Opening Times:

6.00 AM - 21.00 PM

Call Us:

077699 02529

Category: Goal Setting

Soma Fitness Personal TrainingBlogGoal Setting
Adherence Altrincham Goal Setting group personal training Hale Nutrition Online Personal Training Personal Trainer Personal Training private gym Training for Females Weight Loss steliosshengas

Personal Trainers Tips for Overcoming the Obstacles to Achieving Your Physique Goals

Achieving the desired physique requires dedication, effort, and a strategic approach to training and nutrition. As a personal trainer, I have noticed several common key areas that often hinder individuals from reaching their physique goals. In this article, we will address these obstacles and provide practical solutions to help you overcome them and transform your physique.

Insufficient Effort:

One of the primary reasons individuals fail to achieve their desired physique is the lack of effort. Wanting it badly enough is crucial for success. It’s essential to set clear goals, why do you want to achieve those goals, what would it mean to you? Create a plan, and commit yourself wholeheartedly to the process. Embrace the mindset that hard work and consistency are necessary for real progress. Without putting in the right amount of effort consistently you will continue to fail to achieve the physique that you desire

Lack of Belief:

Individuals fail to progress because they do not believe it is possible, if this is you go an look at some real before and after photos and see the true powerful potential of what consistent training, nutrition and positive lifestyle changes can create. Look at the Paralympic competitors do you think they lack self belief, these individuals are a true inspiration and we should look at them and use it to increase our belief to the power of what is possible. Our unconscious beliefs can often hold us back, I am personally a strong believer in daily action towards your goals will help dispel any unconscious beliefs you may have about your ability, absolutely anything is possible when you take persistent action even if you stumble shake your boots off and carry on. The old Japanese saying ‘fall down seven times, get up eight.’ Believe me your going to make mistakes and progress will never be linear but if we can address our mistakes when they occur and implement strategies to overcome them once the stimulus for them reoccur on our path then that is only going to help us grow.

Neglecting Resistance Training:

While cardio and HIIT workouts are beneficial for overall fitness, neglecting resistance training can hinder your progress. To achieve a well-rounded and aesthetically pleasing physique, it’s crucial to work on all muscle groups. Resistance training helps build muscle, increase metabolism, and improve overall body composition. Your body will always look better with more muscle mass on your skeleton, we always get clients telling us within our personal training facility that they haven’t lost much scale weight but their clothes now fit and waist size has reduced, body composition is not the same as weight loss and weight loss will not always help you achieve and aesthetic physique. Get serious about using your muscles under resistance and watch your body transform.  

Weekend Setbacks:

Many individuals find it challenging to maintain discipline and healthy habits during social gatherings or weekends. It’s common for one day off to turn into a week of unhealthy choices. Avoid this trap by planning ahead and making conscious decisions about your food and drink intake. Moderation is key, and occasional treats are fine, but ensure they don’t derail your progress.

Allowing Bad Habits to Persist:

To achieve your goals, it’s essential to address and eliminate bad habits that counteract your efforts. Be mindful of your choices throughout the day, including nutrition, hydration, and overall lifestyle. Consistency and commitment outside of training sessions are just as important as the work you put in at the gym.

Focusing on Load over Quality Reps:

As a personal trainers, when we are coaching our clients through movements, the first thing we are there to do is quality control. It’s not about how much weight you lift; it’s about the execution of each exercise how stable are you in certain ranges of the movement, can you access the full range of the movement are you intently using the muscles required for the movement or are you mindlessly just moving through space. Focus on proper form, tempo, and muscle contraction to maximise results. Quality movements lead to better muscle recruitment, a more effective workout and more importantly you will see massive changes in your physique. I cannot tell you how many times I see individuals throwing weights around in the gym even individuals that are been coached by personal trainers, swinging, bouncing and using momentum to move a weight around uses minimal muscle recruitment, if your goal is to build a physique then this is a major NO from me my friends. 

Underestimating the Importance of Nutrition:

Transforming your physique requires a comprehensive approach that includes proper nutrition. Two to three sessions per week with a personal trainer alone won’t be sufficient if you neglect your diet. Pay attention to your calorie intake, macronutrient balance, and the quality of your food choices. As personal trainers we tend to to develop a personalised nutrition plan based on what your needs are and also based on what you can do consistently for a long period of time. Find a starting point that you can keep consistent and read the first point on insufficient effort because this is the area that most individuals fail with. If you find that you cannot keep your nutrition under control then I strongly recommend that you hire a meal prep company to prep your meals for the week so they can take the effort of preparing your meals from you.     

Fear of Bulking:

The misconception that resistance training will make you bulky is prevalent among both males and females. In my personal training career I cannot tell you how many times I have been told by both males and female clients that they do not want to become to bulky, I wish it was that easy! It’s important to understand that achieving a muscular physique requires specific training protocols, a nutritional surplus of calories over time, a small amount of genetics and also all bodybuilders male and female who have large amounts of muscle mass are on a lot of hormones and drugs to achieve that and it is impossible to achieve those levels of muscle mass without these enhancements . Resistance training is essential for sculpting and toning your body, improving overall strength, and boosting your metabolism to create a good looking physique. 

Insufficient Intensity in Training:

To progress and break through plateaus, you need to continually challenge your body. Applying progressive overload using the combination of mechanical tension and metabolic stress as a means to increase the intensity of your workouts. Incorporate techniques like drop sets, rest-pause sets, or supersets to push your limits and prolong your sets. Work with a personal trainer to develop a well-structured program that gradually increases intensity over time when they can qualify your quality to ensure you can progress loads in a safe manner. If your coasting through your workouts its likely you need a kick up the back side to increase your intensity and progress your physique. 

