Personal Training Blog

The key to weight loss and muscle gain is relatively simple. Some people try and make it complicated and use fancy terms or push fad diets or special products.
 
The truth is:
If you eat less, you will lose weight
If you eat less, and eat plenty of protein, you will lose body fat
If you eat less, eat plenty of protein, and strength train, you will lose body fat and gain muscle.
 
So the answer is eat less, eat plenty of protein and strength train!
Bottom line, it is the quantity and quality of what we eat, and add strength training into the mix to tone, get stronger and gain muscle.

If you want to get stronger, you need to be doing a little bit more every time you go to the gym. It doesn’t need to be dramatic improvement every time, in fact that’s not realistic, but think more that old adage of aiming for “1% more every time”. In strength training this approach is called “progressive overload”. Personal trainers will often lay this out in a structured deliberate set of programs/ blocks over the space of a few weeks (or months).

4 simple ways of doing this:
𝟏. 𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞 𝐭𝐡𝐞 𝐚𝐦𝐨𝐮𝐧𝐭 𝐨𝐟 𝐫𝐞𝐩𝐬. For example: 6 to 8 to 10 to 12 reps

𝟐. 𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞 𝐭𝐡𝐞 𝐚𝐦𝐨𝐮𝐧𝐭 𝐨𝐟 𝐰𝐞𝐢𝐠𝐡𝐭. Example: 8kg to 10kg to 12kg

𝟑. 𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞 𝐭𝐡𝐞 𝐚𝐦𝐨𝐮𝐧𝐭 𝐨𝐟 𝐬𝐞𝐭𝐬. Example: 2 sets to 3 sets, 4

𝟒. 𝐒𝐥𝐨𝐰 𝐝𝐨𝐰𝐧 𝐭𝐡𝐞 𝐭𝐞𝐦𝐩𝐨. For example: If doing a squat, instead of 1 second down, try doing 3, 4 or 5 seconds down
 
Initially when you start your strength training journey, you will see you are able to do larger progressive increases (jumps), but the longer you are doing it, the less the increase will be, but you should still be aiming to do a little bit more.
Most important thing is to always do it in a safe manner, without risking an injury to yourself, and with good technique/ posture all the time. If technique/ posture/ form starts to break down, then hold the same reps/ weights/ sets as the last time for a bit longer and try a bit more the next time.
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It’s that time of year where there are colds and flu’s starting to do the rounds again. Some people are asking when can I come back training after been sick or unwell.
 
Here are a few things to take into consideration:
1. Listen to your doctor/ consultant
The first port of call, and the expert on this matter is your doctor/ consultant. Have a conversation with them, or check with them when is it appropriate to go back to exercising again.

2.  Listen to your body
If you are feeling tired, or sore, or low energy, you have to listen to your body and take heed of it. There is no point in going back training too early and finding you are making matters worse for yourself and your recovery time will even be longer. If the cold/ flu hasn’t cleared up, you may also pass it on to other people who might be at the gym.

3.  Start back slow
When you do feel ready, start back slow and steady. This could mean a shorter session the first time back, or it may mean lighter weights/ less reps/ less cardio, or it may mean all of the above! It is better to turn up and do a little and get back into the swing of it, than overdoing it and running yourself down again and being out of action for another number of days or weeks

4. Talk to you coach/ training partner(s)
If you have a coach or personal trainer, or if you workout with a training partner(s), talk to them in advance or when you turn up and let them know what you have been through and how you are feeling now. They will support you and work with you and adjust based on how you are doing.

5. Get back to doing the fundamentals well again
Usually when we are sick our eating habits are disturbed and our sleep is impacted. Get back to eating well, sleeping well and drinking loads of water again will help your overall recovery and set you up for having energy and feeling like working out again.
 
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We've all heard about protein and its benefits, but what exactly is it, and what are its main functions? Protein is a major part of our overall nutrition and is one the three key macronutrients, alongside carbohydrates and fat. It plays a major role in helping to repair and strengthen muscle tissue after exercise.
Protein rich foods actually break down into 22 naturally occurring amino acids, which are known as the building blocks of protein. Of these, nine are known as essential amino acids, which means we must get them from food, as the body cannot make them itself. 
 
How much protein should I eat? 
It all depends on your diet, lifestyle and goal. As a guideline, it is recommended that an average adult should have 0.75 grams of protein per kilo of bodyweight per day. For example, an adult weighing 72kg needs 0.75 x 72 per day, which is 54g. 

