Published Blogs Health

Building the aesthetic physique: how to get a measure of your success

Posted By TrainFitness on Health - Four steps to track your progress and get closer to your goalsBuilding the aesthetic physique you want is a process of proposal, test, analyse and adjust. Assuming you don’t have a coach to do it for you, the process usually looks something like this: Propose a training and diet plan Give it a go Analyse the results Adjust to improveLots of people are good at the first two stages but they forget to undertake fair and reliable analysis which ultimately inhibits their progression. When building an aesthetic physique the ultimate goal is visual so the majority of the tests are orientated around look and size. That being said, it can help to log workouts as performance can be a helpful progress indicator.A simple and relatively easy method i’ve found to be effective for perso

Don’t get wrapped up in wearable tech

Posted By TrainFitness on Health - The Apple Watch 2 can’t compete with the reality of effective personal trainingSlightly lost in the maelstrom of the iPhone 7 launch this month was the second coming of the Apple Watch. Its partnership with Nike, however, made sure no-one missed the watch's repositioning as a fitness device. It was a shrewd move. Nike's Run Club app is built into the Apple Watch 2, accessible right from the home screen, and comes complete with exclusive Siri commands. But, can wearable tech and virtual assistants really compete with the face-to-face personal trainer?The wearable tech market is a growing and lucrative one. CCS Insight predicts 411 million smart wearable devices – worth $34 billion – will be sold in 2020. Of these, fitness-related gadgets are expected to make

Why the rowing machine should be in your next workout

Posted By TrainFitness on Health - The rowing machine offers you a calorie-torching total body workout. So why aren’t you using it?It’s not uncommon to see in a gym – lost amongst row upon row of treadmills – the rowing machine gathering dust. Those who do use it often either look bored or have zoned out at the sacrifice of good technique.The rowing machine deserves better than this.The rowing machine burns burns higher calories than most cardio alternatives.In one hour on the rower, you can burn, on average, 840 calories. In comparison, sixty minutes of swimming, running or cycling burns about 600 calories. If your personal training client wants to lose weight, it’s time you introduced them to the rowing machine.Rowing goes beyond fat burning though.The rowing machine delivers a total bo

fx v16.5 - Out Now!

Posted By TrainFitness on Health - New T3 Release Now AvailableThe latest T3 workouts from TRAINFITNESS are now available. The fifth T3 release of 2016 has been designed specifically to help your clients achieve their fitness goals. Check out the v16.5 preview of each of the programmes below.As always, there’s a great new music sound track to motivate your clients all the way through the workout.Who wants poppin’ triceps?! Because that is exactly what’s on offer in this release of T3 blast where you’ll mix up some tough pivot planks using just 1-arm and 1-leg. Sound tough? It is! But wait, there is more to come in the Agility Complex where your speed up and down from the ground is tested with that single arm motion once again. Burn serious calories and build serious arm strength this time around wit

Fasted cardio: are you giving your clients an empty promise?

Posted By TrainFitness on Health - Slow down the pursuit of fat loss and give your personal training clients their fill of the facts first As personal trainers, many of us have asked clients at the start of a session what they have eaten that day and received a list of terrible food choices. And then there are those who simply say: nothing.One of the major hurdles to achieving our fitness goals is eating the right food at the right times. Some people over-eat, some under-eat and some swing between fasting and binging.​While the thought of not having downed a protein shake before a workout might be unfathomable to regular gym-goers, what to eat before exercise becomes an interesting question when clients raise the concept of fasted cardio with their personal trainer. For clients wanting to lose body fat, the idea of not eat

Don’t be in the dark about the benefits of late-night workouts

Posted By TrainFitness on Health - Early risers take note: exercising at 6am may be working against you The excuse of not having enough time in the day to workout has just got thinner. The Night Tube has launched in London, running 24 hours on Fridays and Saturdays. That, coupled with the rise of 24/7 gyms opening across the country, means there is now an opportunity to get fit around the clock. A calorie burned at 9am is the same as a calorie burned at 9pm or 3am, but there may be benefits of working out past your bedtime. Personal trainers looking to increase their clients may wish to consider setting their alarms for night owls and making the most of the gains that can be had exercising after dark. All fired up Working out at night means you have already had the day preparing to get hot and sweaty. T