To achieve the physique you desire, it’s crucial to address and overcome the obstacles that stand in your way. Embrace the mindset of hard work, commit to a well-rounded training program that includes resistance training, prioritise nutrition, and maintain consistency and discipline both in and outside of the gym and more importantly put in tons of effort. Remember, transforming your physique is a journey that requires dedication, but the results are well worth it. Believe in yourself and put the effort in and you will reap what you sow!!

BOOK YOUR FREE CONSULTATION

Altrincham Goal Setting group personal training group training Hale Online Personal Training Personal Trainer Personal Training private gym Training Training for Females Weight Loss steliosshengas

Navigating the Female Menstrual Cycle

 

As a personal trainer, I’ve had the privilege of working closely with numerous female clients, witnessing the impact of hormonal phases on their fitness journeys. Understanding and adapting to these fluctuations is key to achieving long-term habits the lead to success. In this article, I’ll share my experiences as a personal trainer and provide guidance on how to understand your body and navigate each menstrual cycle with a strategic approach.

 

Understanding Your Body:

 

The first step in successfully navigating hormonal phases is understanding your body and recognising the unique patterns and challenges it presents throughout the menstrual cycle. Take note of how you feel during each phase, such as changes in energy levels, mood, and physical sensations. By gaining insight into your body’s signals, you can make informed decisions regarding your training and nutrition and develop a strategy that can work for you and your goals.

 

Developing a Strategic Approach:

 

Once you’ve familiarised yourself with your body’s patterns, it’s time to develop a strategic approach to optimise your training and overcome potential obstacles. Here are some key strategies to consider for each phase of the menstrual cycle:

 

Follicular Phase:

 

During the follicular phase (right after menstruation), energy levels tend to be higher. Capitalise on this by scheduling more challenging workouts around this phase and set more ambitious goals. Use this time to focus on building strength and pushing yourself through your sets, as your body more geared up for progress and tougher workouts.

 

Ovulatory Phase:

 

The ovulatory phase is characterised by an increase in estrogen levels, which can enhance mood and motivation. Take advantage of this phase to push yourself further, both mentally and physically. Incorporate more high-intensity workouts, advanced sets like drop sets and rest pause technique’s, and include the more challenging exercises that you may find difficult like a pendulum squat for example and capitalise on your peak performance.

 

Luteal Phase:

 

The luteal phase, which precedes menstruation, may come with increased cravings and mood swings. Combat cravings and emotional eating by prioritising balanced meals, including plenty of protein, healthy fats, and complex carbohydrates. Opt for smaller, more frequent meals to help stabilise blood sugar levels and manage hunger levels. Engaging in stress-reducing activities such as breath work or meditation can also support emotional well-being. Low intensity cardio with nasal breaths can be a great way to assit with recovery and reduce stress. Reduce the intensity within your resistance training, use more controlled tempos with your reps and don’t try and break any PBs.

 

Menstrual Phase:

 

During the menstrual phase, listen to your body and prioritise self-care. While some women may find that exercise helps alleviate menstrual discomfort, others may benefit from gentler activities like restorative yoga or light walks. Give yourself permission to adjust your training intensity and focus on recovery. Adequate sleep, hydration, and nutrient-dense foods will aid in replenishing your energy levels. Be kind to your partners they do still love you!

 

Strategic Check-ins and Weight-ins:

 

To monitor progress effectively and align with the hormonal phases, consider scheduling check-ins and weight-ins strategically. Aim to schedule weight-ins during the early follicular phase to minimise the impact of bloating and water retention. When I was a younger personal trainer I made the mistake of keeping the check ins and weight ins consistent which made matters worse for my clients as the combination of emotions and seeing scale weight creep up slightly was doing them more harm to their progress than good.

 

Navigating hormonal phases requires understanding your body, developing a strategic approach, and optimising your training and nutrition accordingly. By recognising the unique challenges and strengths of each phase, you can adapt your approach to maximise progress and overcome obstacles. Remember, your journey is personal and may vary from others, so listen to your body, be kind to yourself and your partners, and consult with your personal trainer if needed. With a strategic approach, you won’t allow your menstrual cycle to get the better of you and hinder your progress, it’s important to accept it and stick to the plan you make to get through each stage.

BOOK YOUR FREE CONSULTATION 

Altrincham Goal Setting Hale Health Personal Trainer Personal Training Training Weight Loss steliosshengas

10 Signs That Indicate You Need to Hire a Personal Trainer

In the pursuit of health and fitness, many individuals find themselves at a crossroads where they question whether they should hire a personal trainer. Making the decision to invest in a personal trainer is a significant step towards achieving your fitness goals, as it provides you with guidance, motivation, and expertise tailored specifically to you and your needs.

 

In this article, we will look into 10 signs that indicate it may be time for you to hire a personal trainer. We will also delve into the psychological aspects people often consider when contemplating this decision.

 

1. Lack of Knowledge and Guidance:

 

One of the primary reasons to hire a personal trainer is when you lack the knowledge and guidance necessary to create an effective fitness plan. Understanding proper form, exercise techniques, and program structure can be challenging for beginners. A personal trainer can provide valuable education and guidance, ensuring you perform exercises correctly and safely and create an effective program for you that you can progress.

 

Psychological Approach: Hiring a personal trainer in this situation signifies a desire to acquire the necessary knowledge and skills to become more self-sufficient in your fitness journey. It demonstrates your willingness to learn and develop expertise.

