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The Top 5 Mistakes People Make When Trying to Get Fit Alone

Trying to Get Fit on Your Own? Here’s What Might Be Holding You Back

If you’ve been putting in the effort but still not seeing the results you want whether that’s losing fat, building muscle, or just feeling fitter you’re not alone.

We speak to people all the time here at Soma Fitness in Hale who’ve tried everything from random gym workouts to YouTube routines. And most of them have one thing in common: they’re unknowingly making simple mistakes that are stalling their progress.

Here are the top 5 fitness mistakes we see people make when they try to go it alone and what to do instead.

1. Training Without a Clear Plan

Showing up to the gym without a structured plan is like driving without directions  you’ll end up wasting time, energy, and motivation.

What to do instead:
At Soma Fitness, we build personalised, progressive training plans that align with your goals, fitness level, and time availability  no guesswork involved.

2. Chasing Fat Loss with Endless Cardio

While cardio can support your fitness, doing hour after hour on the treadmill isn’t the answer to long-term fat loss.

What to do instead:
Resistance training combined with nutritional support is the most effective approach especially for busy professionals looking to build a lean, athletic physique.

3. Inconsistent Nutrition (or Overthinking It)

Trying to follow fad diets or being “good” Monday to Thursday and then losing all structure on the weekend is a vicious cycle. It’s not about perfection it’s about consistency.

What to do instead:
We’ll help you find a sustainable, flexible nutrition strategy that works for your lifestyle and doesn’t feel restrictive.

4. Lifting With Poor Form (or No Progression)

We often see people lifting weights with poor technique or sticking with the same weights and reps for months. No progression = no results.

What to do instead:
As personal trainers, we coach proper form, help you avoid injury, and ensure you’re progressing week to week with smart programming.

5. Trying to Do It All Alone

Accountability is one of the biggest drivers of success. Without support, it’s easy to lose motivation, fall off track, and start over  again and again.

What to do instead:
When you work with a coach at Soma Fitness, you’re not doing this alone. You’ll have someone in your corner keeping you focused, on track, and moving forward.

Ready to Break the Cycle?

If you’re in Hale, Altrincham, or the surrounding areas and you’re tired of spinning your wheels, we’re here to help.

✅ Book a free consultation
✅ Train in a private, focused setting
✅ Get the structure, support, and accountability you need to finally see results

Visit us at Soma Fitness, 37 Hale Road, Altrincham WA14 2EY
CONTACT US

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Why Hiring a Personal Trainer in Hale Can Transform Your Results

Cantonese Speaking Personal Trainer in Altrincham

Are You Tired of Spinning Your Wheels With Fitness?

You’ve probably tried it all gym memberships, home workouts, maybe even the odd online plan. But the truth is, if you’re not getting the results you want, it’s not because you’re lazy. It’s because you’re missing structure, support, and accountability.

That’s where hiring a personal trainer in Hale can make all the difference.

At Soma Fitness, based right in the heart of Hale on Hale Road, we specialise in helping busy professionals get leaner, stronger, and more consistent  even with a packed schedule.

1. Tailored Coaching for Your Goals

When you work with a personal trainer, everything is built around you. Your body. Your lifestyle. Your goals.

Whether you’re looking to:

  • Drop body fat without extreme dieting

  • Build muscle and strength without burning out

  • Train around old injuries or limitations

  • Simply feel fitter and more confident

Our coaches will create a plan that fits your life, not one that takes it over.

2. Expert Guidance and Accountability

There’s a reason even top athletes have coaches guidance and accountability are what drive real progress.

At Soma Fitness, we’ve worked with hundreds of clients across Hale, Altrincham, and surrounding areas, and we know how to get results. From exercise execution to habit-building and mindset, we’re here to support you every step of the way.

3. A Private Studio Environment in Hale

Forget the packed commercial gyms and intimidating atmosphere. Soma Fitness offers a private, well-equipped personal training studio in Hale, where sessions are focused, productive, and completely tailored to your needs.

