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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.

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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.

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Getting started for a beginner in the gym.

As a personal trainer, I understand how overwhelming it can be for beginners to step into a gym for the first time. With so many different machines, equipment, and training programs available, it can be hard to know where to start. However, getting started in the gym doesn’t have to be intimidating. In fact, with the right guidance and knowledge, it can be a very rewarding and enjoyable experience. Here are some tips to help complete beginners get started in the gym.

 

First, it’s important to set some realistic goals. Think about what you want to achieve and what your fitness level is currently. It’s important to be honest with yourself about your current fitness level and what you are capable of achieving in a reasonable amount of time. A personal trainer can sit down with you and layout some realistic micro and macro goals and give you the correct structure and guidance on how to navigate to attain them.

 

Once you have set your goals, you can start planning your workout routine.

When it comes to training splits, there are many different options available. Some popular training splits include full-body workouts, upper/lower splits, and push/pull/legs splits. Full-body workouts are great for beginners because they allow you to work all of your muscle groups in a single session. Upper/lower splits focus on the upper body in one workout and the lower body in another, while push/pull/legs splits separate your workouts into upper body pushing movements, upper body pulling movements, and leg exercises.

 

Regardless of the type of training split you choose, it’s important to incorporate a variety of exercises to ensure that you are working all of your muscle groups. This can include compound exercises like squat variations, hinging variations, pressing movements and pulling movements, as well as isolation exercises like bicep curls and tricep extensions. It’s also important to start with lighter weights and focus on perfecting your exercise execution before gradually increasing the weight. It’s important that you learn how to control the weight through the full range of motion and that you learn how to contract the muscle that you are trying to work rather than just moving the load from A to B with zero intent.

 

While it’s possible to get started in the gym on your own, hiring a personal trainer is often the best way to learn how to exercise correctly. A personal trainer can help you set realistic goals, develop a bespoke workout plan based on your fitness level and goals, and teach you proper exercise execution. They can also help you track your progress and adjust your workout plan as needed.

 

A personal trainer can help navigate through all the challenges that will come your way along the path and coach you to you remain motivated and accountable. Starting a new workout routine can be challenging, but having a personal trainer by your side can help you stay focused and committed to achieving your goals. They can also provide valuable advice on nutrition and lifestyle habits to help you achieve your fitness goals faster. Which is that hardest part of the process for most individuals.

 

Getting started in the gym can be daunting for complete beginners. However, with the right guidance and knowledge, it can be a rewarding and enjoyable experience. Setting realistic goals, choosing the right training split, and incorporating a variety of exercises are all key to a successful workout routine. Hiring a personal trainer is the best way to learn how to exercise correctly and stay on track within your fitness journey. Don’t wait for tomorrow or Monday start today step foot into the gym and get comfortable within the environment, everyone is in the gym for the same reason and that’s to progress and achieve a stronger healthier body.

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Why you are FAILING to achieve results.

As a personal trainer working with a wide rage of clients for over 17 years, I have seen many individuals fail to achieve their fitness goals. While there are a variety of reasons why someone may not reach their desired outcome, there are some common boundaries that tend to hold people back. We will explore these boundaries and how to overcome them.

 

Lack of commitment:

 

One of the most significant barriers to an individual’s success with their fitness goals is a lack of commitment. Many people set goals without truly committing to them, which can lead to failure. They like the sound of the outcome however neglect to put in the work required to achieve it. To overcome this barrier, it is important to set realistic and achievable goals, and to create a plan to reach those goals. As personal trainers we have to explain to our clients what is required to achieve the goals desired by the client, a lot of the times clients who hear what is required they are not willing to do what is required so we may then set them a more realistic goal to help them build the skills and progress them as we build trust with them.

 

Lack of accountability:

 

Another common barrier to success is a lack of accountability. Without someone to hold you accountable, it can be challenging to stay motivated and on track. A personal trainer can help with this by holding you accountable to your goals and providing support and guidance along the way. Discussing any pitfalls and building strategies to overcome them. You can also create accountability by sharing your goals with friends and family on a WhatsApp group or Facebook group with likeminded individuals. Together we can go far!