 

Example:

Imagine you decided to hire a personal trainer in the past, but the service you received was subpar. The trainer lacked the energy, knowledge, failed to provide proper guidance, and didn’t address your specific needs and tailor the program bespoke to you as an individual. As a result, you felt frustrated and stagnant in your progress. This experience highlights the importance of finding a trainer who operates at the highest standards, like those here at Soma Fitness, where we consistently strive to improve our service that our clients experience.

 

2. Lack of Motivation:

 

If you find it challenging to stay motivated to exercise regularly or push yourself during workouts, hiring a personal trainer can be a game-changer. A personal trainer acts as an accountability partner, motivator, and source of encouragement. They can create personalised programs that align with your goals, keeping you engaged and enthusiastic about your fitness journey.

 

Psychological Approach: Seeking the assistance of a personal trainer in this scenario suggests a need for external motivation and accountability. It demonstrates your acknowledgment that you may benefit from having someone to inspire and push you beyond your comfort zone.

 

3. Plateauing in Progress:

 

Experiencing a plateau in your fitness progress is discouraging. If you find that your workouts have become stagnant, and you’re no longer seeing improvements, a personal trainer can help reignite your progress. Trainers have the expertise to introduce new exercises, adapt and adjust your training intensity, and modify your workout routine to overcome plateaus and achieve new breakthroughs.

 

Psychological Approach: Considering hiring a personal trainer when facing a plateau reflects your desire to break through and progress. It shows that you’re open to change, willing to explore new strategies, and committed to reaching higher levels of fitness. This stage will require some discomfort which will be extremely rewarding.

 

4. Specific Goals and Challenges:

 

Whether you’re training for a marathon, aiming to lose weight for your holiday, or rehabilitating from an injury, hiring a personal trainer who specialises in your specific goals and challenges can be invaluable. Trainers possess the knowledge and experience to design customised programs that alight with your unique needs, ensuring optimal results are achieved for the time frame available and reducing the risk of injury.

 

Psychological Approach: Seeking a personal trainer in this situation demonstrates your commitment to achieving your specific goals. It signifies your recognition that professional guidance is essential to navigate the complexities associated with your desired outcomes in the time frame that you have available to achieve those goals.

 

5. Limited Time and Efficiency:

 

Modern life is often hectic, leaving little time for exercise. If you struggle to find the time or struggle with inefficient workouts, hiring a personal trainer can help optimise your training sessions. Trainers can create time-efficient workouts that maximise results, ensuring you make the most of the time you invest in your fitness. I always say to our coaches we have to be like snipers, what this means in ensuring the quality of each rep and each set is at the best of your ability. As personal trainers we are here to assess and progress the quality of your training.

 

Psychological Approach: Contemplating hiring a personal trainer due to time constraints indicates your prioritisation of fitness and well-being despite a busy schedule. It showcases your desire to find efficient solutions and make the most of the time you dedicate to your health.

 

6. Lack of Confidence:

 

Many individuals feel self-conscious or lack confidence when exercising, especially in crowded gyms. Hiring a personal trainer within a private faculty provides a supportive environment where you can work on your fitness goals without fear of judgment. Trainers offer guidance, reassurance, and can help you build self-confidence as you progress. Confidence is like anything else the more time you spend doing a thing, the more skills you develop which then increases your confidence.

 

Psychological Approach: Considering a personal trainer in this context showcases your desire to overcome insecurities and build a positive relationship with exercise. It signifies your willingness to step out of your comfort zone and embrace a supportive environment for personal growth.

 

7. Inadequate Progress Monitoring:

 

Tracking progress is essential to gauge your fitness journey accurately. If you struggle to measure your progress effectively or lack the tools to do so, a personal trainer can help. Trainers implement assessment methods, monitor your progress, and make adjustments to your training plan accordingly.

 

Psychological Approach: Contemplation on hiring a personal trainer for progress monitoring indicates your commitment to achieving tangible results. It showcases your desire for accountability, tracking, and measurement as key elements in your fitness journey.

 

8. Safety Concerns:

 

Injuries can be a significant setback in any fitness program. If you have concerns about performing exercises safely or have a history of injuries, a professional personal trainer can guide you through proper form, technique, and injury prevention strategies. They can create a program that takes your unique circumstances into account, reducing the risk of injury.

 

Psychological Approach: Considering a personal trainer due to safety concerns demonstrates your commitment to taking care of your body and minimising the risk of injury. It indicates your recognition that professional guidance is crucial to maintain your long-term well-being. Just in the same we may hire a Golf coach to improve our skills on the course, it’s equally important to hire a coach to improve your skills in the gym.

 

9. Lack of Support System:

 

Embarking on a fitness journey alone can be challenging, especially if you lack a support system. Hiring a personal trainer not only provides professional guidance but also offers emotional support. Trainers are invested in your success and provide the encouragement and support necessary to keep you motivated and accountable. We are an ear to listen and we will give you our honest feedback to help you progress.

 

Psychological Approach: Reflecting on hiring a personal trainer to fill the support gap suggests your need for a positive influence and a source of encouragement during your fitness journey. It shows your recognition that having someone in your corner can make a significant difference in your progress and mindset. Together we can go far!

 

10. Long-Term Lifestyle Change:

 

If you desire a long-term lifestyle change and not just a short-term fix, hiring a personal trainer can be instrumental. Trainers help you develop healthy habits, provide nutrition guidance, and offer ongoing support to ensure you maintain your progress and make sustainable changes for a healthier body long term. It’s all good going monk mode and doing a 12 week transformation however the true wins are in the sustainability of the good habits you can create in the pursuit of health and longevity.

