Fat Loss & Muscle Building Training Tips

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We have put together a few tips to help you get the most out of your gym sessions, these tips can be tweaked to help burn fat or pack on some muscle.

 

Hydrate

A major component of a diet plan includes adequate water intake throughout the day. Water, a key component for detoxifying the body and assisting with the metabolising of the foods eaten, should never be neglected, especially during humid conditions. When training, water is valuable in that it hydrates the muscles, keeping them strong and full, while ensuring nutrients flow freely throughout the body to promote growth. Water also has a major positive effect on fat burning and will encourage feelings of fullness, which will discourage the tendency to eat junk food.

 

Eat At Least 2 Hours Before Training

Eating in the hours before training is one of the keys to a great workout. Without sufficient nutrients, most notably carbohydrates, energy levels for training will not be optimal. I have personally found that eating one hour before training will provide more energy than eating two hours out. Try both approaches to find what works best for you. This diet plan is structured in such a way to ensure that you benefit from a pre-workout meal.

 

 

Eat Post-Workout

Like pre-workout nutrition, post workout feedings are similarly important. Unlike the pre-workout meal, where energy production is the intended outcome, post workout nutrition will ensure that energy is replaced and protein is supplied to the muscles when they are most receptive to its positive effects. Many training experts go as far as to say that the post-workout meal is the second most important feeding of the day, after breakfast.After intense training the muscles are typically depleted of carbohydrates, leaving a 30 to 45 minute gap for replenishment. Protein is also rapidly taken into the muscles at this time.

 

Never Neglect Breakfast

Breakfast being the most important meal of the day has become somewhat of a cliché, for good reason: it is a critical time to supply the body with the nutrients it hungers for after what is essentially an eight to10 hour fast (hence the name breakfast; break-fast).

 

Breakfast Is The Most Important Meal Of The Day.

After you wake up in the morning it is especially vital that breakfast is eaten; the size of this meal is large in comparison to subsequent meals for that day because it not only replaces carbohydrate that has been used during training and depleted during sleep, but will restore protein balance to assist fat loss and muscle recovery. Occasionally meals will be missed (this is inevitable for most people who live busy lives). Ensure that breakfast is not one of these.

 

 

 

Drink Tea & Coffee Without Sugar & Cream

If you drink tea or coffee, it is best do so without all the extra calories added sugar and cream provide (a small amount of milk should do no harm). It is surprising how many people have the perfect diet but compensate for the lack of simple sugars in this plan by consuming eight to10 teaspoons of sugar during their daily coffee breaks. Doing this can add an additional 160 calories per day of the worst type of nutrient

 

 

if you have a fat loss or muscle building goal please contact us one of our top personal trainers in the City of London would love to help!

HIIT Training Workouts

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What is HIIT?

 

High Intensity Interval Training, also known as HIIT, is one of those fat burning workouts that mustn’t be missed from your training schedule. HIIT involves varied work to rest ratio’s, ranging from a 10 second all-out sprint up to a slightly more gruelling 3 minute interval, followed by short, active recovery periods. These short bursts of exercise with minimal recovery keep the heart rate high, eliciting that fast fat burning effect that we all thrive for!

 

If the ‘fat burning effect’ isn’t enough, let’s take a look at some other benefits…

 

Nowadays, it’s all about training SMART… training for 1-2 hours per session is old news, and, well, so dull. Traditionally, low intensity endurance exercise was the only way to build performance indicators. Now, HIIT allows for the same, if not more, improvement in these parameters and most importantly, in a considerably less amount of time- yes, a reduced volume and a smarter approach to training! Completing a workout in less than 25 minutes, with additional benefits sounds good, right?

 

If you’re thinking you can’t bear another treadmill session, don’t hang up your trainers just yet! You can easily smash a HIIT session with a mix of bodyweight exercises focused to build core, upper body and leg strength. It’s a great way to work on the important strength aspects as well as benefitting from an intense cardio workout. It’s not uncommon to be put off by the words ‘High Intensity’ but with HIIT, every session is relevant and can be tailored to your specific fitness levels. Yes, HIIT is hard- but it’s also extremely achievable.