 

Poor nutrition:

 

It’s not a lie when people say Abs are made in the kitchen. Nutrition plays a significant role in achieving body composition goals. Poor nutrition habits, such as overeating or consuming high calorie low nutrient foods, can hinder progress. To overcome this barrier, it is important to create a healthy eating plan that includes a balance of macronutrients (proteins, carbohydrates, and fats) and micronutrients (vitamins and minerals). You should also stay hydrated and avoid consuming processed and sugary foods. With some of our personal training clients who struggle with hydration we set hydration targets for the day and build on it as the individual adapts to consuming more water.

 

Inconsistent exercise habits:

 

Consistency is key when it comes to achieving your goals. Inconsistent exercise habits can hinder progress and make it difficult to see results. To overcome this barrier, it is important to create a consistent exercise routine that includes both strength and cardio training. Add your workouts into your weekly schedule and class that time as a non negotiable important meeting. Set yourself a realistic frequency that you can adhere to consistently within your weekly schedule.

 

Lack of support:

 

Support from friends and family can be a significant motivator when it comes to achieving fitness goals. Without this support, it can be challenging to stay motivated and on track. We have seen many people fail to achieve their goals due to a lack of support from their partner or family members. To overcome this barrier, set goals together so you can be in it together. You can join a support group with like minded individuals, find a workout buddy or with your partner, or work with a personal trainer who can provide support and guidance along the way.

We work with many couples in our personal training facility who work together to help each other achieve their goals, this can be very powerful when both individuals are all in as it helps with a positive home environment, healthier lifestyles habits, and with the consistency of adhering to the plan.

 

Having the weekends off:

You can spoil all of the hard work done throughout the week by having the weekend off. Individuals who like to socialise need to plan ahead and calorie bank in preparation for the weekend if they know that they will be consuming alcohol or consuming more calories during the weekend.

 

Getting into shape and achieving your goals is going to take a level of dedication and consistency that’s going to require you to dig deep, learn and grow to overcome bad lifestyle habits. If we don’t change the things that are keeping us overweight and unhealthy then our body won’t change. As personal trainers a large amount of our work is not only done on the gym floor, we try and coach individuals on how to conduct themselves outside of the gym, this is where most of the battle is either won or lost.

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The Health Benefits of Ashwagandha

Ashwagandha, also known as Withania somnifera, is an ancient medicinal herb that has been used for centuries in Ayurvedic medicine to help with a wide range of ailments. In recent years, modern scientific research has begun to uncover the health benefits of this herb, and it has become increasingly popular in the Western world as a natural health supplement. 

 

Reduces stress and anxiety

One of the most well-known benefits of ashwagandha is its ability to reduce stress and anxiety. Several studies have shown that ashwagandha can lower cortisol levels, which is a hormone released in response to stress. It has also been shown to improve symptoms of anxiety disorders and improve overall mood.

 

Improves brain function

Ashwagandha has been found to improve brain function and memory. Studies have shown that it can enhance cognitive abilities, including attention, information processing speed, and decision-making. Additionally, it has been shown to have a neuroprotective effect, which may help prevent or slow the progression of neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

 

Boosts immune system

Ashwagandha has been found to boost the immune system by increasing the production of white blood cells, which are responsible for fighting off infections and diseases. It has also been shown to have anti-inflammatory properties, which can help reduce inflammation in the body and prevent chronic diseases.

 

Reduces inflammation

In addition to its immune-boosting properties, ashwagandha has been found to have anti-inflammatory effects. Chronic inflammation is linked to several diseases, including heart disease, cancer, and diabetes. By reducing inflammation, ashwagandha may help prevent these conditions.

 

Lowers cholesterol and blood sugar levels

Ashwagandha has been found to lower cholesterol and blood sugar levels in several studies. High levels of cholesterol and blood sugar are risk factors for several chronic diseases, including heart disease and diabetes. By reducing these levels, ashwagandha may help prevent these conditions.