 

Psychological Approach: Considering a personal trainer for long-term lifestyle change demonstrates your commitment to lasting transformation. It showcases your recognition that investing in professional guidance and support is essential to achieve sustainable results and maintain a healthy lifestyle for the long run. Quick fixes don’t last and are usually detrimental to long term progress.

 

Hiring a personal trainer is a decision that should be considered carefully, taking into account both the physical and psychological aspects of your fitness journey. The signs we have discussed serve as indicators that a personal trainer may be the missing piece in your pursuit of optimal health and fitness. So stop contemplating and take action today. At Soma Fitness, our coaches operate at the highest standards in the industry, continually reviewing and improving our service to ensure our clients receive the expertise, support, and guidance they deserve. Remember, investing in yourself is a worthy investment, and a personal trainer can be a valuable partner on your path to success.

BOOK YOUR FREE CONSULTATION TODAY!

Altrincham Book Recommendation Goal Setting Habits Hale Personal Trainer Personal Training Weight Loss steliosshengas

Building Habits for a Lean and Healthy Body: A Step-by-Step Strategy

 

 

When it comes to developing the right habits with our personal training clients it is an absolutely crucial topic to take seriously when it comes to achieving your body composition goals. By incorporating the principles of behaviour change and habit formation, you can set yourself up for long-term success. We will explore a step-by-step strategy to create the correct habits for a lean and healthy body, using effective habit-building techniques.

 

Step 1: Define Your Goals

Clearly defining your goals is essential for creating the right habits. Ask yourself, “What does a lean and healthy body mean to me?” How will it add to the quality of my life now in the present and in the future? Is it losing a certain amount of weight, gaining muscle, or improving overall fitness? Define your goals with specificity and write them down. This will provide clarity and motivation as you embark on your habit-building journey to achieve a lean and healthy body long term.

 

Step 2: Start with Small Habits.

As the saying goes, “Big things have small beginnings.” You have to start at the foundation level and build upon it. Habits are small and kept consistent are easier to repeat. Consistent actions that compound over time, lead to significant changes. Instead of attempting radical changes, focus on starting small. For example, commit to a daily 15-minute workout, replacing your sugary snacks with healthy alternatives like fruits with yogurt, or drinking more water throughout the day by keeping a water bottle by your desk. These small habits lay a solid foundation for bigger changes later on.

 

Step 3: Create a Routine

Establishing a routine makes it easier to stick to your habits. Designate specific times for your daily workouts, meals, and self-care activities. By incorporating these habits into your daily schedule, they become automatic and more likely to stick. Consistency is key, so find a routine that works for you and strive to stick to it, even on busy days or days where you may feel tired stick to keeping the habit even if you go to the gym and do a 15 min workout you have still kept the habit of putting your gym clothes on, driving to the gym, parking up, getting your body moving etc.

 

Step 4: Connect Habits to Existing Cues

Habits are often triggered by cues in our environment. Take advantage of this by connecting your new habits to existing cues. For instance, if you want to establish a habit of regular exercise, link it to a specific cue like putting on your workout clothes on as soon as you get home from work or setting a reminder on your phone. By pairing your desired habits with existing cues, you can increase the chances of successful habit formation.

 

Step 5: Use Habit Stacking

Habit stacking involves attaching a new habit to an existing one. Identify a habit you already do consistently and pair it with a new habit related to your health goals. For example, if you always brush your teeth first thing in the morning, make it a habit to stretch or do a few bodyweight exercises immediately after brushing ‘After brushing my teeth I will do 10 squats’. By “stacking” your new habits onto existing ones, you’ll find it easier to integrate them into your daily routine.

 

Step 6: Monitor and Track Your Progress

Tracking your progress is crucial for habit formation. Use a journal, habit tracker, or smartphone app to record your daily habits. Seeing your progress visually can provide a sense of accomplishment and motivate you to continue. Celebrate small victories along the way, as these build momentum and reinforce positive habits.

 

Step 7: Adjust and Evolve

As you progress, be open to adjusting and evolving your habits. Your body and circumstances may change over time, so it’s essential to adapt your habits accordingly. Regularly evaluate your habits and goals, and make necessary adjustments to stay on track. Adaptation is the key to maintaining a lean and healthy body in the long term.

 

Additional tip: Break the bad habits that you have

 

We all have bad habits that we have engrained in us over time. Been from a Mediterranean ethnicity a lot of my family eat bread with all their meals, this is a habit formed when food was scarce, times where tough and bread would make a small meal more filling and satiating, I see family members still doing it to this day even though we have an abundant amount of food. Making your bad habits more difficult to keep can help you stop doing them, for example:

 

Reduce exposure: Not having bread in the house would be a good start, that would mean if you desired bread with your meal you would have to go to the shop to buy a loaf. Reducing the cues for your bad habits from your environment will produce less triggers.

 

Reframe your mindset: Highlight the benefits of avoiding your bad habits. When I don’t eat bread my digestion is better, I will consume less calories and lose body fat, I am not bloated and I have more energy, My skin is healthier etc.

 

Increase Friction: Increase the number of steps between you and your bad habits make it more difficult to consistently keep up the bad habit. Before I eat bread with my meal I need to do 20 burpees. Every time I eat bread with my meal I need to pay my personal trainer/wife/husband £50.

 

Use a commitment device: Having accountability with a coach and coming up with a goal setting contract with yourself and your personal trainer is a great way to keep you engaged in good habits and avoiding the bad habits.