A general guideline for someone who exercises and works out, and who’s goal is to encourage muscle growth is 1.2 – 2.0 grams of protein per kilogram of bodyweight daily.
 
What are the best sources of protein? 
 The great thing about protein is that there is such a wide variety of foods that can help you reach your intake target. There are hundreds of products, from supplements to energy bars, which are designed to make it easy to get protein in your diet. Some of the best protein sources come from lean meat such as turkey, chicken and beef. Nuts, fish and vegetables are also full of protein. There are also many vegan friendly sources of protein available too, such as tofu, pulses and nuts. Protein powder is also a very convenient and popular supplement choice for many people.
Nowadays there are also protein rich milk and yogurts which can help us achieve our protein target for the day.
 
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It is natural to be a bit anxious before you go to the gym or personal training for the first time. Here’s a few tips on what to bring to your first session.

1. Turn up!
The hardest part can be just turning up! Once you have made the decision to start, re-start, or go to the gym, just do it! Don’t over think it, don’t worry about all the “what if’s” : what if I don’t know what to do, what if I can’t do something, what if I’m not fit enough etc. Turning up is half the battle. Trust that your coach will work with you and it will all be good.

2. Wear comfortable clothing
Wear training gear, ideally T-shirt and shorts and training shoes. Wear what you are comfortable in. You don’t need to go buy new fancy training gear. Key is your training gear is comfortable fit on you, that’s what counts.

​3. Bring water!
This might be obvious, but some people forgot, you will be exercising, and maybe sweating, so it is very important to stay hydrated throughout. So bring bottled water with you.

​4.Bring positive open enthusiastic mindset
This is so important. Rather than worrying about it, approach the training as a positive learning experience. This is your time, this is your opportunity to improve your fitness, strength, health. Remember why you first thought of starting training and keep that front of mind. Keep your goal(s) in mind and look to the future. We have seen so many times people arrive to training initially anxious or “tired”, but once they get started and going, they get more energy and by the time they are finished, they are buzzing and feeling so much better. So trust that it will be a positive experience and come expecting that.
 
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Finding it hard to train with the weather so warm? Here's a few key tips for training in the heat, whether indoors or outdoors!

1. Try to train earlier or later in the day
Try to avoid the hottest part of the day when training if possible.If you train earlier or later in the day, then stick to your normal intensity. However, if you have to train in the hottest part of the day then stick to a lower intensity to compensate for the heat.

2. Keep the fluids coming
This is crucial as when it's warm we sweat more and in turn we require extra hydration. Try adding a pinch or two of salt to your water to improve hydration even further!

3. Take longer rests between sets
Exercise is a big stressor. The extra heat will only exaggerate this and you will find your recovery takes a bit longer than usual.

4. Try and avoid standing between sets or sitting down too much. Ideally we want to keep moving throughout the workout and in between sets!

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Most people think you need to lift weights to get strong and fit. However, this doesn't tell the whole story. Of course, it's true that lifting weights is beneficial and helps you build muscle. There's also another way to build strong muscles, and that's through bodyweight exercises! While lifting weights is great, it's important to add in regular bodyweight work to help keep you in the best overall shape. Some examples of popular bodyweight exercises are planks, pull ups, sit ups, squats, lunges and dips.
 
Here's some key reasons why you should incorporate these exercises into your next workout! 
 
1. Helps you lose a few extra pounds
There's nothing like a few sets of planks or pull ups to burn some extra calories. In fact, bodyweight training is a very effective way to shed calories and burn fat. Fitness, after all, is a priority for most people. 
 
2. No cost involved
Getting fit and strong is an investment of not only time, but money. The great thing about bodyweight exercises is that require little to no equipment! Since these exercises do not require any equipment, they offer a cost-effective solution to hitting the gym. You can perform these exercises whenever and wherever you want without spending a single penny. What else can you ask for!
 
3. Safe and easy to perform
Bodyweight exercises are safer to perform than heavy weight exercises. This means that everyone, regardless of fitness level, age or gym experience can utilize them.
 
4. Improved balance and coordination
Bodyweight exercises increase body awareness, allowing you to practice better control. Plus, they train and strengthen your core. As a result, your balance improves significantly. This is why bodyweight exercises work great in improving athletic performance. 
 
Give them a try the next time your in the gym, on holiday or just looking to burn some extra calories! 
 
