• Weight Loss for Petrol Heads
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    Weight Loss for Petrol Heads

    OK, so if you didn’t already know… I like my cars, more specifically I like my Jaguar cars. That’s actually how I first met Coach Ken. I organised a Jaguar event over at the National Space Centre, Leicester, and one of my guests invited Ken to join us for dinner at the hotel. This is what Ken came up with to describe weight loss in terms a petrol head would understand. CalorieSurplus This is your engine running too rich CalorieDeficit This is your engine running too lean CalorieMaintenace This is your engine running at the perfect air fuel ratio When…

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    Pyramid Sets

    Pyramid sets, also known as “pyramid training” or “ascending/descending sets” are a resistance training technique used to progressively increase or decrease the intensity of a workout within a single exercise. This method involves adjusting the weight lifted and the number of repetitions in a systematic manner. Pyramid sets can help target different aspects of muscle development, strength and endurance. There are two common types of pyramid sets – ascending and descending. 1. Ascending Pyramid 2. Descending Pyramid Benefits of Pyramid Sets Tips for Pyramid Training Incorporating pyramid sets into your training routine can add variety and intensity, contributing to overall…

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  • Creatine Monohydrate
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    Creatine Monohydrate

    Creatine monohydrate, a naturally occurring compound found in small quantities in certain foods and synthesised within the body, has emerged as a powerhouse in the realm of sports nutrition and fitness supplementation. Renowned for its ability to enhance physical performance and contribute to overall well-being, creatine monohydrate has become a staple for athletes, bodybuilders, and fitness enthusiasts alike.

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    Drop Sets

    Drop sets are a weight training technique used to extend a set past the point of muscle failure. The basic idea is to perform an exercise until you can no longer complete a full repetition with good form, and then quickly reduce the weight and continue the set. This process is repeated with further reductions in weight until the muscles are thoroughly fatigued. Here’s a step-by-step explanation of how drop sets work: Drop sets are often used as a way to increase the intensity of a workout, stimulate muscle growth, and break through plateaus. However, it’s important to use drop…

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  • Omega-3 (Vegan)
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    Omega-3 (Vegan)

    Vegan sources of Omega-3 fatty acids offer numerous health benefits, providing an alternative for those who follow plant-based diets or have dietary restrictions. The primary Vegan Omega-3 source is Alpha-Linolenic acid (ALA), which the body can convert into Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA), although this conversion is less efficient compared to direct consumption of EPA and DHA from marine sources. Here are some benefits of incorporating Vegan Omega-3 sources into your diet: While Vegan Omega-3 sources offer several health benefits, it’s essential to be mindful of the efficiency of ALA conversion to EPA and DHA. In some cases,…

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  • Bench Press
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    Bench Press

    The bench press is a popular compound exercise that primarily targets the muscles of the chest, shoulders, and triceps. Here’s a step-by-step guide on how to perform the bench press with proper form.

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  • The Law of Progressive Overload

    The Law of Progressive Overload

    All workouts ever created have one thing in common: progressive overload This is the gradual increase in weight, volume, intensity, frequency or time training in order to achieve a specific goal. Basically, the teeny tiny incremental improvements you make each time you step into the gym, lace up your trainers or enter the swimming pool. Bicep curls, squats, marathon running, Olympic lifting and yoga are all designed to progressively adapt and improve something. This is because exercise, by its very nature, is an adaptive process. It’s the whole reason we do it. If you’re not attempting to improve or progress…

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  • General Physical Preparedness (GPP)

    General Physical Preparedness (GPP)

    This is a form of general training and conditioning used to improve strength, speed, endurance, flexibility and skill. It’s completely non-specific. Instead, it encourages lots of big, functional movements that use universal motor recruitment patterns and improve work capacity – the amount of training you can complete (recover from) and adapt positively to. It might sound complex, but as usual it’s not. It’s basically a training programme that encourages you to squat, lunge, climb, press and throw as much as possible, as often as possible. All before you begin any specialist forms of training. By doing this, you improve your…

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  • TRX Row
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    TRX Row

    A TRX row is a type of exercise that targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and traps. It also engages the muscles of the arms, particularly the biceps. The TRX row is performed using TRX suspension straps, which are adjustable straps anchored to a stable structure, such as a bar or a sturdy frame. Here’s how you can perform a TRX row: 1. Setup 2. Execution 3. Return 4. Repeat The TRX row is a versatile exercise that can be adjusted to different difficulty levels by changing the angle of your body or feet.…

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  • Barbell Row
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    Barbell Row

    The barbell row is a compound exercise that primarily targets the muscles of the upper back, including the lats, rhomboids, traps, and rear delts. It also engages the muscles of the lower back, biceps, and forearms. Here’s a step-by-step guide on how to perform a barbell row. 1. Setup 2. Starting Position 3. Execution 4. Return 5. Repeat Tips The barbell row is an effective exercise for building strength and muscle mass in the upper back. As with any weightlifting exercise, it’s important to use proper form to minimise the risk of injury. If you’re new to weightlifting or have…

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