 

Creating the correct habits for a lean and healthy body requires a deliberate and consistent effort. By following a step-by-step strategy that our personal training team can help structure for you and keep you accountable can set you up for success. Remember to start small, establish a routine, connect habits to existing cues, use habit stacking, monitor your progress, and remain open to adjustments. With patience, persistence, you can achieve the body and health you desire long term.

 

We would like to give credit to James Clear who wrote the book Atomic Habits for creating this structure of habit formation, we strongly recommend you to grab a copy of this book as it will help you in every aspect of your life.

If you wish to take your health and fitness to the next level and you have been thinking about hiring a personal trainer for a while, get in touch and our personal training team will explain to you how we can help you achieve your personal goals.

CONTACT US 

Altrincham Building Muscle Goal Setting group training Hale Hypertrophy Strength and Conditioning steliosshengas

Finding the Optimal Workout Duration: How Long Should Your Workouts Be?

 

Striking the right balance between an effective workout and a time-efficient routine is essential. To shed light on this topic, we will take a look at various studies conducted on workout durations and provide a summary of the main takeaways. Remember, personal preferences and goals play a significant role, but understanding the scientific evidence can help guide your decision-making process and also give you less room for excuses if you are not currently exercises and taking charge of your health.

 

Study 1: “The Effect of Workout Duration on Strength Gains”

 

In a study published in the Journal of Strength and Conditioning Research, researchers investigated the impact of different workout durations on strength gains. They divided participants into three groups: one group performed 30-minute workouts, another performed 60-minute workouts, and the third group had 90-minute workouts. The study concluded that there were no significant differences in strength gains among the three groups. This suggests that workout duration alone may not be the key factor for strength development.

 

Study 2: “Effects of Workout Duration on Cardiovascular Fitness”

 

A research team at the University of California conducted a study to examine the effects of workout duration on cardiovascular fitness. They assigned participants to two groups: one group performed 30-minute moderate-intensity workouts, and the other group engaged in 60-minute moderate-intensity workouts. The study revealed that both groups experienced significant improvements in cardiovascular fitness. While the 60-minute group demonstrated slightly greater gains, the results indicated that shorter workouts can still yield substantial cardiovascular benefits.

 

Study 3: “Optimal Workout Duration for Fat Loss”

 

In a study published in the International Journal of Obesity, researchers analysed the impact of different workout durations on fat loss. Participants were divided into three groups: one group performed 20-minute high-intensity interval training (HIIT) workouts, another group engaged in 40-minute HIIT workouts, and the third group performed 60-minute steady-state cardio workouts. The findings showed that all three groups experienced significant reductions in body fat percentage, with no significant differences between the durations. This suggests that the intensity of the workout may play a more significant role in fat loss than the duration alone.

 

Study 4: “The Impact of Prolonged Exercise on Hormonal Changes”

 

A study published in the Journal of Endocrinology and Metabolism examined the effects of prolonged exercise on hormonal changes. Male participants performed a high-intensity resistance workout lasting 90 minutes. The study found that after the workout, there was a significant decline in serum testosterone levels and an increase in cortisol levels. These hormonal changes indicated a temporary state of increased catabolism, suggesting that longer workouts may have a negative impact on anabolic hormone balance.

 

Study 5: “Effects of Different Workout Durations on Testosterone and Cortisol Response”

 

A research team conducted a study published in the European Journal of Applied Physiology to investigate the effects of different workout durations on testosterone and cortisol response. Participants performed resistance exercises at varying durations: 30 minutes, 60 minutes, and 90 minutes. The study revealed that the 30-minute workout resulted in a significant increase in testosterone levels without a significant rise in cortisol levels. The 90-minute workout led to a decline in testosterone levels and an increase in cortisol levels. These findings suggest that longer workouts may disrupt the balance of anabolic and catabolic hormones.

 

Main Takeaways:

 

  1. Workout duration alone is not the sole determinant of strength gains. Focus on intensity, proper form, and progressive overload for optimal results.
  2. Both shorter and longer workouts can improve cardiovascular fitness. The key is to maintain a consistent level of intensity.
  3. Fat loss can be achieved with various workout durations. High-intensity exercises, such as HIIT, may be more effective for fat loss than steady-state cardio.
  4. Prolonged exercise sessions, especially high-intensity workouts lasting 90 minutes or more, can lead to a decline in serum testosterone levels.
  5. Longer workouts may result in an increase in cortisol levels, indicating a potential shift towards a catabolic state.
  6. Shorter workout durations, such as 30 minutes, may promote a favorable hormonal response with an increase in testosterone levels and minimal changes in cortisol levels.

 

Determining the ideal workout duration depends on individual preferences, goals, and available time. This also eliminates the excuse of ‘ I don’t have time to exercise’ as we all have 30 mins in our day. While the studies presented above provide insights into the effects of different workout durations, it is important to consider other factors such as exercise intensity, consistency, and recovery. A well-rounded fitness routine that incorporates a mix of strength training, cardiovascular exercises, and flexibility work is generally recommended. Ultimately, the best workout duration is the one that you can keep consistent, motivated, engaged, and helps you achieve your fitness goals.

Altrincham Goal Setting Hale Personal Trainer Personal Training steliosshengas

Which training split should I follow?

As a personal trainer, one of the most common questions we receive from clients is, “What workout split should I follow?” The answer to that question largely depends on your overall goals and work schedule. In this article, we will explore the most popular workout splits and their benefits to see which one may suit you.

1. Full Body: The full body workout split involves targeting all major muscle groups in one workout session. This split is perfect for beginners or individuals who have limited time to devote to working out. Full body workouts are typically performed 2-3 times per week, with each workout targeting the whole body adopting some variations to the movements. This split is great for improving overall strength and hypertrophy for those with less time available within their week.

