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 

 

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.

 

 

 

Back And Shoulder Workout

Back And shoulder Workout

 

Doing back and shoulders at all this week? Try some of the exercises we do in this video! One more thing, Tirrel Grant is always saying how important it is to increase the intensity of your workouts! So don’t slack!

clink below

 

if you would like to take your physique to a all new high, please get in touch, one of or personal trainers would love to help.

Results With Personal Training No Matter The Goal

 

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I have worked with Tirrel for coming up to 2 years now.

I worked with Tirrel as an online client and after the first year i decided it was time I let him put me through personal training sessions and ever since then I haven’t looked back. At the end of a program phase and training phase we book in a session to see my condition and evaluate areas where we need to improve.

Over time my goals have changed through different phases looking to either add size or cut for holidays or hold a lean condition and Tirrel has been excellent with he’s knowledge in helping me sustain this and reach these goals, which is why I continue personal training with him. I feel happy to put my trust in him, as I know he’s idea and methods are the right way for me to hit my goals.  As for my diet plans I am not the easiest to structure one for but Tirrel listens to what I like to eat and builds it around this, this also shows Tirrel takes the time to customize he’s work to each individual needs rather the generic plans.

 

Contact us today to get the best out of yourself from Personal Training

my body AND mind Completely Transformed

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I was one of these people who went to the gym often but never really saw massive amounts of change. Within weeks of starting to train with Tirrel i was seeing changes in my body i never thought i would.

Over the next 18 months my body AND mind completely transformed. I started at 55kg witch for a man is clinically underweight. With 18 months Tirrel had got me too 64.6kg of lean muscle, people who new me couldn’t believe it was the same person. He gave me so much motivation and knowledge after i finished training with him (only because i moved and got my first mortgage) i decided i wanted to do a qualification in personal training so i could become someone like Tirrel who helps people change their life’s by reaching their fitness goals.

He really changed my life and the way i few my body and fitness.

 

If you too would like to completely transform your  body AND mind then get in touch

Exceed Your Long-Term Goals

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“Tirrel has helped me achieve and exceed my long-term goals over the past two years. In my opinion he is the best sort of trainer, managing to be amiable and a laugh whilst always being a really tough task master; he is dedicated and consistent, and practises what he preaches. I would recommend him to anyone who is serious about training and physique transformation”.

 

Start your transformation and achieve all your ,ing term goals!.. Get in touch today

Foods For Fat Loss And Muscle Building

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Foods for fat loss and Muscle Building

For achieving the body you desire it is not necessary to spend hours in the gym or to go without eating all together. If you goal is fat loss as it is for many a well-balanced nutrient dense nutrition plan is the way to go about it.

Here we have constructed a list of great foods that can be included as part of a well balanced diet, to steer you into the right direction and well on your way to achieving your fat loss or muscle building goal.

 

 

Wild Salmon

Wild salmon contains Essential amino acids, high quality protein, omega 3, and vitamin e; a cocktail of goodness.

 

Whole eggs

Eggs are Nutrient dense containing all 9 essential amino acids. And foe those worried about cholesterol.. don’t

Cholesterol from eggs doesn’t raise blood cholesterol, egg yolks contain choline substances, which actually help prevent the accumulation of cholesterol, plus it is necessary for the breakdown of fat.

 

Grass fed beef

Naturally leaner than corn fed beef, grass fed beef Contains CLA- a fat burning (anti inflammatory and immune boosting)

 

Walnuts

Are great they are Packed with omega 3 they too contain components unique to antioxidant protection.

 

Raw almonds

Loaded with Healthy fats, antioxidants, fiber vitamins and minerals Almonds tastes great, you can also make almond butter from this, which makes for a nice little snack between meals.

 

Blueberries

Have you ever tried frozen blueberries? If you’ve yet to give this a go you’re definitely missing out, not only do they taste amazingly good these bad boys are filled with anti-inflammatory properties and antioxidants. This super food actually help neurons communicate with one another more efficiently, food for the brain!

 

Quinoa

Quinoa is commonly mistaken for a grain, quinoa is actually a seed, and quinoa is a very nutritious food that also contains protein. Quinoa is relatively high on the glycemic index but consumed at the right stage/point, I suggest post workout can have numerous benefits to your muscle building or fat loss goals.

 

Kale

There are many different varieties of the vegetable powerhouse kale, this super food contains lot of antioxidants, high in sulfur and detoxifying enzymes (sulforaphane) kale is a must.

 

Avocado

Avocados are indeed high in fats but those on the mono-saturated type and high in unprocessed omega 6 and jammed packed with nutrients and they taste great.

 

Coconut oil

The fats in coconut oil known as MCT’s (medium chain triglycerides) are easier to metabolize. Coconut coil is a great energy booster, for those scared of saturated fats fear not as these naturally occurring fats from coconut oil will do you no harm as long as they are not binged on.

 

 

 

 

To get more information on he foods you need to be eating for the best results please get in contact with the city f London Square mile fitness Personal Training team.