Dear, Clients and readers, we want to thank everybody who has reached out to us at LWC in the past 10 days time regarding the loss of our office cat Prince.
So Prince was our British short hair office cat in the way that LWC has its headquarters in Ricks house where we have 4 offices spaces here.
Prince was always hanging out with the Staff and most of the time you could find him on Ricks desk helping out with the daily workload.
So Prince story is intersting Rick had a client 11 years ago who was a model, she had bought Prince when he was 3months old, and now when he was 5 months old, she got a job offer in London and she could not take Prince with her, so during a personal training session she offered Prince to Rick and he accepted to take care of Prince until the client returned from a 3 months job stint in London.
The client called after 3 months and said that she got another job in New York so she signed over Prince to Rick, and they have been thick as thieves ever since that day!.
Prince was always close to Rick, if he worked or slept it did not matter Prince was always right next to him.
When Rick had to go from time to time out on engineering jobs around the world we all cared for Prince, since Prince is one out of 3 cats and one dog he was never alone, but we could always see that he was waiting for Rick to come back home.
Prince was spoiled, there is not doubt about that, but he loved all people and all animals and even when a mouse came close to him, he just sat there and looked at the mouse.
Prince loved to sleep in comfortable beds and sofas, but he also loved all type of boxes that he could go and lay in.
Prince had an older brother named Bagheera and they are no sleeping together in heaven!.
So once again thank you to all clients who have sent condolences and some of you even sent flowers to Rick and the office, we deeply appreciate it, and we are also very touched by your kindness and support as is Rick.
He will be off until next Monday the 14th of December, and then he will continue with his clients online.
So a lot of people ask us this question on a regular basis, and we have a pretty good answer for you based on the research that is out there.
We have trained with our clients in the gym since the first week of June.
So far we do not have any confirmed cases that stems out of our gym that we work in with our clients.
Nobody uses a face mask inside the gym, and we have said that we try and keep a 2 m distance from one another and we also clean the machines and the free weight racks every hour so from 06.00 am to 12.00 Pm.
And then we have an overhaul in the night where there is added cleaning messures being taken for several hours.
What is more dangerous in our mind is sitting by your computer all day and all night, and not exercising at all.
So a healthy body will with stand Covid-19 much better than a body that has issues to begin with.
So going out walking for 1h a day and visiting the gym once or twice a week is a really good recipe for keeping your body going and also keeping your immune system strong.
And do not forget to use a lot of C-vitamin in these days when you want to boost your immune system.
But please remember to only drink freshly squeezed OJ or eat the Oranges, avoid the sugary premixed OJs they are not good for your health.
One glass of premixed OJ can contain up to 15 grams of sugar.
While a freshly squeezed OJ will only contain natural sugars.
Then do not forget now during the winter in most places ,to add those super important D-vitamin pills to your daily vitamin intake.
Because it is difficult to get the natural D-vitamin dose from the sun during the winter time.
So we do recommend our clients to stay safe, but also to work out as much as possible.
If you still fear going to the gym, then go out and walk every day for an hour, and then make some movements using your body as the weight at home.
There is a misconception today among patients that have had surgeries on shoulder, back or hands that the big job is done by having had the surgery, this could not be further from the truth.
If we look at shoulder surgery in 2020 we have come a very long way from what it was in the past.
In the past the risk of stiffness or nerve damage was much greater than it is today.
But the rehab part is very important, and we have over 15 years of experience from rehabbing clients on behalf of private hospitals who specilaizes on day surgeries on patients.
And we have learned over the years how very important it is to start the rehab of the shoulder/shoulders as soon as possible after the surgery is done.
If you ask bodybuilders or people who are active sports people on what body part you do not want to injure, then over 95% will say the shoulders.
And think about it, you use shoulders in almost all upper body workouts like deadlifts, bench-press, military press and dumbbell training and what ever-else you might do.
There is usually a few ways that you injure your shoulders and we have listed a few of those below here.
For younger people it is usually that you lift to heavy in the gym or you overstrain the shoulders so they do not have enough time to recover between training sessions.
Sometimes when you lift to heavy you might break something that requires surgery nowor in the future.
But often if you do some rehab without surgery it will be fine inside a year or so for young people.