Example:
Monday – Full Body
Wednesday – Full Body
Friday – Full Body

 

2. Full Body Push/Pull Workout Split: The full body push/pull workout split is similar to the full body workout split, but it is broken down into two categories: push or anterior chain exercises (quadriceps, pecs, deltoids, and triceps) and pull exercises or posterior chain exercises (glutes, hamstrings, gastrocnemius, lats, rhomboids, traps, rear delts and biceps). This workout split is ideal for individuals who want to focus on higher frequencies of stimulus to each muscle group. This split can also be performed 4-6 times per week.

Example A:

4 Day Split
Monday – Full Body Push
Tuesday – Full Body Pull
Thursday – Full Body Push
Friday – Full Body Pull

Example B:

6 Day Split
Monday – Full Body Push
Tuesday – Full Body Pull
Wednesday – Full Body Push
Thursday – Full Body Pull
Friday – Full Body Push
Saturday – Full Body Pull

3. Push/Pull/Legs Workout Split: The push/pull/legs workout split is one of the most popular workout splits. This split involves targeting different muscle groups on different days. Push exercises (chest, shoulders, triceps) are targeted on day one, pull exercises (back, biceps) are targeted on day two, and legs are targeted on day three. This workout split is ideal for individuals who want to focus on building strength and muscle in their upper and lower body. This split can also be performed 3-6 times per week.

Example A:

3 Day Split
Monday – Upper Push
Wednesday – Upper Pull
Friday – Legs

Example B:

6 Day Split
Monday – Upper Push
Tuesday – Upper Pull
Wednesday – Legs
Thursday – Upper Push
Friday – Upper Pull
Saturday – Legs

4. Upper Body/Lower Body Workout Split: The upper body/lower body workout split involves targeting different muscle groups on different days. The upper body is targeted on day one, and the lower body is targeted on day two. This split is great for individuals who want to focus on building strength in their upper and lower body but may not have the time to devote to a full body workout split. This split can also be performed 2-4 times per week.

Example A:

2 Day Split
Tuesday – Upper
Thursday – Lower

Example B:

4 Day Split
Monday – Upper
Tuesday – Lower
Thursday – Upper
Friday – Lower

5. Hybrid Workout Split: The hybrid workout split is a combination of different workout splits. This split can be customized to meet individual fitness goals. For example, an individual may choose to perform a full body push workout on day one, a full body pull workout on day two, an upper body on day three and a lower body workout on day four. This split is great for individuals who want to challenge themselves with a variety of exercises and muscle groups. These types of splits can are used a lot by physique athletes who may want to bring up certain areas of their physique the example we have given is for an individual who may want more development from their arms and delts.

Example:

6 Day Split
Monday – Push
Tuesday – Pull
Wednesday – Legs
Thursday – Full Body Pull
Friday – Full Body Push
Saturday – Delts, Biceps and Triceps

When choosing a workout split, it is important to consider which frequency that you can keep consistent. If you are unsure which workout split is best for you, consult with our personal trainers who can help you create a customised workout plan that best suit you and your overall goals. Always remembering that consistency is key when it comes to achieving your fitness goals.

Altrincham Goal Setting Hale Personal Trainer Personal Training Weight Loss steliosshengas

Fat Loss Simplified

Fat loss is the process of losing body fat in order to become leaner and healthier. To understand how fat loss works, it’s important to know a little bit about how the body stores and uses energy.

The food we eat is broken down into various nutrients, including carbohydrates, fats, and proteins. These nutrients are then used by the body for energy, growth, and repair.

 

When we eat more food than our body needs for energy, the excess energy is stored as fat. This fat can be stored anywhere in the body, but is typically found around the belly, hips, and thighs.

To lose fat, we need to create a calorie deficit, which means consuming fewer calories than our body needs for energy. This forces the body to use its stored fat for energy, resulting in fat loss.

One way to create a calorie deficit is by reducing the amount of food we eat, either by cutting back on portion sizes or choosing lower calorie foods. This can be easily tracked using a calorie tracker like MyFitnessPal. Another way is to increase our level of physical activity, which burns more calories and can help create a calorie deficit.

 

The main habits simplified of a Fat Loss Protocol that Yields 80% of Desired Results:

  1. Calorie Deficit: As mentioned earlier, the most important aspect of fat loss is creating a calorie deficit. This can be achieved by reducing your calorie intake, increasing your physical activity, or a combination of both. An approximate calorie deficit of 500 calories per day is recommended for healthy and sustainable weight loss.
  2. Strength Training: Strength training is an effective way to preserve muscle mass while losing body fat. It also helps to increase your metabolism, which means you burn more calories at rest. Aim to do strength training exercises at least twice a week.
  3. High-Intensity Interval Training (HIIT): HIIT is a type of cardio that involves short bursts of intense exercise followed by periods of rest. It has been shown to be more effective at burning fat than steady-state cardio. Aim to do HIIT exercises at least once a week.
  4. NEAT: Non Exercise Activity Thermogenesis – is a type of physical activity that is distinct from exercise and is considered to be a significant contributor to overall energy expenditure. Examples of NEAT activities include taking the stairs instead of the elevator, standing at your desk instead of sitting, or simply moving around more throughout the day. NEAT can have a significant impact on overall health and fitness, as it can help to increase energy expenditure, improve cardiovascular health.
  5. Protein Intake: Protein is essential for building and maintaining muscle mass. It also helps to keep you full, which can prevent overeating. Aim to consume at least 0.8-1 gram of protein per pound of body weight per day.
  6. Sleep: Sleep is crucial for weight loss and overall health. Lack of sleep can increase the levels of the hormone cortisol, which can lead to weight gain. Aim to get at least 7-8 hours of sleep per night.