 

How to incorporate HIIT into your workout in 5 simple ways

 

  1. Ease yourself in – We’ve already established that HIIT is an intense workout; if your body is not used to short bursts of exercise then it’s unlikely it’ll able to withstand a full-on HIIT session for the first time, so let’s not expect it to. As with anything, it’ll take time. Gradually build the intervals into each session day by day. Simply add a couple of 30/40-second efforts into your cardio workout and before you know it, you’ll be smashing a full 25-minute HIIT session and won’t ever look back!
  2. Get specific and add variety – HIIT can be used for all sorts of specific training, for example, speed, endurance, hills etc. So, before attempting to find a hill to make your way up, think about attacking that hill in a HIIT based approach. You’ve got to get up to the top anyway, so you may as well gain more from it. Don’t just amble up the hill, get on your toes and get the heart rate pumping, set yourself targets to meet. The best thing about HIIT is you don’t need a gym, a treadmill, a bike- all you need is a space and motivation. Mix it up, add variety, incorporate two of the above; give yourself 5 hill climbs, with a faster shorter effort in-between to build speed. Or, stay at home, find yourself a space and set yourself 5 different exercises and complete for 45 seconds with 15 recovery. For example, squat jumps, skipping, burpees, split lunge and mountain climbers.

 

  1. Structure your training schedule – Ideally, we want to aim for at least 2 HIIT sessions per week. These sessions need to be intense, fat burning, stimulating and rewarding. So, think about your whole week, not just the training programme, think about work, family etc. and structure your HIIT sessions effectively. It’s a waste of time doing a HIIT session if your body is just not up to it. Having a solid structure to your training schedule will avoid any possibilities of this happening. There’s no point in smashing ‘leg day’ and then expect your legs to carry you through a demanding hill session the following day. It’s just not going to happen!

 

  1. Recovery – To get the most out of HIIT, don’t over train, give yourself time to recover. Every HIIT session needs to be attacked with high energy to make an impact, if you’re thinking about doing a half-hearted HIIT session, think again, and think recovery!

 

  1. Enjoyment – Choose exercises you know you’ll enjoy. If you don’t like running, don’t- it’s that simple! There are plenty of other exercises that can provide HIIT that is going to push you to the max.

 

Sample HIIT sessions

 

Sample 1

 

Work (s) Rest (s) Reps Notes
60 30

 

4 Longer reps for endurance.
90

 

40 20

 

5 Half the rest to work ratio really tests and improves recovery.
90

 

30 15

 

6
90

 

20 10 7 Shorter reps to build speed

 

 

 

Sample 2

Work (s) Rest (s) Sets Notes
60  

60

 

Repeat set 3 times. Encourage the same pace/intensity/power throughout each effort. First effort may seem easy but will get harder as recovery drops.
60  

45

 

60  

30

 

During the third set, keep 5x 60 reps the same but mix up the recovery.
60  

15

 

60  

120

 

Can save longest recovery (60 s) before last effort to encourage a really high quality final rep.

 

 

HIIT circuit sample

Exercise Work (s) Rest (s) Reps Notes
Sprints

 

 

20

 

 

10

 

90

7 Maximum speed, all out sprints
Skipping 45 15

 

1
Squat Jumps 45  

15

 

1 Must be able to perform normal squat.
Step ups 45  

15

 

1 Find a bench, box, step
Split lunge

 

Wall sit

 

 

 

Sprints

 

 

Press ups

 

Triceps dips

 

Burpees

 

Mountain climbers

 

Leg drops

45

 

45

 

 

 

20

 

 

45

 

45

 

45

 

45

 

45

15

 

15

 

90

 

10

 

90

15

 

15

 

15

 

15

 

15

1

 

1

 

 

 

7

 

 

1

 

1

 

1

 

1

 

1

 

 

 

 

 

 

Maximum speed, all out sprints

 

Can do either normal, narrow or wide

 

 

 

 

 

Keep the movement as slow as possible

 

For more information on incorporating interval training to help with fat loss please get in touch one of our personal trainers would love to guide you

post by Ellie 

 

I Started To Notice Improvements In The First Few Weeks

square mile fitness stuart

 

 

“He was really motivating and kept me focussed even when work and life was hectic”

“Tirrel has completely changed how I exercise. I used to run regularly but I wanted to get more toned and I was struggling to make the changes on my own. Tirrel was brilliant at varying the exercises and keeping the sessions interesting. I started to notice improvements in the first few weeks. He was really motivating and kept me focussed even when work and life was hectic. Tirrel gave me the confidence to use weights at the gym and keep on trying new exercises. I would 100% recommend personal training Tirrel to anyone who has got stuck in the same exercise routine and wants to see real improvements.”

Morag

 

 

to speak with one of our personal trainers about you goals please get in touch 

The training was intensive and pushed me to my limit and that’s what I wanted

thumbnail_IMG_3145 Raj

 

 

I was looking for an 8-week intensive transformation program and visited a number of gyms around London to find the right trainer for me. A number of factors made me choose Tirrel; he’s easy to get on with and has an infectious positive attitude, he clearly knew his stuff, was clued up on nutrition and his prices were sensible.