We work by appointment only, meaning you get the full attention and space you deserve.

4. Results That Actually Last

What sets us apart isn’t just the quality of our training  it’s the long-term change we help you create.

We don’t do quick fixes. We do long-term results.

And that’s why many of our clients have stayed with us for years because the progress goes beyond the mirror. It’s in their energy, their confidence, their health, and how they show up every day.

5. What to Do Next

If you’re based in Hale, Altrincham, or nearby and you’re serious about finally making a change, we’d love to help.

Come visit us at Soma Fitness, 37 Hale Road, Altrincham WA14 2EY
Book your free consultation today and let’s chat about how we can help you get started

CONTACT US

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Why Most Fat Loss Plans Fail (And What You Should Do Instead)

Why Most Fat Loss Plans Fail (And What You Should Do Instead)

Break Free from the Cycle of Failed Diets & See Real Results

If you’ve ever tried to lose weight but ended up back where you started (or worse, heavier than before), you’re not alone. Most fat loss plans fail—not because people lack willpower, but because the plans themselves are flawed. At Soma Fitness in Altrincham, we take a science-backed approach to body composition, helping our clients achieve sustainable results through proven training and nutrition methods.

In this blog, we’ll uncover the five biggest reasons why fat loss plans fail—and what you can do instead to reach your goals.

1. Unrealistic Diets Lead to Burnout

Many fat loss plans promise rapid results through extreme calorie restriction or cutting out entire food groups (hello, keto and juice cleanses). While you might lose weight quickly at first, these diets are impossible to maintain and often lead to:

✅ Constant hunger and cravings
✅ Low energy and mood swings
✅ Muscle loss instead of fat loss

What to Do Instead:

🔹 Follow a realistic nutrition plan that fits your lifestyle.
🔹 Focus on high-protein meals, complex carbs, and healthy fats.
🔹 Allow for flexibility—no food should be completely off-limits.

At Soma Fitness, we offer body composition coaching that teaches you how to eat for long-term fat loss, without giving up the foods you love.

Learn more about Body Composition Coaching HERE

2. Relying on Cardio Alone

Many people trying to lose weight spend hours on the treadmill, thinking “more cardio = more fat loss.” But excessive cardio without strength training can:

❌ Lead to muscle loss, slowing your metabolism
❌ Increase hunger, making it harder to stay in a calorie deficit
❌ Cause burnout and fatigue

What to Do Instead:

✅ Prioritise strength training to build muscle and boost metabolism.
✅ Include a mix of resistance training, HIIT, and shorter cardio sessions.
✅ Focus on progressive overload—gradually increasing weights and intensity.

Our personal training sessions in Altrincham are designed to optimise fat loss while preserving muscle, ensuring long-term results.

Learn more about our Personal Training HERE

3. No Long-Term Strategy (Focusing on Quick Fixes)

Crash diets and “detoxes” might lead to short-term weight loss, but they fail in the long run because they don’t teach sustainable habits.

🚫 You lose weight, then regain it when the diet ends.
🚫 The plan doesn’t consider your lifestyle, preferences, or metabolism.
🚫 There’s no education on how to maintain results.

What to Do Instead:

✔ Follow a structured, personalised plan tailored to your needs.
✔ Make small, sustainable changes instead of drastic ones.
✔ Learn how to track progress beyond just the scale (measurements, strength, photos).

At Soma Fitness, we design individualised training and nutrition plans that fit into your lifestyle, helping you build habits that last.

Learn about our Nutrition Coaching HERE

4. Ignoring Recovery & Sleep

Many people underestimate the role of recovery in fat loss. Overtraining and lack of sleep can:

❌ Increase cortisol (stress hormone), leading to fat storage
❌ Reduce muscle recovery, making workouts less effective
❌ Cause fatigue, leading to poor food choices

What to Do Instead:

✅ Get 7-9 hours of quality sleep each night.
✅ Incorporate active recovery (stretching, mobility work, rest days).
✅ Consider sports massage therapy to reduce soreness and prevent injuries.