The second thing that can happen is that you work in a way that your shoulders takes a lot of punishment in your work life.
The way to avoid that is to try and listen to your body and make changes into the work positions you are putting your body into on a daily basis , there are a lot of repair jobs and construction work that creates these problems for people.
And then you have just an accident that you need to have trauma surgery on your shoulder/shoulders.
The last one usually comes with age, and it is simply that you have overworked your shoulders for years and now they are worn out.
But the good news is that we have true science come along way with shoulder surgeries.
Then when it comes to back surgeries and back rehab it is a very different situation since the back is a much bigger muscle group compared to your shoulders.
So when it comes to back rehab it is extremely important that you start up with both lower and upper back rehab as soon as possible.
We have over the years had clients that had back surgery 20+ years ago and they have very little mobility and strength left in their backs.
We usually recommend swimming as a great rehab tool for back rehab both for the upper back and for the lower back.
Usually one hour twice a week in the water will make a lot of difference in the clients mobility and their strength levels.
Sometimes also the water training and swimming can remove some pain and stiffness in the back.
The second training method we use for back rehab is deadlift, usually with very low weights and 10 sets at 10 reps each once a week.
This is for the lower back and then for the upper back we do barbell and dumbbell movements and rope pull downs in different versions.
So the back is a muscle group that is very important to rehab for a long period of time and slowly build up both the mobility and the strength along the way.
We have clients that did not do proper rehab 20+ years ago that has come to us later on in life, and even if they will never have normal back strength again, but with 4 times a week active rehab they can also get the mobility and strength back to a level where they can have a more active life and with less pain along the way.
When we talk about rehabbing from hand surgery we have to honestly say that this one is usually the hardest to recover from.
There are many ways of looking at hand surgery, if you have trauma surgery usually the nerv damage can be severe.
Then when you have surgery to try and relief pain, you have to take into consideration osteoporosis.
Bone density is also a big factor in how successful a hand surgery for a person over 60 years will be.
And many of our clients over the age of 60 years that has had hand surgery to try and get rid of the pain , have not been successful in that.
When it comes to hand rehab we usually use a lot of rubber bolls and different types of balls to try and build up grip strength.
We also use a lot of different bags that you would normally carry in your everyday life, to try and build up stamina to carry bags and other necessities that you might need to live a normal life.
So if we would recommend a patient anything, who have had surgery on any of these body parts on how to make sure that you recover and build up stamina ,strength and mobility , that would be to consult a rehab specialist who can help you out with a program that fits you as an individual.
If you are in a situation where you can not afford assistance(personal rehab training), at least get enough money together so you can get a rehab program drawn up by a professional on how to do your rehab even if you have to do it yourself with out the supervision of a specialist.
The best recommendation from us to you that will cost you almost nothing, is to find a swimming pool and slowly to start doing movements in the water and slowly to start swimming with slow moments in the beginning and then build up the strength and stamina and your mobility along the way.
So please remember that rehabilitation is so very important after surgery and you should never skip out on that, no matter how boring you might feel that it is.
So we just want to give our readers a short update on to why our Youtube channel and other projects are a bit delayed as we speak.
And this is because Covid-19 the second wave in October hit 4 of our young trainers.
We have informed our online clients in the past, but we want to also inform you the site reader, that is not on our online mailing list.
Two of our staff got the Covid-19 PRETTY bad and they where hospitalized and are now in recovery,(they will most likely recover fully).
And then two staffers got much less symptoms but have been in self isolation for 14 days now.
The strange part is that we the old-timers over 40+ years, have not contracted the Covid-19, even if we have been also exposed.
We do have an idea that we use a lot of D-vitamin and C-vitamin and that might make our immune system stronger, than a normal persons.
But we probably just got lucky with using our masks and goggles when visiting the gym with clients, while the younger staff is more involved with each other on a daily basis.
So the sad truth is that wewill most likely have to live with this virus for years to come, with a working vaccine or not having a working vaccine.
Fortunately non of our personal clients have attracted the Covid-19 from our trainers, so the masks and the googles have played a big part in that.
And non of our members in our gym has attracted the Covid-19 virus and this is also good news.
After a conversation with one of our clients in San Antonio TX that runs a gym , they had 2 out of 1350 clients that trained in the gym test positive for Covid-19, so gyms seems to be very safe places to be in these days.