 

Improves physical performance

Ashwagandha has been found to improve physical performance and increase strength in athletes. It may also help reduce fatigue and improve endurance. Additionally, it has been shown to increase muscle mass and reduce body fat.

 

Increases luteinizing hormone (LH) and follicle-stimulating hormone (FSH)

LH and FSH are hormones produced by the pituitary gland that stimulate the production of testosterone in the testicles. Studies have found that ashwagandha can increase LH and FSH levels, which may lead to increased testosterone production.

 

Boosts nitric oxide levels

Nitric oxide is a molecule that helps to dilate blood vessels, which can improve blood flow and increase the delivery of nutrients and oxygen to the body’s tissues. Studies have found that ashwagandha can boost nitric oxide levels, which can help improve blood flow to the testicles and increase testosterone production.

 

Increases muscle mass and strength

Ashwagandha has been found to increase muscle mass and strength in men. This may be due in part to its ability to increase testosterone levels, which are necessary for muscle growth and development.

 

In conclusion, ashwagandha  has been found to have several health benefits, including reducing stress and anxiety, improving brain function, boosting the immune system, reducing inflammation, lowering cholesterol and blood sugar levels, and improving physical performance. It is available in various forms, including capsules, powders, and teas, and is generally safe for most people to take. However, as with any natural supplement, it is important to consume an organic version of Ashwagandha, If you wish to purchase a good quality source click on the links on this blog and It will take you to Amazon to make a purchase:

 

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Maintain your goals during Ramadan

Ramadan is approaching with fasting for our Muslim personal training clients. It is a time of reflection, prayer, and self-discipline however, for athletes and individuals who wish to maintain their fitness levels, muscle mass and strength, it can be challenging to maintain their training schedule and performance while fasting. It is important to have structure and plan and optimise your training during Ramadan to get the best results.

When is the best time to train during Ramadan?

The optimal time to train during Ramadan depends on the individual’s personal preference and schedule. However, we generally recommended to train after breaking the fast (Iftar) or before the pre-dawn meal (Suhoor). Training during these times we have found over the years with feedback from our personal training clients allows the individual to consume food and water to fuel their workouts and rehydrate after the workout.

Training after Iftar allows the athlete to replenish their glycogen stores, which can help increase energy levels during the workout. It also allows them to consume a proper post-workout meal, which is essential for recovery and muscle growth. A disadvantage of training after Iftar can be challenging due to the heaviness of the meal and the possibility of feeling sluggish during the workout.

Training before Suhoor, on the other hand, allows the athlete to consume a small meal and hydrate before the workout. It also allows them to take advantage of the increased energy levels that occur during the pre-dawn meal. A disadvantage of training before Suhoor can be challenging due to the early wake-up time and the possibility of feeling fatigued during the workout. 

What types of foods should you break your fast with?

Breaking the fast with nutrient dense  foods is essential for maintaining energy levels during the workout and promoting recovery afterward. You must certainly avoid processed and refined foods with little quality nutrition. We have found the best results for our personal training clients to break the fast with a combination of complex carbohydrates, protein, and healthy fats.

Complex carbohydrates, such as whole grains, fruits, and vegetables, provide sustained energy during the workout. 

Protein, such as meats, fish, beans, and legumes, is essential for muscle repair and growth. Healthy fats, such as nuts, olive oil, coconut oil, seeds, and avocado, provide satiety and energy during the workout.

It is also important to hydrate properly during Iftar. Drinking water and electrolyte-rich beverages, such as coconut water or electrolyte drinks, can help rehydrate the body and replenish lost minerals. Adding BCAAs to your water during this time of the year can also help with ingesting enough amino acids to preserve and build your muscle mass. 

How to optimize hydration during Ramadan?

