 40 isn't old  

Over 50? Why not look better than you've ever been! 

Take my client Karen here, she started exercising at 40, she has been training with me since 2007.  She's now 55, an inspiration to anyone over 50,  it goes to show with a healthy and fit outlook you can be just as active as you were in your younger days.  

 

Randhir Singh Transformation

A Natural Physique Success Story

Randhir Singh has been a client for a few years now and has made an awesome transformation over that time, his health has improved, he's changed physically and his strength has gone through the roof.  This is a short video I made for my YouTube channel a while back.  I hope you enjoy it.  If you would like me to be more active on YouTube then let me know and what you would like me to film and I'll get on it.

Peter 

My Mindset! By Peter Chown

Mr Natural Universe?  My life?  What was the mindset that I had to achieve what I have achieved in natural bodybuilding?  Hey, its no secret, it was just the way I lived my life!  But none the less I am more than happy to share with you my 'secrets'.  

I started competing as a natural bodybuilder in 1991 after 2 and a half years of training and over the years have won several Under 21 Junior titles including the Junior Mr Britain and Junior Mr Europe.  Later on in my career my achievements extending to winning the INBF World Heavyweight tile in 2005 in NYC and a year later winning the heavyweight title and overall champion at the INBA Natural Mr Universe in Los Angeles, California where I earned my natural bodybuilding professional status.  Plenty of moments I will remember for the rest of my life.  

 ANB SOUTH EAST AGE 23, WINNING THE HEAVYWEIGHT CLASS AND OVERALL IN 1996.

ANB SOUTH EAST AGE 23, WINNING THE HEAVYWEIGHT CLASS AND OVERALL IN 1996.

Getting yourself into the mindset to train for a bodybuilding competition can be hard!  You know you have many weeks, or even months if you have more than one competition lined up, of hard dieting, hard training, 24 hour commitment, tiredness.  What the hell made me want to do this?!  Well, it is a sport I love and luckily for me its a sport that I was encouraged to compete in from early on in my training as I was actually good at it!  I'm not very good at many things so this was my opportunity to excel in a sport.  When I'm passionate about something my drive towards my goals is intense.  Even before I started training I knew I wanted to be a bodybuilder, I wanted to win the Junior Mr Britain title, to be one of the best in the world.  

One other thing that drove me as well was that I was scared of losing!  I wanted to win, I wanted to feel special, I wanted to inspire others to build a body that they want, if I can do it then so can others.  I was a very shy teenager, I worked in retail where you get many customers look down at you, I wanted to prove that with drive, determination, consistency that this shy teenager in a dead end job could work hard and become a World Heavyweight Champion, a Mr Universe, who could train in Golds Gym in Venice California and be recognised for the physique he built.  

What else drove me to have this intense mindset?  It was seeing how much the body can take in the gym, as I have always been lifetime natural I didn't have the option of drugs helping me build my physique.  I didn't want to limit myself either with the mindset that as I was natural then I'm limited to only building a smaller physique, a physique that could only lift a limited amount of weight.  My goal was to build a physique that wouldn't of looked out of place amongst 1980's style physiques, as to me this was one of the best eras of bodybuilding.   If I told myself that I can't do this because I'm natural, I can't do that because I'm natural then I would limit myself to what I could achieve.  I was a bodybuilder, thats it.  I trained harder than anyone else, I was known for crazy intense training sessions, especially leg workouts.  I got the respect of high ranking non natural competitive bodybuilders.  It's amazing how much punishment the human body can take.  I'm not saying this is the way for everyone to train as everyones goals are different, but this was my mindset, every workout was a challenge, I trained intelligently, but like a nutter too!  

A massive tool that helped me too was visualisation.  I'll cover this inmate depth in a separate blog another time.  In my mind I had what I wanted my body to look like.  Every workout I trained my body, I could 'see' the fibres contracting, the muscle growing.  My body just had grow into what was in my mind.  Every time I ate a meal, every gram of protein was building my body, every step of cardio pre contest was turning my body into a fat burning furnace.  Visualisation really works!

One other thing that is really important, and something I learned later in my competitive career is a balance in life.  Even though I was very intense with it all I learnt to switch off as well.  Pre contest I still made time for others in my life, not early in my career, but the last few years I did.  In the early years I thought everyone should understand what I was going through.  I didn't make much time for others pre contest.  It was when an ex of mine competed I found it really hard to be the partner who wasn't competing, not going out, the arguments.  This was coming from someone like me who had competed several times!  I thought if I found it hard then what must people think who aren't into the sport who's other half is competing, it must be hell!   From then on when I competed I always made time to do things with my other half, no matter how tired I was, my cool bag can come with me and we can have days out.  It helped and I then had more of a balance, certainly not perfect, I did have competitions coming up but I made the effort.  Now when competitors tell me their husbands or wives don't understand, its causing problems in their relationship, I can help.  Competing certainly isn't worth losing a great relationship over and no-one forces us to go through this, we can stop at anytime.  

This sport isn't for everyone, I've seen many people diet for a show and they've suffered badly mentally, they just haven't got the right mindset, they're almost losing their mind, they get angry with everyone, ranting, its really not worth it.  Competing should be fun, seriously hard, but fun seeing the changes your body can make with hard work.  If its not fun then take another sport or activity up, life too short! 

