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Legs A- Quad Dominant. A) Seated Leg Curl 2x6-10. B) Single Leg Leg Press 2x6-10. C) Hack Squat 2x6-10 D) Sing le Leg Leg Ext 2x6-10. E) RDL 2x6-8F F) Standing Calf Raise 3x12Legs B performed after a 3 day break- a hamstring and glutes focus workout with decreased volume on quads
Lower Body Warm Up I tend to favour the same general ground based movements regardless of upper or lower body training. I then branch off to lower or upper specific exercises. 1) Spinal Flexion and Extension x52) Spinal Flexion with Hip Flexion x53) Hip Circles Increasing ROM X84) Thoracic 90/90 Stretch x5 ES5) Shaved version of worlds greatest stretch 3-5 Each Leg Alternating.6) Sumo Squat to Hamstring Stretch x6As I always say their are nuances to this, sometimes I feel good and don’t need much other times I feel like I need more. There isn’t a hard and fast rule with this- Same with my clients.
Eating more protein while in a calorie deficit can be beneficial for several reasons:
1.Muscle Preservation- When you’re losing weight, there’s a risk of losing muscle mass along with fat. Higher protein intake helps preserve muscle tissue, especially when combined with resistance training.
2.Satiety- Protein is more satiating than carbohydrates or fats, meaning it can help you feel fuller for longer. This can make it easier to stick to a calorie deficit without feeling constantly hungry.
3.Thermic Effect- Protein has a higher thermic effect of food (TEF) compared to fats and carbohydrates. This means your body burns more calories digesting and metabolizing protein, which can enhance fat loss.
4. Recovery and Repair-Adequate protein supports recovery from workouts, helping reduce soreness and maintaining performance during a calorie deficit.
5. Body Composition-A higher protein intake can improve body composition by promoting fat loss while maintaining lean muscle mass, leading to a healthier and more toned appearance.
So in short et your Brotein in 💪
See what I did there 😉
Following on. Start weighing out and portioning your food to that deficit. This is where I get most resistance from most people. I get it change is hard and reducing our intake can be quite daunting. But if done correctly without to severe a reduction and the right macro ratios (another video, another time) I don’t want to bombard you. There shouldn’t be too much of a drastic change.
Feeling flat and flabby after holiday?
Have a quick listen I speak sense, I think.
For a quick and easy calorie calculator mentioned on video visit www.calculator.net
Legs A Seated Leg Curl 2x6-10B Leg Extension 2x8-12C Seated Single leg Leg Press 2x6-10D Hack Squat 2x6-10 not in vidE Hip Extension 2x10 not in vidF Calf Raise 3x8-12I try to increase reps or load up on the first set of each exercise from the previous week, then back off a touch on the second and just rep it out aiming to beat the previous. It’s simple and effective. Also I feel like a k**b videoing myself training so I eventually lose interest in videoing as the session goes on, hence the lack of exercises. Hopefully this helps some people regarding loading and progressing. Just an increase in 1 rep is good progress from week to week so remember that.
*Body Composition Small group PT*
Next Block starting Monday 19th Feb
We have a small number of spaces opening up in our body comp small group personal training courses.
See below for group days and times.
Ladies Group 1 Tuesdays, Thursdays 6am-7am and Saturdays 7am
Ladies Group 2 Tuesdays, Thursdays 6.30pm-7.30pm Saturdays 9am
Ladies Group 3 Mondays, Wednesdays, Fridays 9.30am-10.30am
Mens Group - Mondays, Wednesdays, Fridays 6am-7am
This training block lasts 6 weeks, consisting of 3 resistance sessions per week, nutrition, accountability and lifestyle guidance to achieve your desired results. £150 per space. A cost effective solution to personal training
21/11/2023
Title: Mastering Calorie Management for Effective Weight Loss
Introduction:
Are you striving to shed those extra pounds and achieve your weight loss goals? One key aspect of any successful weight loss journey is calorie management. Understanding how many calories you consume and burn is crucial for creating a calorie deficit, which is the foundation of losing weight. In this post, we will provide you with practical tips and strategies to help you master calorie management and achieve sustainable weight loss.
1. Determine Your Caloric Needs:
To effectively manage your calorie intake, it's important to know how many calories your body needs to maintain its current weight. This can be calculated using various online calculators or consulting with a registered dietitian. Once you know your maintenance calories, you can create a calorie deficit by consuming fewer calories than your body requires.
2. Track Your Food Intake:
Keeping track of what you eat is vital when it comes to calorie management. There are several apps and websites available that make calorie tracking simple and convenient. By recording your meals and snacks, you can gain a clear picture of your daily calorie intake and identify areas where you can make adjustments.
3. Choose Nutrient-Dense Foods:
While calorie management is important, it's equally crucial to focus on the quality of the calories you consume. Opt for nutrient-dense foods that provide essential vitamins, minerals, and fiber, while also keeping you satisfied. Incorporate plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats into your diet to ensure you're getting the necessary nutrients while managing calories.