 

Focused Plan to Master Fat Loss Protocol:

  1. Calculate Your Calorie Needs: Use an online calculator or hire a coach to determine your daily calorie needs. Once you have this number, subtract 500 calories to create a calorie deficit.
  2. Plan Your Meals: Plan your meals in advance to ensure you stay within your calorie limit. Focus on whole, nutrient-dense foods such as lean protein, vegetables, fruits, and whole grains.
  3. Strength Training: Incorporate strength training exercises such as squat variations, hip hinging movements, pulling movements and presses into your workout routine. Aim to do these exercises at least twice a week.
  4. HIIT: Incorporate HIIT exercises such as sprints, ski erg/rowing intervals, into your workout routine. Aim to do these exercises at least once a week. If this doesn’t appeal to you find something that you enjoy that can help you get your heart rate up like paddle tennis or a boxing class.
  5. Protein: Make sure to include protein with every meal. Good sources of protein include meat, chicken, fish, eggs, and beans.
  6. Sleep: Aim to get at least 7-8 hours of sleep per night. Create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet.

As personal trainers we try and strive for our personal training clients to have all of these areas covered or to provide a strategy to help individuals improve and progress upon these areas. The truth is if you are not willing to take action then you will not achieve your desired results. Even if your starting point is at the bottom end of the spectrum its very important to implement and practise the lifestyle habits required to keep you on track. When we say practice we mean it, you might make mistakes along the way but total effort towards making stratergised changes along the way which can be discussed with your coach during check ins is the only way you are going to build on your habits. The mind set you need to cultivate in order to progress and stay committed is off all importance, fuel it by your daily intentions to make as much effort as humanly possible towards practising these habits into your weekly schedule.

Altrincham Building Muscle Goal Setting Hale Health Nutrition Personal Trainer Personal Training Weight Loss steliosshengas

The Goals of Post Workout Nutrition

After a strenuous workout, your body requires proper nutrition to recover and perform optimally. Post-workout nutrition is crucial to achieving your recovery goals, as it can help replenish energy stores, reduce muscle soreness, and promote muscle growth. In this article, we’ll explore the goals of post-workout nutrition and some examples of how to achieve them.

 

  1. Replenish Glycogen Stores: During exercise, your body uses glycogen, which is stored in your muscles and liver, for energy. To maintain high-quality exercise frequency, you need to replenish these glycogen stores after your workout. Consuming carbohydrates post-workout can help restore glycogen levels and provide fuel for future workouts.

Examples: A banana on a rice cake, or a sports drink containing carbohydrates can all help replenish glycogen stores.

 

  1. Promote Muscle Protein Synthesis: Resistance exercise creates tiny tears in your muscle fibers, and proper nutrition is required to repair and rebuild these fibers, to promote muscle growth. Consuming protein after a workout can help stimulate muscle protein synthesis and promote muscle growth.

Examples: A whey protein shake, grilled chicken breast, or Greek yogurt (you could ad a banana and honey to this for some carbs) are all excellent sources of protein to consume post-workout.

  1. Reduce Muscle Soreness and Inflammation: After a challenging workout, you may experience muscle soreness, stiffness, and inflammation. Consuming anti-inflammatory foods post-workout can help reduce inflammation and aid in recovery.

Examples: Berries, leafy greens, salmon, and nuts are all anti-inflammatory foods that can help reduce muscle soreness and inflammation.

  1. Restore Electrolyte Balance: Sweating during exercise can cause a loss of electrolytes, including sodium, potassium, and magnesium. Proper electrolyte balance is crucial for muscle function and hydration. Consuming electrolyte-rich foods and drinks can help restore these minerals and keep you hydrated.

Examples: Coconut water or an electrolyte drink are all good sources of electrolytes to consume post-workout.

  1. Activate Parasympathetic Nervous System: The parasympathetic nervous system is responsible for rest and recovery. After a workout, it’s essential to activate this system to promote relaxation and repair. Consuming foods and drinks that contain magnesium can help activate the parasympathetic nervous system. Other relaxation techniques can also help induce the parasympathetic nervous system.

Examples: Dark chocolate, spinach, and almonds are all good sources of magnesium that can help activate the parasympathetic nervous system post-workout. Breath work, meditation or a light walk prior to exercise are great ways to also achieve this.

 

Post-workout nutrition is important for achieving your fitness goals. The conversation we have with our personal training clients once they are into a consistent frequency of exercise regarding post workout recovery is usually discussed as a strategy to keep exercise frequency consistent and to keep NEAT (Non Exercise Activity Thermogenesis) high in between workouts. If our clients are too sore they tend to move less in between sessions causing less total calories to be burnt during the week which may hinder our fat loss goals. Creating the correct strategy for our personal training clients to maximise their opportunities to achieve their goals in an efficient manner is something we take into account when our personal trainers are putting together their plans and strategies bespoke to each individual personal training client.

Contact us to find our more about are personal trainer in altrincham and personal trainers in Hale, we specialise in a bespoke service for our personal training clients and we take a huge attention to detail to give you the highest quality personal training service in the area.