But we promise to be more active on the site over the next 60 days.
We are preparing several articles as we speak, so keep an eye open for them.
So this is one of those questions we get a lot from our clients, on how to maintain your weight that you had as a 25 years old when you are 55 years old.
So the answer is a program we call Cut 10% for every decade from 30 to 50 years.
Rick our founder came up with this CUT 10% solution in 2007 after studying clients weight gains over the years.
So basically what it means is that we know for a fact that our metabolism slows down quite a bit already at age 30.
So we have to keep that in mind going forward.
So when you can eat 3000 calories a day as a 27 year old man working a normal job where you have to use your body as a tool, you can not eat the same amount of 3000 calories at 37 to keep your body weight status Que.
So the way you solve this problem that we all go true over time with your body slowing down its metabolism, is that you cut 10% of your calories each decade for 3 decades.
So when you hit 30 years, you cut your daily calorie intake to 2700 calories from the 3000 calories that you consumed as a 29 year old.
Then when you hit 40 years of age you cut another 10% from the first 3000 calories to 2400 calories per day.
And then again at 50 years of age you cut it to 2100 calories per day.
So by working your way down this way on the calories you consume, you avoid getting that belly in your 30s.
Training is an important part of your daily routine, and regardless if it is walking or gym training you are allowed to then increase that amount of calories for your body that you burn off exercising.
So the way we count the calories here is that we are looking at 3000 calories as a non training amount of calories just for you to stay status Que, in the weight department.
So even if exercise is important the way we control our body weight will be with calorie restricted intake, that we change down every 10 years up to 50 years, and then we stay there.
So then when we decrease our calorie intake over the years, it becomes even more important that the food and drinks we consume on a daily basis are of high nutrient quality.
So we are not goanna fill up on junk food or donuts, but rather on high quality food sources like chicken breasts, potatoes and veggies.
This is a typical super food plate for your dinner, loaded with protein , high quality slow carbs and antioxidants and the good type of fat.
This is a 500 calories meal, and it will keep you full for at least 6h.
So we have to be smarter the older we get when it comes down to fight against our own bodies metabolism slowing down.
So a lot of you might have heard that we created in June a program at LWC for home training without access to any barbells or dumbbells.
Okay the Covid-19 pandemic is coming in as a second wave and we have our idea clear that this is overkill that we are once again seeing gyms and training facilities getting closed up again, because we know now so much more about the death rates and also we know that it is slightly more dangerous than the flu, and of course for high risk people you should be careful but we are looking at Sweden how good they are doing and we go on those facts.
But this is the cold hard truth and most gyms will go bust next year if they have to be closed another 6 months or so.
And of course the unemployment is high in many places and renewing your gym membership is the last thing on your list when you are trying to keep your four walls together, for you and your family.
And most gyms might be closed, depending up on your location.
So we made a training program based on a bag of dirt!, yes you heard right we developed a full body workout with a 45lbs bag of dirt.
So some of you want to use a smaller bag of dirt and for some you want to use 2 bags of dirt so you get 90lbs instead to train with.
You can get this dirt from the nature, we bought 2 bags of dirt for a total sum of 6 dollars.
So we will try and film this program outside next week, it has been raining for a few days now and it should rain for the rest of this week. But let us hope that next week is slightly better weather wise.
We will show you a circle type of training program that you can do as many times as you have energy for, and you can do it in your own backyard.
So now there will be no more excuses for not being able to train, when you do not have weights like dumbbells and barbells at the location you are in.
HI, Guys, it has been awhile since we updated here on the site, and there are reasons for that.
So i am finally done with my mechanical project in Mongolia after a very difficult 2020 due to the Covid-19 pandemic.
I work on a average around 50 hours a week as a mechanical engineer on global projects among other things.
And this has been my full time job for almost 20 years time.
LWC was started to do PRO BONO training for clients who needed it and could not afford personal traning. And later on it developed into an online business that raises money for our two local animal shelters. Our shelters are run completely on donations and voluntary work, we have 200+ cats and around 30 dogs.
We usually place 150 cats each year into a forever home and we get around 150 new ones in, so the work never stops.
With our dog side we usually get 20 dogs adopted out to their forever homes and another 20 new ones in.