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Should you add resistance bands in to your workouts? Whether your a beginner or a seasoned gym goer, the answer is yes. Before we go into the benefits, what exactly are resistance bands? Resistance bands are a means of strengthening and/or stretching your muscles, whether for aesthetics, athletic performance, or physical therapy.

With that in mind here's few ways that using resistance bands may benefit you in the gym.

1. Stabilisation/core activation
The constant tension from bands adds an element of needed stabilization from your body to maintain form during most exercises. This also means that you will often need to activate your core for balance. The need to control them from snapping back into place means greater stimulation and strength is required and the pull of the bands reduces your ability to cheat by using momentum.

2. More exercise options
With dumbbells or barbells, you are limited to certain positions. When using resistance bands, you can perform exercises in both the vertical and horizontal plane. For instance, you can do a chest press or back row in a standing position rather than having to use a bench. You can also perform sideways movements, ideal for athletic activities like swinging a golf club, as well as performing daily tasks like opening a door.

3. Inexpensive
Due to the fact that you can perform a variety of exercises with one band as mentioned, it means you don’t need so many weights and machines. If you workout at home, a set of resistance bands can save you from buying expensive weights that also take up space.

4. Ideal for rehabilitation
Resistance bands have been proven to improve strength, size, and function of muscles in those undergoing rehabilitation. Bands can provide very light or heavy resistance which can be used in targeted ways for specific muscles that also protects joints.
 
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Let's be honest, working out is not usually a priority while we're on holiday. It's good to take a break from your regular exercise regime to enjoy yourself and recharge the batteries. Try to enjoy the break for what it is, a break. So, what happens when you arrive back from your trip? Here are 5 tips that will help you get back into the gym after a holiday.
 
1. Start with small steps
If you were doing three or four intense 45 minute sessions prior to your holiday, you may need to take some baby steps in building back up to that level. Slow and steady is the key. It all depends on how long a break you had and how much you consumed while away, so bear that in mind.
 
2. Take the intensity down a notch
It may be tempting to jump straight back into the weights you are used to lifting, but a better idea is to ramp up slowly to your previous numbers. Try reducing your total sets or ease back on the amount of weight you use to start off. By easing back into things, you'll be back at full tilt in no time, and maybe even stronger!
 
3. Plan your workouts in advance
Treat your workouts as you would a work meeting or doctors appointment by planning them in advance and putting them in your calendar. This will also help establish a routine where hitting the gym will become a part of your week again. 
 
4. Sign up for a race or event 
You know what's motivating? Having an event in the calendar. Most training plans start at six weeks, and progress in intensity each week, so this can offer a sure fire way to ease back into your fitness routine if you're up for the commitment involved! 
 
5. Get a workout buddy or do small group training 
To stay motivated and accountable, why not recruit a workout buddy to join in on the fun or join small group training session. This also helps eliminate excuses, so you can catch up on what's been happening while you were gone and still squeeze in that workout! Working out alongside others can be that little extra push you need to stay on track and do little bit extra.
 
#personaltraining #personaltrainer #weights #weighttraining #strength #gym #fitness #fitnessjourney #fitnessmotivation #cardio #weightloss #coach
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When you start to think of a strong core, you'll probably imagine someone doing hundreds of sit ups or planks to achieve it.
However, building up your core strength is about so much more than just physical appearance. In reality, it can help you perform everyday tasks with ease, in turn improving your overall quality of life and level of wellbeing. You use your core so much that it makes sense to strengthen it as much as is possible! Here's four of the main benefits of having a strong core.
 
1. It improves posture and balance
When all of your core muscles are stronger, particularly your inner core muscles, it helps you better keep yourself upright with good posture and balance. 
 
2. It makes everyday life much easier
Your core is the base of all the moves you make. So the stronger your core, the easier it is to perform everyday movements like bending down to pick something off the ground, standing for long periods of time, or doing chores around the house. 
 
3. It helps you age well
Core strength is important to develop and maintain throughout your life. It stabilizes your entire body and gives you better balance and posture, all of which can help prevent falls, decrease back pain, and keep you mobile as you get older.
 
4. It supports strength training 
A solid core sets the stage for success in strength training. A strong core means the ability to lift more weight. At its core (no pun intended) strong lifts require a great deal of stability and core strength to execute with proper form. 
 
#personaltraining #personaltrainer #weights #weighttraining #strength #gym #fitness #fitnessjourney #fitnessmotivation #cardio #weightloss #coach
#maynooth #kilcock #clane #celbridge #leixlip