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How to plan a training routine: Part two
In part one, we discovered the three main components that need to be considered when designing a training program, including the specificity of exercise, training intensity and volume and how to think about how to structure training to make it gradually progressive towards a goal. If you haven’t read the first three points discussed in part one of this article, it’s probably wise to do so, or point four and five outlined in this article might not make too much sense!
Protein: The key to weight loss.
For many people, weight loss can be challenging. There are many factors that will influence the rate at which a person can lose weight. Fundamentally, in order to lose weight and more specifically body fat, a person needs to be burning more calories than they consume.
How to plan a training routine: Part one.
Whatever your goal, in order to plan a training routine there are key ‘rules’ that you need to follow to ensure that you make progress. These can be broken down into five important areas that we need to consider when structuring our own training, which will be covered in detail in these two articles.
Want a perfect beach body? You need to start now!
If we want a beach body for the start of summer, or a holiday, then a lot will depend on your starting point body fat wise. Obviously the more ‘fluff’ we are carrying, the longer we need to give ourselves. The good news is that the more overweight we are the quicker we typically lose weight, the real difficulty is knowing how long you should give yourself. The most effective way is to allow yourself 1-2lbs of fat loss per week, so if you have a stone to lose, give yourself at least 7 weeks plus a ‘settling-in’ period of a few weeks. A bit of leeway is advised in case of set-backs, so ten weeks would be a safe amount of time to get you from A to lean if you wanted to lose a stone!
First time at the gym.
Whether you are male or female, young or old, the first time you walk into a gym can be daunting. It can be overwhelming to see all the massive guys with the type of physique you’ve always dreamed of obtaining, or the girl with the J-Lo bottom who lives by the Squat rack. However the most important thing to remember is that everyone in the gym regardless of how muscular, ripped or strong they are all started at the same place as you and all had that same ‘first time at the gym’ experience.
How to Find Time for a Healthier Lifestyle
As a Personal Trainer, I really have heard an awful lot of excuses from clients as to why they can’t exercise. Ranging from the plausible “I'm too tired”, to the questionable “I can’t afford a fancy gym membership”, to the downright ridiculous “I can’t leave my dog alone” - yes that has really been used by a client as to why they can’t work out! But by far and away the one I hear most often is “I don’t have time” , which in some cases may appear to be true, but even in an extremely busy lifestyle it is still possible to find time for exercise.
Know Your Labels
Many athletes are blissfully unaware of the importance of understanding supplement labels. Whilst most companies provide ‘full disclosure’, there are still certain area’s that you need to be aware of. Although been able to break down a supplement label is going to help, it unfortunately doesn’t prevent you falling foul to unscrupulous brands who try to get more money for less product, with their labels actually not matching up to the specified amounts of on the label. Many of you who are active on social media, will no doubt be aware of the recent showdown between ‘Mountain Dog’ John Meadows and Prime Nutrition regarding lab tests for the ‘Intra MD EAA’ product.
The Ultimate Athlete Christmas Gift Guide for her.
It’s that time again, time to buy her everything she wants, but what about what she needs. If she is a girl who spends half of her life training or at the gym, then be responsible and buy her something practical. Here we give you the best gifts for your gym girl.
The Ultimate Athlete Christmas Gift Guide for him.
You know the drill, search the web for hours trying to find him something you haven’t bought him already, it’s tough we know! It doesn’t always have to be ties, socks, wallets and all the other generic gifts you buy for the men in your life that he doesn’t really want. Whether he is an extensive gym-goer, athlete, or merely wants to get in shape, we have the perfect guide to give your gift a twist this year.
Probiotics: How to maintain a healthy gut.
Gut health is becoming an increasingly popular topic within the worlds of health and medicine and for good reason. There is increasing evidence that providing the body with the right ‘tools’ to support a healthy gut helps prevent many chronic illnesses, cancers and heart disease. It also helps with diabetes and supports immune function; there are even links between a healthy gut and levels of obesity.