Altrincham Building Muscle Goal Setting Hale Health L-Glutamine Nutrition Personal Trainer Personal Training Weight Loss steliosshengas

Benefits of L-Glutamine

L-glutamine is a non-essential amino acid that is produced naturally in the body. It plays a vital role in a number of important bodily functions such as protein synthesis, cell growth, and energy production. Additionally, it offers a wide range of health benefits that we utilise for our personal training clients to assist them with the following:

Recovery:

One of the main benefits of L-glutamine is its ability to support recovery after intense exercise. It has been shown to help reduce muscle soreness, speed up muscle recovery, and improve overall athletic performance. Additionally, L-glutamine has been found to help with muscle repair and growth, which is essential for all individuals participating in resistance training along with athletes and bodybuilders.

Gut Health:

L-glutamine also offers several benefits for gut health. It has been shown to help heal and strengthen the intestinal lining, which can reduce the risk of leaky gut syndrome and other digestive disorders. Additionally, L-glutamine has been found to help reduce inflammation in the gut, which can alleviate symptoms of irritable bowel syndrome (IBS) and other digestive issues.

Cravings:

L-glutamine has also been found to help reduce cravings for sugar and other unhealthy foods. This is because L-glutamine can help regulate blood sugar levels, which can reduce the risk of sugar crashes and subsequent cravings. Additionally, L-glutamine has been found to increase feelings of fullness, which can help reduce overall calorie intake.

Dosage:

The recommended dosage of L-glutamine varies depending on the individual and their specific needs. However, most studies suggest that a daily dosage of 5-10 grams is generally safe and effective. It is important to note that L-glutamine should not be taken in excessive amounts, as this can cause adverse side effects such as gastrointestinal distress.

Other Benefits:

In addition to its benefits for recovery, gut health, and cravings, L-glutamine has also been found to offer a number of other health benefits. For example, it has been shown to help boost immune function, improve cognitive function, and reduce the risk of certain cancers. All these fantastic benefits for a relatively inexpensive supplement.

Overall, L-glutamine is an affordable and powerful supplement that offers a wide range of benefits. Whether you are an athlete looking to support muscle recovery, someone with digestive issues looking to improve gut health, or someone struggling with cravings and blood sugar issues, L-glutamine may be able to help. To purchase a good quality micronized L-Glutamine powder click the link below:

Altrincham client results Goal Setting Hale Personal Trainer Personal Training Weight Loss steliosshengas

Time Management Strategies

When it comes to achieving your fitness goals, time management is crucial. With a busy schedule, it can be challenging to make time for exercise and healthy habits. However, with proper time management strategies, you can prioritise your fitness goals and make significant progress towards your goals and a healthier lifestyle. As personal trainers, we discuss these essential time management tips with our clients to help remain organised and achieve their fitness goals.

 

  1. Don’t make the excuses: So many times we hear individuals within our personal training facility give us the excuse that they don’t have the time. Once we run through the weekly schedule we often discover that it is not lack of time rather a lack of the individual been organised with their time and the hierarchy of what is a priority.
  2. Plan your workouts in advance: One of the most effective time management strategies is to plan your workouts in advance. Take some time each week to schedule your workouts for the coming week. This will help you stay on track and ensure that you have time set aside for exercise as a priority. Treat these time slots like important meetings and how ever you are feeling turn up and do your best. There will be times when you will feel fatigued and mentally drained, still turn up and do what you can I promise you will leave the gym feeling much better than you did when you walked in.
  3. Make use of your calendar: Use your calendar to schedule your workouts and other habits like meal prep, mobility, walks or cardio. This will help you stay organised and ensure that you don’t double-book yourself or forget about important commitments. If it is in the diary its going to get done if we do not remain organised you will end up skipping or forgetting. For example meal prep will require a weekly shop, if you know that you will be meal prepping on a Sunday it will be important that you schedule your shopping for Saturday or Sunday morning.
  4. Set realistic goals: It’s important to set realistic fitness goals that fit into your schedule. If you’re struggling to find time for exercise, consider starting with shorter workouts or breaking up your workouts throughout the day. It is better to set yourself a realistic frequency that you can keep consistent. If you are in this situation I would start by scheduling yourself x 2 sessions in the gym per week even if it’s back to back days on the weekends or early mornings stick to it and develop the habit of remaining consistent and build on it.
  5. Hire a personal trainer: Working out with a personal trainer is a great way to stay motivated and accountable. Plus, it takes the extra time away that is required to program your sessions and make your exercise feel less like a chore.
  6. Focus on high-intensity workouts: High-intensity workouts like HIIT (high-intensity interval training) can be a time efficient way to burn calories and improve your fitness in a short amount of time. Incorporating these types of workouts into your routine can help you make the most of your limited time. If you have time to do steady state cardio add this is into your schedule as it is also highly beneficial.
  7. Don’t skip rest days: It’s important to give your body time to rest and recover between workouts. Skipping rest days can lead to burnout and injury, which will ultimately set you back in your fitness journey. Plan your rest days in advance and use them to recharge and prepare for your next workout. Plan days where you might go for a nice walk in the country or go and use a facility with a sauna, book yourself a massage or a session in a float spa.
  8. Multitask when possible: If you’re short on time, try to multitask when possible. For example, you could listen to a podcast or audiobook while you’re on the treadmill, or you could do bodyweight exercises while watching TV, or if you have a meeting over the phone go for a walk and get your steps in at the same time. Multitasking isn’t productive with a lot of things however in this situation it works really well.
  9. Use a timer: Using a timer for your rest periods can help you stay on track during your workouts and make the most of your time.
  10. Don’t scroll: leave your phone on airplane mode during your workouts. Mindless scrolling will be unproductive and not allow focus within your training.

As personal trainers we believe that time management is a crucial component of achieving your goals. Remember to be patient and persistent, and don’t be afraid to ask for help or support from a personal trainer or fitness professional to help guide and structure your plan of action.