 

We discussed the goals I had in mind and he worked out an evolving program over the 8 weeks covering sessions with him and sessions on my own. He added a nutrition plan to this which included an array of natural supplements that I admittedly had little knowledge of beforehand and now wouldn’t go without. 

 

For me the training was intensive and pushed me to my limit and that’s what I wanted. Despite the hard work it was hugely enjoyable and I recommended a friend of mine to train with Tirrel – a clear indication that I was happy with how it all went! The results were great and also the knowledge that I gained through the 8 weeks on both exercises and nutrition made it even more worthwhile. I’ll be back training with Tirrel when I return to the UK.

 

If you would also like to be used to your training limit with one of our personal trainers, please get in touch.

Get The Office Fit

 

Square Mile Fitness London Personal Trainers

Square Mile Fitness London Personal Trainers

 

4 Ways To Get The Office Fit To Achieve Corporate Wellness

 

 

 

 

The Corporate Wellness Workshop with Square Mile Fitness

 

Do you dream of having a team of employees that are productive, eager and strive for the best? This doesn’t have to be a dream; it can become a reality if you work on improving the wellness of your office.

Improving the wellness and overall happiness of the office can easily be achieved by getting them fit. This doesn’t mean that you need to turn your office into an army drill but rather input a few subtle changes to get your staff motivated to become fit and healthy. This will in turn make them more happy and productive in the workplace.

Here are 4 ways in which you can get the office fit to achieve corporate wellness:

1.    Invest In Standing Work Stations

One of the biggest reasons why office workers lack in fitness is because they are sitting down almost all day every day. This isn’t good for their health or fitness and should really be spending more time on their feet. This can be achieved by installing some standing work stations in the office to give staff the option of either sitting or standing while working.

2.    Buy Gym Equipment

Do you really need that extra meeting room? You don’t need to be a huge corporate business to have a gym in the workplace. Many businesses have room to put some gym equipment in such as Dumbbells and yoga mats but don’t realize it. Offering your employees a free space to workout during their lunch hours is the perfect way to encourage them to stay fit and healthy.

3.    Use Reminder Apps

While you may think that employees sitting at their desks for 7 hours a day will mean they will doing loads of work, it probably means that their productiveness is actually lacking. It is important to have mini breaks during the day so as to refresh their minds. While they will be spending less time sitting at their desk, they will actually be more productive and get more work done. Look at Google for example, they offer their staff places to sleep and play games. There are some great apps out there such as Workrave which will notify the employee when they should take a break and what exercise they could do during that break.

4.    Encourage Employees To Go Out During Breaks

I have seen it so many times where employees will remain at their desks during lunch hours and either carry in working or browse the Internet. This isn’t going to help them be productive. Encourage your employees to take proper lunch breaks by going out for a quick walk. While it is ok for them to browse the Internet every now and again, you don’t want to see them at their desks every day during lunch breaks. It will not create a healthy working environment.

 

For more ways to create a healthy happy work place join our Wellness Workshop Program, email us for more information.

Fit for Summer Workout

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The importance of planning and Training different strength qualities

 

One of the key essentials for any competitive athlete or individual is to develop strength, regardless of the sport in question. Traditionally if the skill set and mental state is the same then the stronger athlete usually wins. When getting in shape for a contest it is important to work through all energy systems and hit all muscle fibres. When an athlete prepares to compete in any event periodization is paramount to success. This ensures that each session is planned and measured, prevents over training and most importantly plans for the athlete to peak on a given date.

To achieve this it is a good idea to begin with a strength training protocol. a 5 day strength programme with a 2 days training back to back, followed by 1 rest day, then 3 days training back to back followed 1 rest day. Each split is purposely designed to allow enough rest for the body parts to recover and develop neurologically.

initial phases of a strength programmecan be designed to hit fast twitch muscle fibres and strenuously work the nervous system to prepare for the next part of hypertrophy. By developing the nervous system and increasing strength it enabled you to lift more weight in hypertrophy phases therefore increasing lean muscle and burning fat at a faster rate.