Hydration is crucial during Ramadan, especially for athletes who need to maintain their performance levels. It is recommended to drink at least 35 ml of water per kilo of body weight per day to ensure adequate hydration. This will be required to ingest between Iftar and Suhoor which may be challenging for some individuals who normally struggle to drink enough water throughout the day we would recommend that you take advantage of consuming some quality electrolytes. Our personal trainers also advise our to avoid caffeinated beverages, such as coffee and tea, as they can increase dehydration.

During the workout, it is recommended to drink small sips of water every 10-15 minutes to maintain hydration levels. It is also important to avoid drinking large amounts of water at once, as it can lead to stomach discomfort. 

How to maintain muscle mass during Ramadan?

Maintaining muscle mass during Ramadan can be challenging, especially if the athlete is in a calorie deficit due to the fasting period. It is essential to consume adequate protein and calories during Iftar and Suhoor to prevent muscle breakdown.

Consuming protein-rich foods, such as eggs, meats, fish, beans, and legumes, during Iftar and Suhoor can help maintain muscle mass. It is also important to consume complex carbohydrates to provide energy for the workout and healthy fats to provide satiety and energy during the workout.

In addition to sound nutrition, our personal trainers recommended to continue strength training during Ramadan to maintain muscle mass. However, it is important to adjust the training volume and intensity to accommodate the fasting period.

In conclusion, training during Ramadan can be challenging, don’t make excuses find solutions. With proper planning and nutrition, individuals can maintain their performance levels and even improve their fitness during the holy month. 

If you are looking to step up your fitness game this year contact us and find out how our personal trainers in Hale and Altrincham can help. 

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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.

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Why am I experiencing Sugar Cravings?

Sugar cravings are a common experience among many of our personal training clients. Whether you are a self-proclaimed sugar addict or you just have a sweet tooth, there are several reasons why you may crave sugar. Some of the most common reasons that we see individuals form sugar cravings will be covered in this article and we will be providing some solutions for each problem. Additionally, we will also be discussing the benefits of Gymnema sylvestre, a natural herb that can help with sugar cravings.

  1. Dehydration: Dehydration is a common cause of sugar cravings. When you are dehydrated, your body may send signals to your brain that you interpret as sugar cravings. This is because when you are dehydrated, your body may not be able to process glucose as efficiently, leading to a drop in blood sugar levels.

 

Solution: Drinking plenty of water throughout the day can help you stay hydrated and reduce your sugar cravings. Set yourself targets on the volume of water consumed for each hour of the day. As a strategy of some of our clients we will ask them to set reminders on their phone to consume water.

  1. Stress: Stress is another common reason why individuals crave sugar. When you are stressed, your body produces cortisol, a hormone that can increase your blood sugar levels. Eating sugar can provide a temporary boost of energy, which can help you cope with stress.

Solution: Finding healthy ways to manage stress, such as exercise or meditation, therapy, can help reduce your stress and sugar cravings.

  1. Lack of Sleep or poor quality sleep: When you do not get enough quality sleep, your body may produce more ghrelin, a hormone that can increase your appetite. This can lead to cravings for sugary foods and drinks.

Solution: Aim for 7-8 hours of sleep each night can help reduce your sugar cravings. For more tips view this article on sleep: https://www.somafitness.uk/the-most-important-free-muscle-building-component-that-everyone-should-be-prioritising/

  1. Nutrient Deficiencies: If you are not getting enough nutrients in your diet, your body may crave sugar as a way to get the energy it needs. For example, if you are not getting enough magnesium, your body may crave chocolate, which is high in magnesium.

Solution: Eating a nutrient dense diet that includes plenty of fruits, vegetables, and protein sources can help reduce your sugar cravings. Getting a nutrient deficiency test can also be a useful way to pin point what nutrients that you may need to increase in your diet or supplementation.

  1. Habit: Sometimes, sugar cravings can become a habit. For example, if you always have a sweet treat after dinner, your body will always expect it.

Solution: Breaking the habit of eating sugar at a certain time or in a certain situation can help reduce your sugar cravings.