Anyway, I waffled on enough I think but I'll cover more on mindset, visualisation etc. in the future. If you have anything you'd like me to cover then just let me know!  

Peter Chown

Well Done Anastasia!

My bikini prep client competed at the weekend and this is a quick well done to say how proud I am of her.  She made an amazing transformation and looked stunning!  Well done Anastasia! 

Read what she had to say here 

 Anastasia with her medal form her first bikini competition. 

Anastasia with her medal form her first bikini competition. 

How I Transformed My Physique In Under A Year To Win Natural Mr Universe!

DREAM BIG TO GET BIG! 

Do you want to transform your body in the shortest space of time even though you've been training for years?  That can't be done surely?  Of course it can!  

 Training In The Colosseum Gym, Fullerton, California Post Natural Mr Universe Win

Training In The Colosseum Gym, Fullerton, California Post Natural Mr Universe Win

 

I'll tell you what I done back in 2005.  After winning the heavyweight world championships I still realised I needed more size, even though I won I could still look at my physique and tell where I needed to improve.  I needed more balance with my lower half as my legs were always ahead of my upper body, so that meant more size on the upper body, great!  The challenge was set.

So what was my secret?  Well, for years I was doing the same type of training, each body part once a week, low sets, low reps and heavy weight, very much along the lines of Heavy Duty training, Dorian Yates style.  This type of training is phenomenal to be honest and had got me fantastic results over the years.  But after a couple of years my muscle size hadn't changed dramatically.  It got to the point where I thought whats the point in carrying on.  Maybe all the size I had put on over the years was all that my body could build naturally?  Someone wrote on a forum that myself and some others had reached their genetic limit and we couldn't get any bigger, well that was it, just what I needed! That was the motivation that I needed to get bigger, better and not accept the size that I was!  

So, back to the drawing board, what was I going to do to get the results that I was after?  I knew what would work,  go against all what I believed in!  Instead of training three to four days a week, each bodypart once a week, heavy duty style, low sets, low reps, a fair bit of rest, I'd do the opposite, surely that will work?  My mindset had to change to progress further and get out of my plateau.  Three to four days a week training turned into six days a week, each body part trained once a week became each body part twice a week.  Training six days a week, each body part twice a week was a recipe for serious overtraining for a lifetime natural competitor surely?  Well my train of thought was to shock the body, if I do something radically different my body would surely have to change!  Once you increase your frequency and volume of your workouts the body will adapt and recover a lot quicker (as long as your nutrition is spot on too) which means training each body part more often will result in more muscle gain, we all want that right?  

Checking Out My Progress In Muscle Limit Gym Leading Up To The 2005 Season

So heres what my plan was.  I split my body over three days, the first three days I trained heavy, keeping the rep range in the 6-8 range, rest until my breathing recovered.  I then repeated my body split the following three days but training lighter and upping the reps to 15-20 and my rest between sets was 30-60 seconds.  I trained on the lighter days just short of failure, really going for a massive pump, gorging the muscles with blood.  The training split I used was as follows -

  • Monday - Heavy Chest/Shoulders 
  • Tuesday - Heavy Back/Arms
  • Wednesday - Heavy Legs/Abs
  • Thursday - Light Chest/Shoulders
  • Friday - Light Back/Arms
  • Saturday - Light Legs/Abs  
  • Sunday -REST

The results were shocking to me, I had gained approximately 7lbs of lean muscle from April 2006 to the end of July 2006, I hadn't made that much progress since i first started training!  Here I was  17 years into my training and I was making gains like a beginner.   

So, if you have reached a plateau in your own training,  which a lot of my clients have when they first come to me, then radically change things, do what you wouldn't normally do.  If you always train heavy and low reps then change your rep range to 15 reps, or higher, drop your rest down too.  Do the opposite of what you would normally do, shock the body, do something different!  

Winning The Natural Mr Universe In Los Angeles, California, A Dream Come True.

Good luck and let me know how you get on!

Peter 

 

 

 

London To Brighton Bike Ride For The MS Society (Multiple Sclerosis)

I have had the 'bright' idea of doing this charity event on my BMX (my other passion).  Some of you may know, some don't know, but my girlfriend Michell  and Team Natural Physique member, was diagnosed with MS 3 years ago, a devastating time.  The first thing I thought of was she will be in a wheelchair, Michelle knew nothing about MS!  Did you know more than 100,000 people have MS in the UK?   We are both doing this ride (Michelle has a separate fundraising page) to raise awareness of this awful condition and to raise money for the wonderful charity MS Society who not only help with care but also fund research to BEAT MS FOR GOOD! Treatment has advanced so much over the last few years that this needs to carry on to find a cure. My pain and discomfort will only last a few short hours where someone with MS their pain and discomfort will last for life.....or will it?  PLEASE HELP AND DONATE - AND PLEASE COULD YOU SHARE, THANK YOU :-)

https://mydonate.bt.com/fundraisers/peterchown1

Congratulations!

I just wanted to say a big congratulations to my client Fanni for her recent success at the Pure Elite competition.  Fanni's goal was to transform her body for her first bikini competition and that she did! Although she didn't place you have to admit that her transformation was fantastic!  She put in the hard work,  dieted hard but sensibly and naturally, no unnatural unhealthy fat burners, and the results show.  She also enjoyed the whole prep ( so she tells me 😜).   

 

Congratulations Fanni! 

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