One of the biggest mistakes people make is chopping and changing programmes and not measuring or aiming to improve on the previous performance. Another error is to stick at a particular programme for too long. Any more than 6 weeks and the body will have adapted and possible gains will be compromised

The next part of a training phase can be the hypertrophy section of the. The primary function to still train heavy enough to keep as much lean muscle as possible whilst incinerating body fat. A big mistake that many people make when trying to lean down is they drop the weights too quickly and sacrifice both strength and lean muscle. When preparing to train for hypertrophy the focus shifts from the neurological system (as was done in the strength phase) to the muscular system. Reps are upped and rest times are shortened. utilizing a large number of supersets in a hypertrophy programme. Firstly by using supersets there is much more neuromuscular stimulus provided for muscle growth in a shorter space of time. It also allows for shorter rest periods with the added benefit of producing growth hormone. The higher the growth hormone output during training the higher the fat burning properties.

Another facet that can be added to a programme is interval training. This is also known as high intensity interval training (HIIT) and if done properly is extremely effective in burning fat compared to regular cardiovascular training.

A hypertrophy routine can be split like this, Monday and Tuesday as resistance training, Wednesday was interval training and small muscle groups (calves and abs), Thursday and Friday resistance training and Saturday interval training and small muscle groups.

 

 

 

 

 

 

 

Here is a Muscle building Program foe Shoulders and Hamstrings

 

 

Hamstrings and Shoulders

Exercise                                                         Sets Reps       Tempo       Rest

A1 Romanian Deadlift                                     4 x10to12      4010
   75sec

A2 Seated Dumbbell Press Neutral Grip       4x10to12         3010   75sec

 

B1 Prone Hamstring Curls                              3x 8to10         31X0       0

B2 Good Mornings                                          3 x12to15       3111     60sec

 

C1 Seated Lateral Raises                                3 10to12         2010     0

C2 Standing Military Press                            3 10to12         3010     60sec

 

D1 Hyper Extension
                                     3 10to12          3013     0

D2 Single Arm Cable Lateral Raise           3 10to12          2012     60sec

 

 

For more information about personalized plans, please get in touch one of our personal trainers would lover to help.

 

get fit now

 

 

 

Fat Loss Cardio Workout

 

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Fat Loss Cardio Workout

Fasted cardio, intervals, steady state, cardio pot weights, cardio pre weights; bur which is the best? In my opinion people just need to move more, find something that you can consistently do then work your ass off. Far to often many of us overcomplicate things, mistaken facts for fiction, then funnily enough end up not doing much at all and then wonder why a few month down the line we still look exactly the same.

 

The energy systems

 

ATP –CP System

This system provides immediate energy, but is burned out really quickly so it is not the daddy of fat loss, however you will get stronger training this system which will enhance your work capacity. This energy system is highly active during short bust exercises like sprints, strength and explosive training.

 

Anaerobic glycolytic system (lactic acid)

The Anaerobic glycolytic system (lactic acid) will produce a lot power but not as quickly as the previous system mentioned, that being said, this system will not be fatigued as fast as the APT system. Training this system is great for fat loss, as you will burn stored carbohydrates to help fuel part of this system. A typical session to utilize this type of training could consist of functional hypertrophy, boxing, sprinting training (medium distance work) and strength training.

 

Oxidative aerobic system

When working at lower intensities but for long periods at a time, when glucose become absent the body begin to tap in fat as its source of fuel. So in this case you can burn fat whist feeling relatively comfortable throughout, the downside is that due to is long continuous nature, this type of training can feel boring to most. You can train at this intensity in numerous ways, 5k runs, hiking and higher rep resistance endurance training.

 

Here is a cardio workout created by the guys at the Altitude Centre, based in The City Of London. This workout will get you burning tones of fat plus help you build a body to be proud of.

 

 

3 x 2m (1m recoveries)

 

4 x 90s (45s recoveries) @ 0/1/2/3 % inclines

 

5 x 1m (30s recoveries) @ 4/3/2/1/0 % inclines

 

For more information on how to sculpt out a “banging bod” please get in touch, one of our personal trainers would love to help.

Chest And Back Hypertrophy Workout

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Chest And Back Hypertrophy Workout

 

 

From training many male clients wanting to pack on slabs of muscle, building a chest has always been placed highly on the wish list.

But how is it done? Firstly let me make clear that there is not one single workout routine that works the best, as there are many that can have a positive effect on the body.

 

I have found great success with both myself plus clients utilizing a post exhaust workout routine. A post exhaust workout consists of applying an isolation movement directly after a compound exercise. During a post exhaust routine you will pair same muscle groups to perform supersets, the first being a taxing compound movement followed by a less demanding exercise. The idea of this training method is to further fatigue the same muscle groups, the accumulation of the damage is important to muscle building.