Meat-free protein: why you shouldn’t chicken out on plant sources

Posted By TrainFitness on Health - Just when you thought it was safe to enter the meat aisle… From protein shakes and chicken breasts in the gym changing rooms to the exotic meal prep on Instagram, we’ve seen it all at TRAINFITNESS. Or, so we thought. Now, protein is coming in new forms to excite – or upset – your stomach, depending on your disposition. Surf’n’turf is no longer off the menu for vegetarians with scientists using plant protein to mimic the look, feel and taste of red meat and seafood.The Beyond Burger is a pea protein-based patty that has been designed to look and feel as much like a regular meat burger as possible. It even “bleeds,” courtesy of beetroot juice. At 23 grams of protein, it packs more of it than beef, has more omegas than salmon, more a

How to bake off calories and make gains in the kitchen

Posted By TrainFitness on Health - Have your cake and eat it by swapping a few simple ingredients As Mary Berry enters the tent again for the new series of Great British Bake Off, those who are keen to eat healthily might be feeling left out. With one slice of Victoria Sponge packing 187 calories, can you really be Star Baker while still achieving your gym goals? Arnold Schwarzenegger has freely admitted his love of eating pies during the peak of his bodybuilding days. There is another way to make serious gains when cooking though. Related content: Download our free smoothie recipe eBook By switching a few ingredients, you can greatly reduce your calorie intake without compromising on flavour. These handy dupes below can mean more protein, less sugar and better sources of fat. Mel and Sue would approve.

Non-stop action: why no rest is wicked for fx workouts

Posted By TrainFitness on Health - Metabolic training will help your clients achieve their goals faster and fitter  At TRAINFITNESS, our fx clients burn more calories. How? All the fx programmes are a form of metabolic training where the goal is to speed up our participants’ metabolism in order to burn fat and get results quickly. Our fx instructors achieve this by bringing the class into the anaerobic training zone. It’s a principle that you can apply to your own individual and group workouts and that of your personal training clients. Why metabolic training?Metabolism is the process of converting nutrients (carbohydrates, protein and fat) in the body to the compound ATP which, when broken down, releases energy for the body to use. Metabolic training, therefore, is all about makin

Teff: the new superfood you’ve never heard of

Posted By TrainFitness on Health - It may be the smallest grain in the world but teff has big benefits for your workoutTeff is quietly following in the footsteps of more well-known ancient grains, such as quinoa, farro and spelt. Nutrient dense and GM-free, the superfood has become the go-to grain for Olympic athletes like long distance runner Haile Gebrselassie. An Ethiopian whole grain, teff is high in iron, which in turn helps transfer oxygen to muscles to generate energy for muscular contractions. A 2014 British study found that athletes who consumed bread made with teff had improved their iron levels by 172% in just six weeks. High in protein (roughly 13g per serving) teff is ideal for those looking to gain muscle. Full of calcium and amino acids, teff can fuel a workout for added endurance when doing a spin

Benefits Of Smoothies

Posted By TrainFitness on Health - There is a lot of buzz around the benefits of smoothies, but just why are they so good? In the post below we’ve outlined three key benefits of smoothies and we’ve also written a FREE smoothie recipe ebook which you can find here: 1) Builds and strengthens your Pillars of Good Health (as discussed in the body fx programme)Losing fat, gaining lean mass, enhancing energy availability and improving cognition (amongst many others) are so much more difficult to achieve when the physiological systems of the body are not firing on all cylinders. Nourishment of each and every one of your cells (which effectively makes the fabric of you) determines the results that you get in the gym and more importantly, your overal

Lift Less, Feel More

Posted By TrainFitness on Health - “Feeling” is one of the most important components of training for physique. No matter what gym you go to, you will have seen someone doing a bicep curl, for example, with little regard for proper technique or knowledge of what they are doing. They are just trying to heave as much weight as possible, shouting and screaming, and paying little or no attention to the exercise. Success in body-building however comes from the muscular contraction. It is both the key and the secret. If you don’t FEEL the muscle, you can’t grow the muscle.We, perhaps, have all been guilty of it at some time or another. Some guys especially can buy into societal pressure to be macho and compete on the gym floor. Granted, some might do it occasionally as a bit of fun competition, but when tr