4. Portion Control:
Portion sizes play a significant role in calorie management. Even healthy foods can contribute to weight gain if consumed in excessive quantities. Educate yourself on appropriate portion sizes and practice mindful eating. Use smaller plates, bowls, and utensils to help control portions, and pay attention to your body's hunger and fullness signals.
5. Be Mindful of Liquid Calories:
It's easy to overlook the calories we consume through beverages. Soft drinks, fruit juices, flavored coffees, and alcoholic beverages can all contribute to a significant calorie intake. Opt for water, unsweetened tea, or black coffee as your go-to beverages and limit the intake of sugary drinks or alcohol to occasional treats.
6. Regular Physical Activity:
In addition to managing your calorie intake, incorporating regular physical activity into your routine is crucial for weight loss. Exercise not only burns calories but also boosts metabolism, improves overall health, and enhances mood. Find activities you enjoy and aim for a combination of cardiovascular exercises and strength training to maximize calorie burn and promote overall well-being.
7. Seek Support and Accountability:
Weight loss journeys can be challenging, and having a support system can make a significant difference. Share your goals with friends, family, or join a weight loss group. Having someone to share your successes, challenges, and progress with can help keep you motivated and accountable.
Conclusion:
Calorie management is a fundamental aspect of successful weight loss. By understanding your caloric needs, tracking your food intake, making mindful food choices, controlling portions, being aware of liquid calories, engaging in regular physical activity, and seeking support, you can create a sustainable calorie deficit and achieve your weight loss goals. Remember, consistency and patience are key, and always consult a healthcare professional before making any significant changes to your diet or exercise routine.
28/03/2023
Success & Failure
Either success or failure doesn’t tend to come overnight. Generally speaking success is built upon solid foundations, developed and repeated over and over.
As a coach, I deal with helping people succeed in achieving their given goal- whether that be weight/fat loss, muscle gain, improved fitness or injury rehabilitation.
Let’s take weight loss as an example. A client comes to me and wishes to go from 25 stone to 11 stone.
I set out the parameters needed to achieve this
Let’s set some arbitrary figures
1) Calorie Deficit to 1500 per day
2) 12,000 steps/daily movements to achieve.
3) 3 x resistance sessions to achieve per week.
4) 2 x formal cardio sessions 20-40 minutes per week
4) 7-8 hours sleep per night.
(Yeah it’s generally that simple)
The hard part comes putting those little facets together in everyday life. I work with clients in order to achieve this on an individual basis - lifestyle/work life balance etc. I digress
Success isn’t achieved in 6 weeks that’s for sure, success is achieved in maybe 1-2-3 years. Depending on adherence, ability, age etc. all of the facets mentioned previously would need to be repeated over and over, this s**t takes time.
Failure equally doesn’t tend to come overnight either. People yo-yo diet with s**tty unrealistic, unsustainable methods for months or even years before eventually quitting and giving up. Unless they change their methods.
The same can be said for business, I worked for about 4 years on top of a full time job before being able to give up the day job to pursue this- do I consider myself successful yet- yes and no, yes as in I can live a life funded by my own work- no as in I have a hell of a long way to go to get to my next level. I also know that if I don’t constantly reevaluate my methods, my finance, my hours worked etc etc I could set myself up for massive failure.
What I’m trying to say- as perhaps eloquently as I could ever say is don’t expect miracles overnight it takes a long time to achieve success. It also take a long time to achieve the right balance.
Moral of the story keep working, reassess and re-evaluate.
https://exfitness.mypthub.net/3/p/163014
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It consists of 3 weight training workouts per week as well as hiit sessions on days inbetween.
You have training videos and explanations on hand for each exercise in the workouts.
Upload your workouts, measurements, and photos to track your progress.
Access to me personally for coaching and lifestyle tips if you are uncertain or struggling with any particular aspect.
Nutrition plans attached to really get the most out of your training.
Pin Squats
Pin squats are a great way to improve confidence with a new load. They improve one’s static or starting strength by stopping at the most difficult portion of the lift and removing the stretch reflex somewhat.
Give these a try if you have either
•Reached a sticking point with your squat poundage
•Returning from injury
•Suffer from lack of depth when increasing load
•Struggle with a certain portion of the lift
•or suffer from a lack of confidence under the bar.
Here we are stopping just above parallel to compliment a deeper lighter squat later in the week. Over the next period of this cycle the load will increase and the depth will increase too.
The Glute Ham Developer (GHD)
You don’t see these in too many gyms locally sadly. These are a great exercise for developing the posterior chain.
Popular amongst strength and conditioning coaches of athletes where speed and power are paramount for running and similar athletic movements.
It’s a great exercise because it is one of the only movements that works the hamstrings across both the hip joint (hip extension) and across the knee joint (knee flexion) simultaneously.
It quite literally gives a Big Bang for your buck.
Muscles worked
Erector spinae ✅
Glutes ✅
Hamstrings ✅
Calves ✅
As with all exercises I give clients, there are lots of progressions and regressions to this movement.