 

So here is a workout that will square your peck sand buff up your back.

Chest and Back Workout

Exercise                                               Sets/ Reps          Tempo             Rest

 

A1   Incline Dumbbell Press                1×10, 8,6,6,15         3010                 90

A1 1 Arm dumbbell Rows                    1×10, 8,6,6,15         3010                 90

 

B1 15 degree Dumbbell Press           4×8-10                       3110                  0

B2 Incline Bench Cable Fly                 4×12-15                   2010               120

 

C1 Lean away Lat pull-down               4×8-10                     3011                 0

Semi supinated grip

 

C2 Incline Cable Pullovers                   4×12-15                   2110                 120

 

 

Additional Notes:

 

3010 means
3 second eccentric (on the way down)
0 the bottom part of the  movement
1 in this case means as fast as possible but this is the concentric ( the way up)
0 the last number the finishing point of the movement

 

Keep Track of every session, meaning record the weights you lift keep your form as strict as possible AND STICK TO THE TEMPO

 

You will need a stopwatch every session STICK TO THE REST PERIODS not a second sooner or later! 90 rest means your hands are on the bar and ready to go at 85 seconds.

 

A1,A2- This means super set but check to see the rest time at the end of each exercise A’S are paired B’S and C’s Ect…..

 

 

Have fun with this and as always please get in touch with any question you may have. One of our personal trainers would love to help.

 

 

Muscle Building Back And Tricep Workout

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Variation is very important As I’m you may here very often within the fitness industry. The effectiveness of any program has a direct correlation to extent that it challenges the body.

The more familiar you become to a program the less your body will respond to it, purely because your body has become accustomed to it. Your body’s natural response to a form of stress caused my training is to become stronger.

 

A common mistake many trainees make is to stick with a program far too long, or not long enough. Aim to stick with your program for 3-6 weeks depending on the goal, but within that 3-6 week you still have multiple variables you can play with. The tempo of the exercise can be altered to add more or less time under tension, aging this will all be down to what strength quality you wish to stimulate. The number of sets is another variable that you can manipulate, sometime three sets of ten will just not cut it, get creative but always have in mind what you would like to achieve from the training program.

 

Below we have created a muscle building workout that will kick start your gains, as you can see we have used a different variety of rep schemes, tempos plus rest periods.  week 4 will be a de-load week where you will perform 60% of total volume.

Enjoy the muscle building

Exercise Tempo Rest week #1 week #2 week #3 Week #4
A1Fat grip neutral chin 10/10/8/8/6 4011 90        
A2 Close grip bench 10/10/8/8/6 3110 90        
 
B1 t bar rows 3×8-10 3010 0        
B2 wide pulldowns 3×8-10 3011    0        
B3 45 degree sup pulldowns

3×10-12

 

 

2010 120        
C1 Dips 3×8-10 3010 0        
 
C2 ez French press 3×8-10 3011 0        
C3 overhead rope ext 3×12-15 2011 100        

 

 

 

If you have any questions, or would like to book in a consultation with one of our personal trainers to discuss how you can create the body your desire,

Please get in touch.

Shoulder And Bicep Workout

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Shoulders and Bicep Workout

 

Everyone loves the idea of wide shoulders and bulging biceps but how many of us actually achieve this?

 

To get the most out of your shoulders as well as biceps you should try to include a variety of volume plus angles.

 

Below is a workout that will have you looking like a superhero!

 

Exercise                                                     Sets/ Reps               Tempo           Rest             

 

A1 Neutral Grip Shoulder press                        4×6-8                           4010                 10

A2 Neutral Grip Shoulder press                        4×12-15                       2010                 90

 

B1 Close Grip Preacher Curl                              4×6-8                           4010                 10

 

B2 Close Grip Preacher Curl                             4×12-15                       2010                   90

 

C1 Seated Lateral Raise with                              3×10/10/10               3010                  90

External rotation

 

C2 Incline Hammer Curls                                    3×10/10/10              3010                  90

 

 

Workout Notes:

 

The A’s plus B’s are super sets; you select a weight that you can complete 15 reps with. Begin With a set of 6-8 reps, rest 10 seconds the complete 12-15 reps at a two second eccentric tempo. Once you complete 4 sets of A’s move on to the B’s, or you can complete one set of A’s rest 90 seconds then complete one set of B’s.

The C series are drop sets; complete 10 reps, drop the weight, a further 10 reps drop the weight and then complete the final set of 10 reps.

 

Enjoy!

 

If you would like help to reach your true training potential, please get in touch; one of our personal trainers would love to help.