Then we have on the cat and the dog side a few oldtimers who wants to stay in the shelters they like it there and we have tried to adopt them out in the past, but they get returned back to us.
Our cat shelter is run out of a bigger family home two floors and a bigger fenced in backyard.
So it is like a home environment for the cats, and this is why many oldtimers wants to stay with their friends.
When it comes to our local dog shelter we have the dogs together in one building and they get a lot of playing time together every day.
So both these animal shelters receive zero funding from the corrupt local government who just waists our tax payer money on utter BS.
We have a few bigger renovation needs coming up next year so we need to raise as much money as possible for this.
Hence the start of the You tube channel for loseweightcheap.
So our goal with the channel is to give our viewers honest advice on how to lose-weight and how to get in shape by making some easy changes in your lifestyle.
We will never lie to our audience or take advantage or to sell so called (miracle pills) but actually give you proper advice on how to start your weight-loss journey is a good and safe way.
So the goal with the channel on You tube is to reach 100.000 global subscribers so we can grow the channel with help of the ad revenue.
We will donate all the proceeds of the channel , besides paying our taxes and also paying our employee who will handle the channel.
And i will do training videos and other videos, and also some hiking videos on top of that.
Then it will depend on how many subscribers and viewers we can get if we can spend more time on putting out high quality videos more often.
Because i have taken a paycheck for over 20+ years time from my mechanical engineering work for global companies.
So then i have been able to use my free time for pro bono work and to fund LWC and now our goal is to make sure that the LWC can stand on its own two legs and make money for the two animal shelter’s we are active in.
So i am putting the Goprohero 8 black and our Rode system in play right now and hopefully within two weeks time we have our first videos done and uploaded to our You tube channel.
So please tell your family and friends to subscribe to our channel once it is launched we will inform you when the first videos are uploaded.
So first of all guy sorry for us being slow with updating the site during the last 30 days time.
So the world is a bit in A turmoil right now and America to say the least.
Our clients keep emailing us with strange things happening in the US in many cities, and for me who loves America as my former second home, is is a bit scary to see the images coming out of there right now.
Also me Rick have been involved in a mechanical engineering project in Mongolia for the past 3 weeks time and that has taken up most of my time, besides the time i spend on our clients at LWC.
But we promise to post more regularly now going forward, and the Youtube channel will kick off next month, with some training videos for you guys who can not go to the gym or you can no longer afford your membership due to the COVID-19 pandemic.
But we will keep you updated on the Youtube channel once it is operational.
So today’s topic is on how to train when you have injury problems?.
So the golden rule is that usually when you have injury problems that are not (new) you will benefit from different type of exercises.
So when you have a fresh injury problem you need to see a doctor get an MRI and find out what the issue is.
Then when that is done, you can start the rehab and sometimes you will have to live with that injury for the rest of your life.
So usually people have back issues/problems and this can stem from many different things, it can be badposture, you sitting to much at your office desk, you have moving discs , you name it.
So usually gym type of training like dead-lifts with low weights will activate the muscle groups in the lower back and this is usually very beneficial to your body.
Then for your upper back we usually recommend rowing movements with both barbells and dumbbells.
Then when you have neck problems it is really important to strengthen the muscles around your neck like your (trapezoid muscles), shrugs with both dumbbell and barbell is to recommend.
So by buying cheap used equipment from Craigslist’s or a similar place you can for under 100 dollars have a barbell and some dumbbells and weight at your disposal at home for 2-3 times a week 30 min of training.
The more your muscles surrounding your injured muscle are strengthen the better off your body will feel.
We have seen over the years that clients with injuryproblems that have strengthen there body over time have felt much better and either the injury has been rehabbed or they have learned to live with that injury over time.
Neck and shoulder injuries are tough to deal with since they affect a lot of your movements.
So try and do a twice a week 30 min sessions at home with these movements, and your body will feel much better.
Also it is very important that you control the weight, and the weight does not control you.
So what we mean by this is that always start all sessions with very low weight and work yourself up words weight wise, this way you keep new injuries at bay, by slowly adding weight to your training session.
So like 5 sets of 10 reps warm up and then 5 sets of work out with medium weights also at 10 reps.
So as long as you do not have a new injury, then you are usually gonna benefit from weight training.