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Fitness Experience > Posts tagged "strength"

Why poor exercise execution is destroying your results- AND how to FIX IT!

Exercise execution is under valued by most people looking to make changes to their body. We put all of the emphasis on the training programme itself- the exercises- order- sets- reps……. All crucial components, but without good exercise execution, probably over emphasised. Great exercise execution with a solid programme can lead to truly remarkable results. But, an equally good programme with poor exercise execution can lead to minimal results, and a world of other problems. So, if you want to make progress, let’s dive in…. Interested in building a great physique? Get our FREE 6 essentials to physique eBook here! hit the link above to...

3 Essential tips to build more muscle without spending an extra minute in the GYM!

Building Muscle is awesome. More food, great workouts, and usually a lot of sessions where you feel like a beast! But unfortunately, most muscle building programmes are a complete failure. Now, we’re told that we need to eat enough, and follow a progressive programme (If you’re not even doing this, then what are you expecting?), but this is only a part of the equation. People get into the finer details of some aspects, and forget the bigger picture- reps vs sets, this exercise is better than that exercise, and people who have the programmes and nutrition plans broken down to...

Why the Perfect Diet OR Awesome Training Programme doesn’t work

How to get in shape… 80% diet, 20% training…… Follow this nutrition plan to shred fat….. This training programme is perfect for fat loss…. All of these statements are fundamentally flawed, as fat loss CAN ONLY HAPPEN when both energy intake and energy output are accounted for. Let me talk you through how fat loss works, and explain that when it comes to fat loss, energy in should always be considered alongside energy out- not just from the training session, but over the entire day, repeated consistently the majority of the time for sustainable results. “Wait a minute… I lost...

How to diet on a body transformation!

Let me draw your attention to the title of this blog, “how to diet on a body transformation”. Not just the macro’s, calories and science of the body transformation- check out the following blogs to help you with this…. Fat loss for busy people!  Simple rules of fat loss!  but this one focuses on three awesome strategies that  make your diet possible, meaning you succeed on your fitness journey. Now, before I begin, let me start with the housekeeping. This WILL ONLY work fully if you have the following in place. You are tracking your nutrition, every day, for the duration of the plan....

Achieving your body transformation: The training programme

What does it take to achieve a body transformation? I’m talking about getting huge results in a relatively short space of time- build lean muscle, drop large amounts of bodyfat, look and feel great, be happy and healthy, smiling, laughing, and generally having only one regret…. wishing you’d done it sooner! Well, I’m going to let you in on some truths. Yeah, the end result may be this awesome feeling (and trust me, it will be worth it!), but why doesn’t everyone do it? A body transformation is hard, that’s why. So, before you say “this is it! This is my time”, wait...

What Cardio is Best for fat loss?

What's the best type of cardio for fat loss? I still get this question regularly, and there’s two answers that I can support.   Answer 1: It doesn’t matter, it’s about the calorie deficit you create. Answer 2: One type is better for you when compared with the other options.   Both are correct. Let me explain…. Firstly, we know that to achieve any real, lasting fat loss, we must use more energy (calories) than we consume. I’ve discussed this in depth in previous blogs, such as the simple rules of fat loss.  Great, so that’s simple….. whatever burns the most calories is...

Diet breaks and refeeds- The solution to winning with your diet over Christmas?

Christmas is great, but the idea of a Christmas "Diet" doesn't really spring to mind. It’s a time to catch up with families and friends, relax, reboot, and reflect on the year. But, the January resolution is an issue. It’s the year-long equivalent of “I’ll start Monday”. It gives you an excuse to hold off on your diet, and by the time November comes around, most people are already thinking of waiting until the New Year. Why? It’s obvious- the idea of a diet over the Christmas period is dreadful. It almost feels like you’re missing out on Christmas, and for those...

Interval Training: A key to successful performance

Recently, every time I see “interval training” used on social media, it seems to be from a “burn fat fast” perspective. The general, full body, maximum calories/ minimum time approach. Great- interval training can be used as a tool to aid in body composition improvements, as a time efficient way to create/ enhance an energy deficit. If fat loss is your goal, interval training may be a good option. (for more on fat loss, take a look here). But… Interval training is way more than “training for fat loss”! Let’s go back to before the time of “I can have the body of my...

Recovery- Stratergies to maximise recovery from exercise

Any good training programme must balance the training stimulus with adequate recovery to maximise performance and results. As the stimulus required to achieve the desired training effect increases, as potentially does the need for maximising recovery between training sessions. This is particularly important for athletes looking to develop multiple fitness qualities at the same time, or those training several times per day. An inability to recover effectively from these sessions may leave you feeling sore, increase the risks of illness and leave you unable to complete the training sessions at the required intensity. It is beyond the scope of this...

Warm up and Cool down- Important considerations for your programme

The importance of The Warm up and The Cool Down Warming up and cooling down have long been universally accepted methods to both prepare for, and aid recovery from a training session. A well-planned pre-exercise warm up routine will not only prepare you physically and mentally for the activity that is about to commence, but also serve to reduce injury risk, and improve performance during the training session and in the days following. Whether you want to maximise your muscle and strength gain, burn those extra few calories on the treadmill, or stay healthy and pain free (and we should all...

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