Our sports massage services in Altrincham help speed up recovery, keeping you performing at your best. Learn more HERE

5. No Accountability or Support

Trying to lose fat alone can be difficult—especially when motivation dips. Studies show that people with professional support are far more likely to reach their fitness goals.

💬 No structured plan = guessing your way through workouts.
💬 No one keeping you accountable = skipping sessions.
💬 Lack of guidance = frustration and quitting early.

What to Do Instead:

✔ Work with a qualified personal trainer for structure and accountability.
✔ Join a small group training session for motivation.
✔ Track progress through regular check-ins and adjustments.

At Soma Fitness in Altrincham, our expert coaches help clients stay on track with customised training, body composition assessments, and ongoing support.

The Soma Fitness Approach: Fat Loss That Lasts

If you’re tired of starting over, it’s time to do things differently. At Soma Fitness, we help people across Altrincham, Hale, and beyond achieve lasting fat loss through:

💪 Personalised 1-1 Training – Custom workouts tailored to your body and goals.
🥗 Body Composition Coaching – Learn how to eat for sustainable fat loss.
📊 Progress Tracking – See measurable results beyond just weight.
🛠 Support & Accountability – Stay motivated with expert guidance.

🔹 Ready to take control of your fitness journey? Book a FREE consultation today!

Tel: 077699 025 29 | Email: info@somafitness.uk 

37 Hale Road, Altrincham, WA14 2EY

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Achieve Your Fitness Goals in 2025

 

7 Practical Tips to Start 2025 Strong and Achieve Your Fitness Goals

Make This Year Your Healthiest Yet with Soma Fitness in Altrincham

The start of a new year is the perfect opportunity to set clear intentions for your health and fitness journey. However, lasting results require more than enthusiasm—they need structure, consistency, and the right support system. At Soma Fitness in Altrincham, we’re here to guide you with practical, actionable tips to make 2025 your fittest and healthiest year yet.

Whether you’re a beginner, returning after a break, or looking to take your fitness to the next level, these tried-and-tested strategies will set you up for success.

1. Define Clear & Realistic Fitness Goals

measurable targets that keep you motivated:

Swap “I want to get fit” for “I will train 3 times a week for the next 3 months.”

Break larger goals into smaller milestones to celebrate your progress.

Pro Tip: Write your goals down and revisit them regularly to stay on track.

2. Follow a Structured Fitness Plan

Without a structured plan, even the best intentions can fall short. Whether your aim is weight loss, strength building, or overall fitness, consistency is key:

Schedule your workouts like important meetings.

Include a mix of strength training, cardiovascular exercises, and flexibility work.

Track your progress to stay motivated.

Need expert guidance? At Soma Fitness, our coaches in Altrincham create bespoke fitness plans to suit your current fitness level and long-term goals.

Learn more about our personal training here

3. Nutrition is Half the Battle

You can’t out-exercise poor eating habits. Fuel your body with the right nutrition to complement your fitness efforts:

Focus on balanced meals with protein, complex carbohydrates, and healthy fats.

Avoid fad diets—sustainability is key.

Stay hydrated by drinking at least 2 litres of water daily.

Quick Tip: Meal prepping saves time and helps you make healthier choices throughout the week.

4. Build an Enjoyable Routine

Fitness should be something you look forward to, not a chore. Find activities you enjoy to make your routine sustainable:

Try group training sessions for motivation and camaraderie.

Experiment with different types of workouts, like HIIT, weightlifting, or mobility training.

Celebrate small wins to keep your enthusiasm high.

At Soma Fitness, our Private Group Training sessions in Altrincham provide an engaging way to train with friends or family while receiving professional coaching. Learn more here.

5. Don’t Overlook Recovery

Recovery is just as important as your workouts. Proper rest prevents injury, improves performance, and supports long-term progress:

Include rest days in your weekly routine.

Prioritise quality sleep—aim for 7–8 hours per night.

Consider sports massage therapy to ease tension and boost recovery.

Did you know? Soma Fitness offers Sports Massage Therapy to help keep your body functioning at its best. Learn more here. 

6. Stay Accountable

Accountability is one of the most powerful tools for staying consistent:

Train with a friend or join a small group training programme.

Share your goals with someone who can keep you motivated.

Track your workouts and celebrate milestones.

Top Tip: Booking sessions with a professional trainer keeps you on track and helps you stay committed to your goals.

7. Seek Professional Support

Fitness journeys are rarely linear, and having the right support can make all the difference. At Soma Fitness in Altrincham, we offer:

One-to-one personal Training for focused attention.

Private Group Training for an affordable, engaging way to train.

Sports Rehabilitation for injury recovery and prevention.

FAQs

How often should I work out each week?

Aim for at least 3 sessions per week, balancing strength, cardio, and flexibility exercises.

Do I need a personal trainer to achieve my goals?

While not essential, a trainer provides structure, expertise, and accountability to keep you progressing.

When will I start seeing results?

With consistency in both exercise and nutrition, many people notice improvements within 4–6 weeks.

Make 2025 the Year You Achieve Your Fitness Goals with Soma Fitness

Starting your fitness journey can feel challenging, but with the right mindset, plan, and support, you’ll see lasting results. At Soma Fitness in Altrincham, we’re here to guide you every step of the way.

Tel: 077699 025 29 | Email: info@somafitness.uk 

37 Hale Road, Altrincham, WA14 2EY

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How Sports Massage Can Boost Your Fitness Journey

 

How Sports Massage Can Boost Your Fitness Journey

If you’ve ever pushed yourself hard in a workout or felt sore after a long day on your feet, you’ve probably wondered how to speed up recovery and get back to your peak performance. Enter sports massage—a key tool for both professional athletes and everyday fitness enthusiasts. For clients in Altrincham, Hale, and beyond, Soma Fitness offers sports massage therapy that not only helps you recover faster but also keeps you performing at your best.

What Is Sports Massage & Why Does It Matter?

You might think of massage as a luxury, but sports massage is so much more than that. It’s a targeted therapy designed to relieve muscle tension, enhance flexibility, and support overall physical performance. Unlike a regular relaxation massage, sports massage focuses on specific problem areas, using techniques like deep tissue pressure, stretching, and joint mobilisation.

Whether you’re an Altrincham-based runner gearing up for your next 10K, a Hale CrossFitter working on personal records, or simply someone who wants to stay active and injury-free, sports massage could be a game-changer for you.

The Key Benefits of Sports Massage for Athletes & Fitness Enthusiasts

Here’s why sports massage should be part of your fitness routine:

  • Speeds Up Recovery: Intense training causes micro-tears in your muscles, leading to inflammation and soreness. Sports massage increases blood flow to these areas, helping to flush out toxins and deliver fresh oxygen and nutrients, speeding up the healing process.
  • Prevents Injuries: Regular sports massage sessions can identify muscle imbalances and tight spots before they develop into full-blown injuries. By keeping muscles loose and flexible, you’re less likely to experience strains, sprains, or overuse injuries.
  • Improves Flexibility & Range of Motion: Many athletes in Hale and Altrincham have found that sports massage helps improve their flexibility, which is crucial for athletic performance. Enhanced range of motion means better movement efficiency and less likelihood of injury.
  • Reduces Muscle Tension: Everyday stress, repetitive motions, and tough workouts can leave your muscles knotted and tense. A good sports massage releases these knots, making your muscles feel relaxed and ready for your next training session.
  • Boosts Mental Relaxation: It’s not all about the body. A massage can also calm your mind, reducing stress and anxiety. We often underestimate how much mental recovery can influence our physical performance.

Who Can Benefit from Sports Massage?

Wondering if sports massage is right for you? Here’s a breakdown:

  • Athletes: From rugby players to marathon runners, sports massage can help maintain peak performance and assist in injury recovery.
  • Gym-Goers & Weightlifters: Lifting heavy? Sports massage can ease muscle stiffness and improve your lifting mechanics.
  • Everyday Active People: Even if your exercise routine is a couple of weekly jogs or regular yoga classes, sports massage can help keep you pain-free and active.

FAQs About Sports Massage at Soma Fitness

1. How Often Should I Get a Sports Massage?

The ideal frequency depends on your training volume and goals. For regular gym-goers, a monthly massage may suffice. However, if you’re an athlete training for a competition, consider a weekly or bi-weekly session.

2. Does Sports Massage Hurt?

Sports massage can involve firm pressure, but it shouldn’t be unbearably painful. Our therapists at Soma Fitness in Altrincham adjust the intensity to ensure you’re comfortable while still reaping the therapeutic benefits.

3. Can I Have a Sports Massage if I’m Injured?

Yes, sports massage can be beneficial for recovery. It helps improve circulation, reduce scar tissue formation, and promote flexibility. However, always consult with a professional to ensure it’s suitable for your specific injury.

Why Soma Fitness Is Your Go-To for Sports Massage in Altrincham & Hale

At Soma Fitness, our sports massage therapists understand the intricacies of athletic performance and recovery. Here’s what sets us apart:
Expert Knowledge: Our therapists have years of experience working with athletes and fitness enthusiasts, so you’re in safe hands.
Customised Treatments: Every session is tailored to you, whether you’re a seasoned athlete or just starting your fitness journey.
Holistic Approach: Beyond sports massage, we offer comprehensive support, from personal training to nutritional guidance, helping you achieve total well-being.

How to Book Your Sports Massage at Soma Fitness

Ready to experience the benefits of sports massage for yourself? Whether you’re in Altrincham, Hale, or the surrounding area, Soma Fitness has you covered. Book your session today by calling 07769902529 or visiting our studio at 37 Hale Road, Altrincham, WA14 2EY.

Don’t let muscle soreness hold you back. Take the first step towards optimal recovery and enhanced performance—schedule your sports massage with Soma Fitness today!

Contact Us

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Enhance Your Golf Game and Stay Injury-Free with Personal Training

 

At Soma Fitness, we have successfully helped numerous personal training clients improve their golf swing while reducing the risk of injury through personalised training programs. Here’s how personal training can enhance your golf game and keep you playing injury.

 

Golf is a sport that demands precision, power, stability and mobility. Yet, many golfers struggle with back pain, golfer’s elbow, and other injuries that can hinder performance and enjoyment of the game. free.

 

Boost Your Swing Power and Distance

A powerful and efficient golf swing relies on a combination of strength, stability mobility, and proper mechanics. Our training methods focus on:

 

  • Mobility Improvement: By enhancing thoracic rotation and extension, and hip internal and external rotation, we ensure that your body moves fluidly and efficiently through the swing.
  • Strength Training: Strengthening the lats, glutes (posterior oblique sling), deep spine muscles, and superficial core muscles increases the power behind your swing. This added strength and stability not only improves swing distance but also the control and accuracy of your shots.

 

Reduce the Risk of Common Golf Injuries

Injuries like back pain and golfer’s elbow are common among golfers, often due to poor stability and mobility. Our targeted exercises focus on:

  • Scapular Mobility and Shoulder Stability: Enhancing upward rotation of the scapula and stabilising the shoulders ensures that your upper body can handle the stresses of a powerful swing without injury.
  • Deep Spine and Core Strength and Stability: Strengthening the muscles around the spine and core reduces the forces on passive tissues, which helps prevent injuries like back pain. Once the spine can move freely and resist force your chances of injuring your back reduces dramatically.

 

Proven Success with Our Clients

Over the years, we have worked with many golfers who have seen remarkable improvements in their game. They’ve reported increased swing power and distance, better swing efficiency, and, importantly, a significant reduction in injuries. Thanks to the durability that our strength training provides, our clients are able to enjoy their game without the fear of injury holding them back.

 

Why Personal Training?

Our approach is tailored to each individual, ensuring that the exercises and training routines we recommend address your specific needs and goals. We combine expert knowledge of biomechanics with practical training techniques to help you achieve your best performance on the course. We take you through an assessment to see what areas you are lacking and need improvement on and we use this data to lay the foundations of your program.

 

Want to improve your golf game and stay injury-free? Book your free consultation today and let us help you take your golf skills to the next level.

 

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The Benefits and Importance of Exercise: Insights from Dr. Peter Attia’s “Outlive”

At our personal training business in Hale, Altrincham, we are passionate about helping our clients achieve their health and fitness goals. One of the foundational elements of a healthy lifestyle is regular exercise. Drawing on insights from Dr. Peter Attia’s book, “Outlive: The Science and Art of Longevity,” we delve into the profound benefits of exercise and why it is a critical component of a long, healthy life.

The Science of Longevity

Dr. Peter Attia, a renowned physician focusing on the applied science of longevity, emphasizes that exercise is one of the most potent tools we have to extend both lifespan and healthspan. Healthspan refers to the period of life spent in good health, free from chronic diseases and debilitating conditions. According to Dr. Attia, regular physical activity is not just about adding years to your life but also adding life to your years.

Key Benefits of Exercise

  1. Cardiovascular Health

    Regular exercise strengthens the heart and improves circulation. Dr. Attia highlights that cardiovascular disease remains the leading cause of death worldwide, but engaging in consistent physical activity can significantly reduce the risk of heart attacks, strokes, and other cardiovascular events. Exercise helps lower blood pressure, reduce bad cholesterol levels, and increase good cholesterol levels, all of which contribute to a healthier heart.

  2. Metabolic Health

    Exercise plays a crucial role in managing weight and preventing metabolic diseases such as type 2 diabetes. Dr. Attia points out that physical activity increases insulin sensitivity, which helps regulate blood sugar levels more effectively. This is particularly important in a world where sedentary lifestyles and poor dietary choices are leading to a rise in metabolic disorders.

  3. Musculoskeletal Health

    Maintaining strong muscles and bones is essential for overall health and mobility, especially as we age. Resistance training, in particular, is beneficial for building and preserving muscle mass, enhancing bone density, and preventing conditions like osteoporosis. Dr. Attia emphasizes that a robust musculoskeletal system not only improves physical performance but also reduces the risk of falls and fractures in older adults.

  4. Mental Health

    The benefits of exercise extend beyond the physical body to the mind. Regular physical activity has been shown to reduce symptoms of depression and anxiety, improve mood, and enhance cognitive function. Dr. Attia discusses how exercise promotes the release of endorphins and other neurotransmitters that positively affect mental health. It also improves sleep quality, which is crucial for mental well-being.

  5. Longevity

    One of the most compelling arguments for regular exercise is its impact on longevity. Dr. Attia’s research indicates that individuals who engage in regular physical activity tend to live longer, healthier lives. Exercise helps mitigate the effects of aging at the cellular level, reducing inflammation, and promoting cellular repair mechanisms.

Implementing Exercise into Your Life

Understanding the benefits of exercise is one thing, but implementing it into your daily routine is another. Here are some practical tips inspired by Dr. Attia’s recommendations:

  1. Find Activities You Enjoy

    The best exercise is the one you enjoy and can sustain over the long term. Whether it’s walking, cycling, swimming, or resistance training, choose activities that you find fun and engaging.

  2. Consistency is Key

    Regular, consistent exercise is more beneficial than sporadic intense workouts. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise per week, as recommended by health guidelines.

  3. Mix It Up

    Incorporate a variety of exercise types into your routine, including aerobic exercises, strength training, flexibility exercises, and balance training. This comprehensive approach ensures that you are addressing all aspects of fitness and health.

  4. Set Realistic Goals

    Start with small, achievable goals and gradually increase the intensity and duration of your workouts. This helps build confidence and reduces the risk of injury.

  5. Seek Professional Guidance

    Working with a personal trainer can provide the structure, motivation, and expertise needed to develop an effective and safe exercise program. Our trainers in Hale, Altrincham, are here to support you every step of the way.

 

 

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The Mechanisms of Muscle Hypertrophy

Increasing lean body mass is a common goal for many of our personal training clients who come to us to learn how to engage in resistance training. Bodybuilders and powerlifters exemplify two distinct training styles, yet both groups display impressive muscle development. This raises the question: which method is superior for hypertrophy?

By examining the mechanisms of muscle hypertrophy—mechanical tension, muscle damage, and metabolic stress—and their application to resistance training, we can better understand how to optimise muscle growth.

Mechanisms of Muscle Hypertrophy

1. Mechanical Tension

Mechanical tension is generated when muscles contract against resistance, creating a force that stimulates muscle growth. This is a key driver of hypertrophy because it activates muscle protein synthesis pathways. High levels of mechanical tension can be achieved through lifting heavier weights, which is a common practice among powerlifters. This intense focus on mechanical tension contributes to significant muscle gains. Bodybuilders would also use mechanical tension to stimulate hypertrophy, using movements which engage muscles around the mid range where the muscle is able to generate a greater amount of force. We also use this with our clients working at rep ranges from around 6-8 reps.

 

2. Muscle Damage

Muscle damage occurs when muscle fibres experience micro-tears during intense exercise. The body repairs these micro-tears during recovery, leading to muscle growth. Eccentric contractions, such as slowly lowering a weight, are particularly effective at the contribution of muscle damage. While this mechanism contributes to hypertrophy, it must be managed to avoid excessive soreness or injury.

 

3. Metabolic Stress

Metabolic stress is the build-up of metabolites, such as lactate, during higher volumes sets with higher rep ranges using lighter loads. This stress creates a hormonal environment conducive to muscle growth by promoting cellular swelling and the production of growth factors. Bodybuilders often employ techniques that maximise metabolic stress, such as higher repetitions with light -moderate weights and smaller rest periods between sets. We generally use this methods with our personal training clients using exercises that engage muscles within the short to lengthened ranges.

 

Applying the Mechanisms to Resistance Training

To optimise muscle hypertrophy, it is crucial to incorporate elements of all three mechanisms into a well-rounded training program. Here’s how different approaches can be utilized:

1. Moderate Loads and Short Rest Intervals

Bodybuilders typically use moderate loads (around 60-75% of one-rep max) with short rest intervals (30-90 seconds). This approach maximises metabolic stress and induces muscle damage, contributing significantly to muscle growth. Training with moderate loads allows for higher volumes of work, which is beneficial for hypertrophy.

2. High-Intensity Loads and Long Rest Periods

Powerlifters often train with high-intensity loads (85-100% of one-rep max) and long rest periods (2-5 minutes). This method emphasises mechanical tension, as the muscles are subjected to high levels of force. While primarily aimed at enhancing strength, the mechanical tension generated also promotes muscle hypertrophy. Incorporating heavy lifting phases can be beneficial even for those primarily focused on muscle growth.

3. Combined Training Methods

A combined approach can harness the benefits of all hypertrophic mechanisms. For instance, using your compound movements or exercises that work the mid range of a muscle where the muscle has the ability to create more tension from more heavy lifting (to maximise mechanical tension) and utilising exercises that work the shortened and lengthened range of a muscle for higher volume training with short rest intervals (to maximise metabolic stress and muscle damage) can be a very effective method to increase your gains. This variety ensures that all pathways to hypertrophy are stimulated, leading to optimal muscle growth. These are methods we incorporate into many of our programs with our personal training clients, once they can execute the skill of the exercise with good form, then we push the button on these methods by increasing intensities via mechanical tension and metabolic stress.

Maximising muscle hypertrophy requires an understanding of the underlying mechanisms and their application in resistance training. By incorporating mechanical tension, and metabolic stress into a well-rounded training program, you can optimise your muscle growth. Whether through heavy lifting, moderate loads with short rest intervals, or a combination of both, the key is to stimulate all pathways to muscle hypertrophy. With insights from research, our personal trainers can design effective training protocols to help you achieve a strong healthy physique.

 

 

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The Power of Personal Training and Healthy Meal Prep

Are you struggling to find the time and motivation to prioritize your fitness goals? Do hectic schedules and endless commitments leave you feeling overwhelmed and unable to make progress? If so, it’s time to take control of your health and transform your life with the winning combination of personalized training and delicious, nutritious meal prep.

At Soma Fitness, we understand the challenges of achieving and maintaining a healthy lifestyle in today’s fast-paced world. That’s why we’re committed to providing you with the guidance, support, and motivation you need to unlock your full potential and achieve your fitness goals.

With our team of experienced personal trainers, you’ll receive personalized workout plans tailored to your unique needs, goals, and fitness level. Whether you’re looking to lose weight, build muscle, improve endurance, or enhance overall fitness, we’ll work with you every step of the way to ensure that you’re on the path to success.

But achieving your fitness goals isn’t just about exercise – it’s also about fuelling your body with the right nutrients to support your workouts and maximize results. That’s where healthy meal prep comes in. Our trusted meal prep provider, ONCO (www.theonco.com), offers a wide variety of delicious, chef-crafted meals made from locally sourced, ethically sourced, and organic ingredients. Their meals are sugar-free and artificial chemical-free, prepared fresh to order by professional chefs, and designed by nutritionists to provide optimal nourishment for your body and taste buds. ONCO’s meals are widely recognized as the best tasting meal preps in the industry, making them the perfect complement to your fitness journey.

By combining the power of personalized training with convenient, nutritious meal prep from ONCO, you’ll experience a multitude of benefits that can enhance your life and transform your health:

  1. Efficient Workouts, Effective Results: With personalized training from Soma Fitness, you’ll maximize your time in the gym and see results faster than ever before.
  2. Convenient, Hassle-Free Nutrition: Say goodbye to meal planning, grocery shopping, and cooking with ONCO’s healthy meal prep. Their meals are prepared fresh to order and delivered straight to your door, so you can enjoy convenient, nutritious eating without the stress or hassle.
  3. Improved Energy and Performance: By fuelling your body with the right nutrients from ONCO’s meals, you’ll experience improved energy levels, enhanced performance, and faster recovery from workouts.
  4. Sustainable Lifestyle Habits: With the support of Soma Fitness and ONCO, you’ll develop sustainable lifestyle habits that promote long-term health and well-being.

Ready to take your fitness journey to the next level? Contact Soma Fitness today to schedule your personalized training sessions, and visit www.theonco.com to explore ONCO’s delicious meal prep options. With our experienced team of personal trainers and comprehensive approach to fitness, you’ll achieve your goals and transform your life.

For 20% off your first order us code LAUNCH20 at checkout.

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FREE PERSONAL TRAINING SESSION | OPEN DAY SAT 3RD FEB

“Join us on Sat, 3rd Feb for our Open Day at Soma Fitness! Book your spot now for a FREE personal training session with our expert coaches. Experience the excellence of our professional services and discover our top-notch private facility. Limited slots available – don’t miss out!