 

Gymnema sylvestre is a natural supplement that can help with sugar cravings. Gymnema sylvestre is an herb that has been used in traditional Ayurvedic medicine for centuries. It contains compounds that can help block the taste of sweetness, which can help reduce sugar cravings. Additionally, Gymnema sylvestre may also help reduce the absorption of sugar in the intestines, which can help regulate blood sugar levels.

In addition to its benefits for sugar cravings, Gymnema sylvestre has several other potential health benefits. For example, it may help lower cholesterol levels, reduce inflammation, and support healthy digestion.

 

Contact us to book in your consultation with a personal trainer near me in hale and altrincham.

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Weight Loss: Fundamental basic skills and habits required to succeed.

Weight loss is a challenging process that requires dedication, discipline, and consistency. Many people give up to achieve their weight loss goals because they lack the fundamental basic skills and habits required to succeed. In this article we will cover the essential skills necessary for weight loss and how to implement them effectively.

  1. Goal setting: The first step towards weight loss success is setting realistic and achievable goals. A lot of times we sit down with clients in our personal training facility and they don’t have clear goals, part of our job as personal trainers is to guide each individual on setting clear attainable goals and laying out the journey for them. Having a specific goal and micro goals laid out helps to keep you motivated and focused on your weight loss journey. Set short-term goals like losing 1-2 pounds a week and long-term goals like losing 20-30 pounds in 6 months. If you do not hit your short term goals for one week make note of the reasons why and implement a strategy for the following week to avoid the pitfalls that held you back. This way you are accountable for the habits that have held you back over months and years and you are on the right track to creating long lasting positive habits for your health and weight loss goals. Write down your goals and make a plan to achieve them. If you can’t manage this yourself hire a personal trainer to do it for you and guide you along the way.
  2. Mindset: The correct mindset is crucial to achieving your weight loss goals. Believe that you can achieve your goals and be patient with yourself. Avoid negative self-talk and celebrate small wins along the way. Surround yourself with positive people who will support you on your weight loss journey and avoid individual who will bring you down or reinforce bad habits into your lifestyle.
  3. Nutrition: Nutrition plays a vital role in weight loss. Start by eating a nutritious diet that includes nutrient dense foods like fruits, vegetables, proteins, and healthy fats. Avoid processed and high-calorie foods that are not nutrient dense. Increasing your micronutrient content will improve your energy levels which will allow you to move more and burn more calories. Use a food diary or my fitness pal to track your calorie intake and make sure you are eating within your calorie targets. Begin with a moderate deficit and adjust it as you progress, don’t kill yourself with and unrealistic deficit this will make most people give up and have negative associations with weight loss. As personal trainers we will adjust a clients calorie intake based on certain factors our aim is to get a continued weight reduction with as many calories as possible.
  4. Exercise: Regular exercise is essential for weight loss. Resistance training plays a huge role as we build lean muscle mass we raise our metabolic rate which means you burn more calories at rest. Aim for at least 30 minutes of exercise daily. Incorporate both cardio and strength training into your workout routine. Find an exercise frequency that you can keep consistent and keep into you your weekly schedule.
  5. Sleep: Getting enough sleep is crucial for weight loss. Lack of sleep can lead to weight gain and poor food choices. Aim for 7-8 hours of sleep every night. Establish a bedtime routine to help you fall asleep faster and get better quality sleep. We have a sleep protocol that we provide for clients who struggle with sleep. We recommend avoiding caffeine past 1:00 pm and limiting screen time before bed.
  6. Hydration: Staying hydrated is essential for weight loss. Drink at least 8-10 glasses of water every day. Avoid sugary drinks like soda and juice, which can add unnecessary calories to your diet. Of course alcoholic beverages should be limited and accounted for in your tracking.
  7. Accountability: Accountability is crucial for weight loss success. Find a friend or family member who can support and encourage you on your weight loss journey be cautious with this as they have to be as committed as yourself to keeping you accountable if they let you down at times if may well encourage you to have a day off or quit altogether. Hiring a personal trainer is probably the best thing you can do to hold yourself accountable and provide you with all the necessary tools to achieve sustainable long lasting weight loss.
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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: